Week of 9/7/15: Workouts, Sunday RRGrade.

Hi Folks,

Still feel a bit surreal after dealing with my Dad’s passing last week; my thanks to all of you for the support you’ve given to me and my family. Very important during this challenging time.

updated 9/8/15 , 9 pm:  must cancel 9 am Tenn Valley workout, due to work to be done to Europe regarding my Dad’s passing.

updated 9/7/15: Please get back to me tonight regarding if you are running Tuesday 9 am run by email or text. THURSDAY track 9 am is on for this week.

THIS WEEK: I will tentatively post Tuesday, 9 am Hill Repeats(or tempo); 9 am TH track is on.  Please text or email me so that we have at least  a group of 4 or more, okay? Looking at running Railroad Grade (8M) on Sunday if we get 5 or so up for the run with 7:30 am start (so far: Gerald, Kevin, Lisa L, Judi S. …)

New SHOES at Arch Rival: Nee a wide forefoot trail runner? Adidas Response Trail ($109.95)  features solid lugs, long lasting heel cushion as well. For XC racing we have the very lightweight New Balance XC 700 for men/women ($64.95).. (More Nike Zoom Pegasus for adults ($110) and for Youth ($85) have arrived along with the Nike Flyknit ($120). The Flyknit feature is that it fits like a sock and can also be used for agility/fitness classes.

9/8/15 TUESDAY 9 am. Cancelling Tenn Valley workout; Michelle, Kathy B, Jeanie may be meeting 8 am at Ross Common…By the Way, if you want to do future workouts at 8 am that can work for me also…

9/9/15 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees. (Let me know if we need to switch to 9 am; most of the group prefers the earlier time. Just note, that the 8 am hour is when kids are being dropped off at both Galinas Valley School and Marin JCC school so traffic is busy: allow extra time. The “Caron” workout featured this week.

9/10/15 THURSDAY 7 am ( 9 am will depend on feedback, now that everyone is back to the regular schedule with schools and work (so far:Paul S.is up for 9 am) . Many of the 9 am group have been coming to the 7 am workout). Longer intervals with Mile Breakdown workout. After the 4x 50 (50) and 2 x 100 (100):

A/B groups:  Mile @ 10K pace (400), 1000 (200), 800 (4:30/5:00), 600 (200) @ 5K pace, 400 (2′ / 2 1/2′) faster,  2 x 200 (200) @ mile pace.

C gp:  after the 4 x 50 (50):  800 (6′), 400 (3′), 300 (100), 200 (200),

9/12/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.

9/13/15 SUNDAY 7:30 am RRGrade 8M.Meet by MV Fire station on Corte Madera Av. ($5) if you need ride back down. I will be having some of our “Injured Reserve ” doing kettebell training with me at top of Mt. Tam parking lot while the group runs up the Grade. (so far signed up:  Gerald, Kevin P, Lisa L, Judi S,  Denise M, Joshua,.. This workout gives you very steady uphill tempo training, involves more leg muscles than running on the flat – all to make you more fit with almost no chance for injury – even if you push the pace to redline.

Training Tip:  One Loaded Carry of three to include into your program. Why?  Balance your muscle structure, solid body posture strength and core. The Farmer’s Carry.

Yes, it’s simple and safe execute; therefore often overlooked for building strength, fat loss, and core strength. Pick up two moderately heavy dumbbells or kettle bells as you would two suitcases; walk forward while keeping an erect posture and rock solid “cylinder” (from your pelvis up to your collarbone) and take small steps for 100 feet out and back. Don’t let your neck and head jut forward; stay erect. This works all your muscle groups and safely works your back specifically to you. Arms, hips, forearms, back, shoulders,legs and upper back all benefit. Dr. Stuart McGill, one the world’s back specialist, calls the Farmer’s Carry a “Moving Plank.”