Hi Folks,

Update 5/6/19: Busy week prior to leaving on Saturday and back on June 20th. While I am away the Wednesday weight training workouts will continue with the Circuit cards provided. Alyce and Michelle will also be bringing weight training equipment, mats and the boards for the Saturday Hill Repeats/Cross Training workouts. I am not sure if they will help host the workout every Saturday, but they will be contacting you (I’ll give them the list of emails of those in the group). Don’t count on June 8th: that’s the day before Dipsea.

A number of us enjoyed riding various distances at the Bike Around The Buttes (BAB) last Saturday with Sandy adjusting to a 72Km distance in honor of her birthday along with friend Kathi DeFremery; Judi Shaffer rode the 65, while Steve and Janet also rode the 40 mile loop directly around the Buttes – the smallest mountain range in California!

This week we are into May and six weeks to go until Dipsea. Time to be consistent, maintain balance, stay healthy and don’t overdo any one day in training. Get in 3-4 practice runs during May and one in early June; running it more than about 4-6 times total isn’t going to change your final time by much. Be sure to taper during race week.

4/30/19 TUESDAY 8:15 meet at Discovery Museum parking lot for GG Bridge HILL REPEATS. Always a scenic site for a workout!

5/1/19 WEDNESDAY 7:30 warm-up; 7:45 am the workout starts for MADISON Av Gym workout with Kees at Warren’s. Another new exercise for this week in the Circuit. We’ll cover benefits of the Dbl KB Front Squat.

5/2/19 THURSDAY 7:30 am A group; 8:15 start for second TRACK group at COM. Just a few from the group are coming to the workout. After the warm-up run, 6 x 20 meters, skips, butt-kicks, 2 x 100 (100).

2 Rounds of: (2 x 150 (50), 2 x 200 (200), 400 (3′), 600 (200), 400 (3′), 2 x 200 (200), 2 x 150 (50))

5/4/19 SATURDAY 7:30 start for HILL REPEATS/Cross Training at Olivett Seminary College of Seminary Drive. ( last Saturday workout until after the first week in July.

. Come earlier to get in a short warm-up run. Last workout until July. Brief warm-up run, mobility exercises then we do four rounds of exercises interspersed with sets of five hill repeats. Then we finish with Loaded Carries and swings.

RESULTS: London Marathon – a remarkable day for the men and women elites! Some history made by by both winners.

This top rated event did not disappoint as both Kenyan men and women winners gave so impressive performances against strong field of elites. Brigid Kosgei won it convincingly in 2:18:20 which included running the second half of the race in the fastest time ever during a full marathon: 66:42 with the first half in 71:88. A good number of the miles from 15 on were run in the low 5 minute pace which broke the field open. M16 in 5:02, M18 in 4:57, M19 in 5:00, M20 in 5:10, M21 in 5:14 ; and it continued ending with a last mile in 5:06!. The rest of the women could simply not match that pace, but three were in the 2:20 time with American, Emily Sisson, making her debut effort with an Olympic MarathonTrials qualifier in 2:23:08.

Eliud Kipchoge, 34, of Kenya, is a once in a generation performer who made history again today and broke the London CR by a second per mile with a 2:02:37 sealing his 10th straight win and has the top two times in history. He has the uncanny ability to be ready physically and mentally on the day that counts. It was the first race that had two men under 2:03 and first with 3 under 2:04! Most of his miles were sub 4:46; halfway in 61:37, miles 14-18 in the 4:30’s range; M24 in 4:42, M25 in 4:26.

Hi Folks,

Updated 4/24/19: no official track workout on TH due to lower turnout than normal. There won’t be a Saturday Hill Repeats workout either ( we are out of town).

I’ll be updating later due to appointments today, but there will be changes this week for our workout sessions. We’ll be away on Saturday doing the Ride Around The Buttes and visiting old college friends while in the Colusa area. If a couple members of the group want to pick up key kettlebell and dumbbell weights and the workout boards for the session; we can arrange that in advance.

4/23/19 TUESDAY …On your own as I have doctor appointment during that same hour. Weather will be very good for a solid run or out/back Dipsea practice.

4/24/19 WEDNESDAY 7:30 warm-up; 7:45 workout begins for MADISON AV GYM workout with Kees at Warren’s.

4/25/19 THURSDAY 8:15 am start (not show up; warm-up prior to 8:15 start) for TRACK. After your warm-up run, 6 x 20 meter pickups, 2 x 100 (100):

Two rounds: ( 1000 (200), 600 (200), 300 (100))

4/27/19 SATURDAY , No HILL REPEATS/Cross Training: I am out of town.

RESULTS:

Women’s finish: Worknesh Degefa, ETH, had run a 2:17 twelve weeks earlier in Dubai on a flat course; how she would fare over the Newton Hills was where the other competitors were counting on her fading. That didn’t happen as she held about a three minute lead. It was the talented and smart runner, Edna Kiplagat, 39 of Kenya, who decided just before Heartbreak Hill to begin the chase after Degefa. Kiplagat has won Boston in 2017 and the Marathon Majors twice; she’s been racing since before 2010, been at the top of her game for years – but taken long breaks in between competitions to have children and other priorities.

She ran the 10K between 30–40K in 33:08 and ended closing the gap to the winner by 42 seconds. Degefa won in 2:23:31 and Kiplagat in 2:24;13. If she had started the chase a mile or two earlier she would have caught Degefa, but still a remarkable effort for the second place win.

1984 Gold medalist for the Olympic marathon in Los Angeles, JOAN BENOIT, 61 ran a 3:04 at Boston this year (just over 7 minute miles). I think she is doing Chicago again this year in October. Way to be the example, Joanie!

Men’s finish: Take a look on YouTube at the men’s push to the finish with three runners running shoulder to shoulder at about 4:30 pace over the last 5K. The 35K-40K split was 14:29 and the 26th mile was run in 4:32 with Lawrence Cherono edging out Lelisa Desisa, who has won Boston twice. I can’t imagine to painful effort those two went through as they pushed with maximum effort to the finish. The last thing I’d ever think about is having to sprint to the finish! Kenneth Kipkemoi finished third in 2:08:07. I am guessing that the coaches now tell the elite to put the hammer down with 5K to go because that certainly separated them from the rest of the field within short order.

Americans Scott Fauber ran a PR of 2:09:09 and Olympian, Jared Ward ran 2:09:25 for his PR; both made the US Olympic Trials which will be held in February in Atlanta.

SUPPLEMENTAL TRAINING during April. It never fails that most of the Dipsea runners will cram training during May by running the course, which is key due to the unique nature of this tough trail. Others are upping their endurance training as they focus on a half marathon, marathon or ultra. There’s only so much energy one can expend and produce realistic results; especially if you are over 45 years old.

I had you focus on strength training during December through March while laying a mileage base. During April it’s about shifting focus to more running, once per week strength training in addition to a modified strength session on a second day ( swings, Get-Ups, deadlifts) – and maintain balance and mobility. I suggest, from experience, that you shift your focus to maintaining mobility, stretching and foam rolling, thereby avoiding setbacks from injuries – and “structural strength”, i.e. loaded carries.

Doing the “loaded carries” includes the Farmer Carry, Rack Carry and Waiter’s Carry. Do each one for one minute, twice per week and you have a total body – and core developed so you have strong frame for your sport.

The “Get – UP” done twice per week ( or more) addresses several areas of structural integrity and forcing the body to work from flat on the ground to standing. It ties the upper and lower body together to function as a unity; forces you to balance the right and left sides of the body, it’s the strongest core worker as measured by electromyography , puts the body under constant tension, and prepares you in general for sports.

I suggest you execute a number of slow repetitions without resistance, i.e., balance a sneaker on the fist of your extended arm. Each rep on one side should take a minute, holding a phase with a solid pause and hold. Gradually, use a water bottle in your hand, then a light kettlebell ( or dumbbell); gradually work up to 12kg ( 25 lb) kettlebell or dumbbell and 16 kg ( 35 lb) once that weight is carried out without straining.

I’ve caught myself neglecting this elegant and productive lift only to find that my right and left sides have become unequal: time to get back on track. Work to get in three reps on the left and right sides, three days per week. In addition 50-100 swings three days per week. Your goal off-season is to complete 100 swings ( in sets of 20) and 5 Get – Ups seven days per week. You’ll be ready as an athlete for most any activity.

Hi Folks,

Updated 4/15/19 morning: We’ll have Tuesday TEMPO run tomorrow; the rain should be done during the night or by very early morning.

Everyone back from Spring Break and gearing up a little more earnestly for Dipsea. That will be reflected in the Saturday workout.

There will be a time change for Wednesday’s Madison Av Gym workout group that we are going to try a bit earlier starting time to arrival / warm-up time of 7:30 and a starting time of 7:45 am. It will help avoid commute and school; let’s see how it works out. by going to the Jury parking lot you don’t have to deal with school drop-off traffic.

4/16/19 TUESDAY 8:15 am TEMPO on MV bike path; meet at the north end of the path.

4/17/19 WEDNESDAY 7:45 start time ( arrive 7:30 am) for MADISON AV GYM with Kees at Warren’s. Note new time that we will try for a while now that the days are longer.

4/18/19 THURSDAY 7:30 & 8:15 am TRACK at COM.

6 x 20 meters, 2 x 100 (100), 4 x 200 (200), 2 x 400 (3′), 1 x 600 (200), 2 x 400 (on 3′), 4 x 200 (200), 2 x 100 (100).

4/20/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivet Seminary College off Seminary Drive. Keep the Dipsea training going – and ramp up to the next level.

short training workout, ( by Kees): Do with kettlebell for the swings and presses.

x 15 kettlebell Swings / x 6 Incline Pushups; x 15 Swings / x 3 Goblet Squats; x 15 Swings/ x 6 Incline Pushups; x 15 Swings / Plank for 1′; x 15 Swings / x 6 R. 1- hand presses ; x 15 Swings / x 6 L. hand presses; x 15 Swing / x 3 Goblets.

follow with x 2 right/left side Turkish Get Ups ( TGU).

the idea is that the workout should leave energized not “burned out”; use a weight you can handle without the “shakes” and straining: own handling of the weights you select. Even getting in a 100 Swings followed by x 5 TGU’s on each side ( eventually 5 days per week) will give you the all-around fitness and strength that transforms you into a well-balanced athlete. Develop the balance between the right and left half of your body and the upper/lower body along with solid mobility.That will keep you injury free and strong for your athletics.

Hi Folks,

Updated 4/13/19: STOW LAKE STAMPEDE 5K is on Sunday! A good solid race where the field will pull you along to a good time.

Updated 4/8/19, 8:35 pm: CANCELLING Tuesday Tempo run due to most of the group out during Spring Break.

This Tuesday we’ll get in a Tempo workout as an alternative to the increased hill training you’ve been putting in as you prepare for Dipsea. Maintaining some track and tempo will help you keep that leg turnover going; you still want to be able to race the flats and downhills.

4/9/19 TUESDAY 8:15 am. There will be NO Tempo workout due to Spring Break: most of the group not in town.

4/10/19 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. Changed 100 Swings routine, the Circuit followed by deadlifts.

4/11/19 THURSDAY 7:30 am and 8:15 am TRACK at COM. If most of you missed last Thursday’s session while I was away; we’ll do it this week ( 12 x 400 (3′). The backup workout: 6 x 20 meters, 2 x100 (100), 4 x 200 (200), 2 x 400 (3′), 1 x 600 (200), 2 x 400 (3′) , 4 x 200 (200), 2 x 100 (100).

4/13/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivett Seminary College off Seminary Drive. Weather looks excellent this time (last Saturday we did dodge the bullet: rain arrived after the workout and we had packed up the equipment). Arrive a bit earlier to get in your warm-up run; then proceed up the entry road to first level where I’ll have the exercise stations set up. You’ll do four sets of exercises interspersed with with four sets of five hill repeats. Then you’ll finish with tire pulls and loaded carries.

4/14/19 SUNDAY 8:30 am STOW LAKE STAMPEDE 5K. Meet at Peacock Meadow and JFK Drive. A solid 5K to have on your Calendar: the group will push you.

Hi Folks,

Updated 4/6/19: No RRGrade on Sunday: too few running it, now that it is Dipsea season. See tips below.

Updated 4/5/19: Saturday Hill Repeats are on: I think the rain will be light and then moving out of the area mid-morning.

Updated 4/2/19: TRACK will next step from last week’s 800’s with 400’s run 2-4 seconds under the pace you ran for the 800’s.

INDOOR Training: Three more sample workouts below.

Sunday RRGrade to be determined

I am in Santa Cruz but back Thursday night, but the workouts will go on. I will be adding more information on Tuesday and Wednesday including more indoor workouts; meanwhile check past blogs for sample workouts to do on those rainy days.

RESULTS: Dave Champagne the Olympic distance “LAVA MAN TRIATHLON” (in 3:12) in Hawaii which included the bike leg on part of the Ironman Hawaii course.

4/2/19 TUESDAY ….rain likely..You are on your own and I suggest a solid mileage run on trails if possible.

4/3/19 WEDNESDAY 8:15 am MADISON AV GYM workout. I have the warm-up 100 swings/mobility exercises and Circuit workout cards on the counter for you. Pay attention to safety while doing your kettlebell swings! Good form while executing each station on the Circuit.

4/4/19 THURSDAY 8:15 TRACK at COM. May have rain but I don’t think it should stop the workout; we’ll keep it moving.

A gp 7:30 am: Two rounds of: 1000 (200), 800 (200), 400 (on 2:30), 200 (200).

B group at 8:15 start. After your brief warm-up run, 6 x 20 meters, 2 x 100 (100); you’ll be running 12 x 400 (on 3′) at a pace that’s about 2-4″ under your 800 times. The total laps will be the same as last week’s 6 x 800. This will give you another bench mark.

4/6/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivet Seminary College , off Seminary Drive. We’ll have the workout because the rain should be light and moving through as the morning continues. A good number of you need to arrive 15′ earlier to get in a quick out/back warm-up run prior to the start of the workout; we’ll still get jumping jacks to get the body going.

Tip: Run the “Sprint” HR distance at good clip; the other intervals at 5K effort level ( not 5K pace). Your Loaded Carries after the main workout should be ramping up now that we are into April. You’re trying to bring your hill running and exercise program to a peak by mid-April; then hit the trail.

We shall see if the Dipsea course is in any shape to run by mid-April. I’ve heard that a section of the steps on Steep Ravine are damaged. But once we get rolling on Dipsea going to top of Dynamite and back from MV; then to the Rain Forest and back. My main run on the course was to top of Cardiac and back which avoided the hassle of getting back from Stinson – and gave a longer run than going one way.

No RRGrade on Sunday morning; perhaps another time.

INDOOR TRAINING Samples: Past samples usually involve a rowing on the erg for a key part of the exercise selection. Why?

For all-out fitness, working the body’s big muscles groups and peaking the anaerobic and aerobic components; it’s difficult to beat. For Dipsea leg prep it does the job. I remember rowing a 2500 meter time trial on several occasions to discover I could hardly stand up from the erg machine. It is a bit similar to running a two mile run all-out! The Dipsea and other tough trail races require that all-out push in order to do reasonably well or hit your own best time. Strong injury- proof legs are a must.

Here’s one workout by Bobby Maximus, head trainer at Gym Jones (the outfit that prepared the actors to look like Spartan warriors that lived off the land for the movie “300”. I modified them a bit. Put it on a 3 x 5 card and file it for future workouts.

“ROW and BURPEE CHALLENGE ” : you’ll be rowing 4 x 500 meters with 5′ in between bouts. Each 500 must be done in 1:40; for every second you are over 1:40 do a burpee. Rest 5′ then do the next round. It adds up to standard 2000 meter race distance. Have fun.

ALL AROUND sample by Kees: Do 3-4 rounds.

x 6-10 Box Jumps on 18′, 20 or 24″ box, depending what height you feel confident jumping.

250 meter erg

x 20 kettlebell swings with 25# or 35#

x 6 Incline Push-ups

KEES’ “PUMP & ROW PYRAMID”:

100 meter row – Push-ups x 6 – Squats x 5 – Wipers x 17

200 meter row – “‘ x 8 – ” x 10 – ” x 20

300 meter row – ” x 10 – ” x 15 – ” x 25

200 meter row – ” x 8 – ” x 10 – ” x 20

100 meter row – ” x 6 – ” x 5 – ” x 17

Hi Folks,

Updated 3/26/19: Changing TRACK to likely 6 x 800 workout instead of hour run so we keep some emphasis on speed. This workout for Thursday will be done again on May 2nd to see your improvement. I would like to get it in because I won’t be here next Thursday. A good session for Dipsea and any road races.

Sorry, about the late posting: just had the laptop fixed so now I can get on with this week’s schedule. Looks like we’re in for a week of on and off rain, but shouldn’t stop you from doing quick efficient shorter runs: just keep it consistent. Once the weather improves you’ll be back to carrying out the longer runs; meanwhile work on hill training, one day per week run intervals on the track to develop and maintain speed; one to days per week of strength training and mobility work.

3/26/19 TUESDAY …no group workout since we’re on the alternate week program and I think we’ll be dealing with rain. Either run a rolling terrain dirt run or a course with a climb such as Mt. Baldy, part of the RRGrade or a paved road uphill ranging from 5-10% grade. With the Dipsea course most likely in poor shape you could still do the section from Old Mill Park to Muir Woods parking lot and back – on the road to get more distance and focus on steady uphill push for fitness. I’ve run the road back up to Panoramic any number of times for that uphill tempo effort.

3/27/19 WEDNESDAY 8:15 am MADISON AV GYM Workout with Kees at Warren’s. We’ll begin with sets of kettlebell swings interspersed with mobility exercises for a total of 100 Swings. Then comes two rounds of a Circuit with kettlebell, dumbbell, barbell exercises. We finish of the session with 5 x 2 reps, or 3 x 3 reps of Deadlifts.

(note, that next week’s Circuit cards for the workout will be at Warren’s)

3/28/19 THURSDAY, A gp – 7:30 am; B gp – 8:15 am start for TRACK at COM. A gp will have a “regular ” workout; the B gp will do 6 x 800 (with 3′ rest) and then we do the same session May 2nd to see the improvement. It’s a reduced version of the Yasso 800’s designed to predict for marathon times. We may have light rain in the morning, but shouldn’t be bad; and I want to get it in this week because I won’t be here on April 1-4.

A gp: 2 x 100 (100), 5 x 1000 (200). The first 1000 run at 10K pace; then 4 x 1000 at 5K pace.

3/30/18 SATURDAY 7:30 am HILL REPEATS/Cross Training at Olivett Seminary College off Seminary Drive. Park along Seminary Drive near the entry road up into the College; do your warm-up run, then come up the entry road to where I have the exercise stations set up. There will be four rounds of exercises interspersed with four sets of five hill repeats. This session is followed by Loaded Carries, Swings and band Crab Walks.

Remember, that the goal is to build your lower body strength with the Hill Repeats, the exercises; the overall structural strength with the Loaded Carries. ( At the gym add deadlifts, Turkish Get Ups, kettlebell swings). It takes a bit of experimentation to find out what minimum volume of strength training allows you to workout out and make gains, but not impair your running or cycling. As we come to mid-April and May we reduce the strength exercise program and up the running on Dipsea or roads. You’ll see that even doing Deadlifts once per week will keep your strength gains.

hi Folks,

Updated 3/20/19: A brief update for now because my laptop is stone cold dead: can’t boot it, black screen – no response. So far for this week we will have TH am TRACK and SATURDAY HILL REPEATS. There may be light rain, but it is on wane by then and should be no problem. (any questions email me)

3/19/19 TUESDAY 8:15 am. We did end up running long Tempo intervals.

3/20/19 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s.

3/21/19 THURSDAY 7:30 for A gp; 8:15 am for B gp. TRACK at COM. After your warm-up run both groups get in short 6 x 20 meters, 2 x 100 (100).

“A” gp, 7:30 am: 2 x 400 (on 2:30), 2 x 1000 (200), 2 x 600 (200), 2 x 400 (on 2:30), 2 x 200 (200). After brief rest, run a 800 at your 5K GP without watch, i.e., not looking at it until you hit the finish line.

“B” gp, 8:15 am: 2 x 150 (50); three rounds of (400 (on 3′), 200 (200)), 1 x 300. After brief rest run a 800 without watch; I will give you finish time. See if you can hit your 5K pace, i.e., the “realistic” 5K pace.

TRAINING TIP on pacing: Purpose for running without looking at your watch for splits on the 800 when training on the track is to develop your own perceived exertion at 5K GP.

There are many feedback gadgets available, but you want to develop a sense of proper pacing by perceived exertion whether that’s your breathing rate and effort or cadence until you can nail it to 1-2″ per 400. Once you develop the discipline of proper pacing, you’ll avoid going out to fast on race day: there’s always time later during the race to start pushing the envelope. Start the race too quickly – and you’ll pay the price with a slower overall time. I know how that anxiety level goes up waiting for your start on Dipsea race day! Practice the above.

3/23/19 SATURDAY. 7:30 am tires pulls, loaded carries. At Olivet Seminary college, off Seminary Drive. Park along Seminary Drive by the College entry road. Do your warm-up run prior to 7:30 start. There will be four sets of exercises and 4 sets of five hill repeats.

The exercise workload in gradually increased for rest of March and to mid-April to prepare your legs for Dipsea and other hilly race courses. The HR not only build leg strength, strong hip extension, but ankle flexion and speed for pushing the pace. Those of you who have been avoiding the tire pulls: get them in because it is a hell of a fitness developer and quad strengthener.

Hi Folks,

Updated 3/13/19: Sunday’s TCRS #2 by Tamalparunners.org is great Dipsea practice after doing Saturday Hill Repeats/Cross Training session.

Updated 3/12/19: Track, Training Tips #6, #7, and #8.

Looks like a better week ahead for workouts! This Tuesday we’ll be carrying out our hill repeats by the GG Bridge as requested by members of the workout group. We may have a bit of rain but it should be mild if we do; then from here on out it should be a shift in the weather – for the better. Friday has a forecast for temperatures close to 70 degrees: the high pressure moves in! Saturday HR/Cross Training should feature good sunny weather for the first time in weeks. Note, that we will be upping the exercise portion of the workout in order to be better prepared for Dipsea and road racing.

3/12/19 TUESDAY 8:30 am. GG Bridge HILL REPEATS.-up Meet at the Discovery Museum parking lot, Ft Baker. We’ll run a warm-up loop around the Parade Grounds; then do our repeats on the road that leads up to the Bridge.

3/13/19 WEDNESDAY 8:15 am. MADISON AV GYM Workout with Kees at Warren’s. Our usual 100 Swings interspersed with key mobility exercises, followed by a Circuit and finishing with deadlifts.

3/14/19 THURSDAY 8:15 am start for TRACK at COM. After warm-up run; if late get in your 6-8 x 20 meter pickups.

The 7:30 “A” group will do: 200 (200), 400 (2:30) 600 (200), 1000 (200), 600 (200), 400 (2:30), 200 (200). ….Then do an 800 without using watch ( I will give you your finish time, or only look at watch when you hit the finish line.) and see if they hit 5K goal pace. Tip: remember to pace it out as if you running 6 x 800 without a break.

8:15 am: 2 x 100 (100), 2 x 150 (50), 2 x 200 400 (3′), 600 (200), 400 (3′), 2 x 200 (200), 2 x 100 (100). After short rest, run 800 without using watch at 5K pace; I will give finish time. Tip: remember to go out at a pace that you can complete 6 – 800’s!

3/16/19 SATURDAY 7:30 am HILL REPEATS/Cross Training at Seminary College off Seminary Drive. Should be a good day: no rain. Park along Seminary Drive near the college entrance, do your warm-up run; then meet me up at first level road into the College. We’ll have 4 exercise stations and 4 x 5 hill repeats.

The exercise portion will increase to lay strength base for Dipsea. I’d avoid the Dipsea course for a while because it will not be in good shape after such heavy rains. Would be a good idea to get in 10-20′ uphills on the treadmill and a long uphill push, on the RR Grade on another day to get used to the long uphill grind on the Dipsea.

3/17/19 SUNDAY 9am TCRS #2 GOLD HILL 5.3M..starts near Dominican University on Grand Av . A good Dipsea practice workout with hill climb with 1245 feet of ascent total. (See Tamalparunners.org)

SATURDAY Hill Repeats / Cross Training workout this weekend.

1. “DGB Jacks” x 18 + R/L DB Side Plank DB Raise & Reach x 5: Sprint – 2 x Short – 1/2 A – Sprint
2. DBL DB or KB Clean & Press x 10: Short – Long – 2 x Sprint – Short
3. DGB Situp/Knee Tuck x 15 + Hip Bridges Lats Pullover x 8: 2 Short – 2 X Sprint – 1/2 “B”
4. Goblet Squats x 8 + KB Swings x 20: Sprint – 2 x Short – 1/2 “A” – Sprint.

Training: Indoor Training Workouts #6, #7:

#6 Sample triplet indoor session: Do A, B, C; then repeat x 3:

A) DBL KB or DB O’head Squats x 5, B) Row 250 meters, C) Wipers x 20 (with 75 to 135# on barbell.

#7 Indoor Training Workouts #7, #8 with two sets of exercise combos, A & B. Try one round, gradually work up to two rounds of A & B:

A. Two Rounds of: 1. run on 7% grade (after warm-up 1.5% grade) for 8′; 2. Slight incline pushups on barbell placed on rack x 10; 3. Swings x 20.

B. 1. Box Jumps x 6; 2. Deadlift x 8 with weight you can handle without strain; 3. DB/or Dual Grip Ball (DGB) Sit-up & Reach x 15.

These are more sample indoor workouts you can do this month in addition to the ones posted in the last blog posting. It’s to build the strength and power on the legs along with other fitness components. Now that the weather is improving you’ll be to also up the mileage. I assume that the Dipsea course is compromised, but you can work on the long uphill grinds on the RRGrade in addition to the treadmill work.

Don’t discount the uphill treadmill workouts: they make you run uphill without taking a break thereby simulating race day push. If you have little time to get to the course the indoor treadmill session can be time efficient – and get you fit for the uphill. You’ll also be getting in some heat training due to the lack of wind convection to evaporate the sweat: race day in June could be hot!

Updated 3/8/19: 8:45 pm: It will likely rain Saturday morning ( 80%), but I will come by in any case and see if it turns out to be a drizzle or a downpour. We can decide if we do a modified workout or the full version.

( I’m having a bit of a learning curve with the new WordPress and blog: getting some odd formatting and HTML sections. It did result in losing a section on the Napa Marathon and Kathy Johnson’s good marathon result. )

Indoor Workouts ( continued): Look at the previous’s week post for five of the workouts. Another one to for leg strength and fitness during the rainy season: Box Jumps or step-ups x 5 R/L legs while holding dumbbells followed by 250 meter Row; then x 20 KB Swings. Rest one minute; repeat the series three times.

Training Tip for at the Track: It’s an oval, not especially exciting, but it provides exact distances which is excellent for pacing practice. When pacing the 200’s, 400’s, 600’s, 800’s, 1000’s and other track distances are you paying attention to your perceived effort, stride cadence and watch. When I have the group practice say, 800’s at 5k pace are you paying attention to every 200 split to see if you’re on pace? When I have you run an 800 without using your watch can you hit the goal pace within 1-3 seconds? The idea is to do “perfect practice”, i.e., paying attention to hitting the splits accurately and noting the perceived effort while doing the workouts. .

Disciplined pacing becomes especially critical when you enter a race because the tendency is for most people to start out too quickly. Nailing down accurate pacing on the track can help you maintain a controlled pace during the first one-third to half of the race and produce your best finish time. Most distance running records are set with either even pacing or negative splits.

3/5/19 TUESDAY ..Supposed to be Hill Repeats this day, but I think it’s a #2 storm forecasted, so we’ll pass on the workout. 

3/6/19 WEDNESDAY 8:15 am. MADISON AV GYM workout at Warren’s with Kees. We’ll do our 100 swings in sets interspersed with mobility exercises; then followed by a Circuit and finishing with deadlifts.

3/7/19 THURSDAY 8:15 start for TRACK at COM. Keeping to the shorter intervals for now; once the rains lessen we’ll change the interval sessions. After the few drills, 6 x 20 meters, 2 x 100 (100); 2 x 400 (3′), 2 x 300 (100), 2 x 200 (200), ; 2 x 400 (3′), 1 x 300 (50), 2 x 150 (50)…Then run a 400 @ 5K pace , but without using a watch; I’ll give you your finish time.

3/9/19 SATURDAY 7:30 start for HILL REPEATS/Cross Training workout at the Seminary College off Seminary Drive. Let’s see what the weather forecast will be! I will come to the workout to see what the status is in the morning.

 

Hi Folks,

Updated 3/1/19: 3:05 pm SATURDAY HILL REPEATS/Cross Training will be on for Saturday morning! It seems that rain is about 1/10th of an inch or less: no problem for our group.

updated 2/27/19 ( 9:23 pm): Track is NOT on for Thursday: not enough going to show up. More on Indoor Training samples. Saturday workout not likely to be held due to rain Friday night into Saturday.

Updated 2/25/19: Indoor Training for Dipsea prep using Treadmill and Concept II erg machine together with Loaded Carries. The 4 sample workouts below designed by Kees. Put them on 3 x 5 cards for handy reference; I’ll be adding more samples through April.

This week: Looks like we’re in for a rainy week and we’ll not hold the TUESDAY morning workout based on the inclement weather forecast. WEDNESDAY workout is a go it will be a rainy drive to the gym. THURSDAY track is a maybe at this point; we’ll update on Wednesday. SATURDAY workout we’ll see if a go by Friday. If the rainfall is light we’ll hold the Thursday and Saturday workouts: check the blog as the week progresses.

Indoor Training: You can still get in your maintenance training with indoor workouts on the treadmill, row machine and weight room; then pick up with distance running on the better weather days. The demands all-out power drive; build that base on those rainy days. Below are some samples:

TREADMILL: For Dipsea training. Sample 1: After a 5′ warm-up run at 1-2% grade, get in five minute bouts of 9%, 7%, 5%, 8%, and 10-12% grades to simulate the uphill grind of Dynamite, Hogsback, Rain Forest and Cardiac – in that order. You know you’re in for a good 20-30 minutes of uphill after crossing the creek in Muir Woods. You can acclimate to the steady grind without dealing with the pounding downhill on the treadmill. You’ll be able to set the exact intensity for your uphill effort with the speed adjustment on the treadmill. You’ll end up walk/running with the steeper grades on the treadmill; just line on race day. That’s okay, just get it in with a solid steady push!

ROW MACHINE, i.e., “erging” on the CONCEPT ROW MACHINE: Sample 2: After a warm-up row get in a brisk 250-500 meter bout at a steady controlled per 500 meter rate (similar to our minutes-per-mile effort running); find your rate, probably in the 210-2:20 rate. After you complete the 500 meters walk over to the dumbbell or kettlebell rack and get in a full 60-90″ Farmer Walk. Complete another another 250 or 500 meter row, complete a double kettlebell Rack Walk for 60 – 90″. For the last round of the set, row the 250-500 meters and do one-arm Waiter Carries / Walks for 60-90″. Repeat the sequence again for a total of two rounds.

Sample 3: If you have a training partner: while one is rowing/erging; the other completes a Farmer Walk, Rack Carry and Waiter’s Walk. with dumbbells or kettlebells. Switch after the 500 meters ( or 250 meters if you need time to acclimate; either distance is fine). So, first round: one is erging while the other does the Farmer Walk; second round they switch places. Second round they each erg and do the Rack Carry. Finally the third round they each do the Waiters Carry and erging.

Sample 4: BTW rowing 2000 meters for time on a separate workout involves all-out effort with legs, back and arms, similar to an all-out 2 mile run. You will definitely feel the quads when you row for time.

I remember rowing in the Regional qualifying ERG at Redwood HS years ago for going back to Massachusetts for the CRASH B Sprints. We had to do 2500 meters for time; I could barely stand after that all-out push! Took me 9:15 and I didn’t make it, but Mom and Marion did (in 10:15) – quite a day. ( try to match that time when you’re at the gym). Sister Marion went on to win the international title there for 50 and over – while suffering from a very bad cold! They come from all over the world but now the official distance is 2000 meters; top competitors erg it in 7 minutes!

Row a baseline 2000 meters for your “before” time trial; then again in April. The Dipsea is one long demanding interval so these indoor workouts can build and simulate the physical and mental demands for this race.

Sample 5: TURKISH GET UP (TGU). The TGU is one of the most complete exercises available for all sports prep by top fitness professionals. it trains the entire core, develops full body strength, demands motor control, mobility; connects the upper and lower body ( which we tend to train separately) in one exercise. The need for core is force transduction and the need to mover through three planes of motion while under full tension. That’s why the Loaded Carries, done for one minute bouts, help to execute the TGU exercise.

After a short warm-up or as a “finisher” carry out the TGU 2-3 times on each side. Pavel, the Russian trainer, suggests a daily dose of up to 100 swings ( in sets of say 20) followed immediately by five TGU’s on each side. That builds one heck of a base. Men very gradually work up to a 53 lb kettlebell and women 35# kettlebell. Begin with say, two days per week; then gradually work it up to 5 days per week.It is a challenge, but the benefits are impressive – and you’ll be a better athlete for it.

2/26/19 TUESDAY, 8:15 am HILL REPEATS that were planned for today will not be held as a group workout; if you do plan to get in a 35-45 minute run; then get out of the rain. We’ll probably schedule back to back make-up Tuesdays in near future.

2/27/19 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT at Warren’s with Kees.

2/28/19 THURSDAY.  TRACK at COM. Not on due to too few people around. 6 x 20 meters, some drills.; then 2 x 100 (100).

2 x 400 (3′), 2 x 300 (100), 2 x 200 (200), 2 x 400 (3′), 1 x 300 (50), 2 x 150 (50)….Then we’ll have you do a 400 @5K GP without using a watch.

3/2/29 SATURDAY. 7:30 am start for HILL REPEATS/ Cross Training .  The workout is a go: rain will be minimal, I’m told. At the Theological Seminary of Seminary Drive area. Park along Seminary Drive, do your warm-up run prior to the 7:30 am start; then we’ll start the hill repeats!