Week of 12/26: Workouts, New Year’s Day! RRGrade on Sunday

Hi Folks,

updated 12/31:

12/27:  TUESDAY. I will still be away with family, but get in the 6 miles.

12/28:  WEDNESDAY 8:15 am MADISON AV GYM workout and one at MICHELLE’s at her STINSON BEACH HOUSE one of the group will have the workout: same as last week – and some of the group will be working out at Stinson closer to 8:45 am….For at Warren’s and after usual warm-up of single DB clean & presses x 10; halos x 5 each direction; 5 Goblets, Bird Dogs, hip rolls, Iron Crosses with toe-to-hand reaches.  Put Olympic bar on racks at about knee level…then:

Swings x 15  /   Incline Push-ups x 6

Swings x 15 /  Incline push-ups x 6

Swings x 15 /  L. side plank static hold for 15 count

Swings x 15  /  R side plank static hold for 15 count

Swings x 10 heavier  / x 5 goblet squats

Swings x 5 heavier  /   6 Incline push-ups.

CIRCUIT:  do station for 35″   /   25″ change to next station; doing on-the-minute (OTM).

Heavy KB Deadlifts

Wipers with 15’s on each side

L. Bulgarian Squat with R trailing foot on low step-up

R. Bulgarian Squat with L. trailing foot on low step-up

L. KB Clean & Press

R. KB Clean & Press

Russian Twists with 10# plate

DBL KB Rack Walk

KB or Heavy DB’s Farmer Walk (remember to grip handles tightly keep torso erect, walk with small quick steps)

After Circuit finish with  Deadlifts  4-3-3-2-2    or TrapBar Deadlifts. Alternate with Hip stretch on table.

Roller work and stretching; SuperNova Ball on hip…Get in Kneeling “Couch Stretch” to loosen up hip flexors.

12/29 THURSDAY  7:30 & 8:45 am Starts for TRACK at COM. Longer intervals this week.

A gp & those gearing up for Napa Marathon:   after 2 x 300 (100) stride outs;     4 Rounds of:  1000 @ 5K to 10K pace (200), 200 fast (200)

B gp:  2 Rounds of:    (1000 (200), 800 (on 5′), 600 (200). )

C gp: 2 Rounds of:   (2 x 40 meters, 1 x 200 (200), 2 x 150 (50), 2 x 100 (100))

Weekend of 12/31 & 1/1

12/31 SATURDAY ….get in 4-5M if running RRGrade on Sunday or gearing up for Kaiser Half on SuperBowl Sunday.

1/1/17 SUNDAY 8:30 am. RRGRADE 8M  . We meet downtown MV on Corte Madera Ave by firehouse/City Hall as usual. LET ME KNOW if you want ride down from top for head count and vehicles. Bring a small duffel bag for change of shirt, warm jacket: you never know what weather is at top! Remember, that there is an Open House at the Gravity Car Museum at the end of the run where they will have snacks, drinks and coffee along with movies of the railroad in action during the 1920’s.

Coming so far: (Lisa L), Jeanie S, Shirley D, Carrie & Lee, Andy V, Denise, Mark, .Kevin, Otis, …..(Dave C, PamJ, Judi S , Michelle S, will be running back down; Lisa, Chris, John will be walking down to Mt.Home Inn where they will have a car)

Week of 12/19/16: Workouts this week during Holiday break

Hi Folks,

Update for the group workouts. I will be away after Wednesday morning workout, but will post Thursday Track session for those who are here. I won’t have much of training tips posted this week: busy week with Holiday preparations. It becomes more difficult to balance the enjoyable times with the stressful times.

LOOKING AHEAD:  Traditional run – RRGrade 8M on New Year’s Day, 1-1-17 morning, which features an Open House at the Gravity Museum located at the top. Each year they have snacks and drinks for the visitors in return for any donations. This run is also more on the warmer and sunnier side of the mountain.

12/19/16 TUESDAY 9 am. Special location for HILL REPEATS/Miles by GG Bridge:; meet at Discovery Museum parking lot. We’ll do repeats on hill that goes under GG Bridge to the top. Alyce has made a call out to the group to join in! Those who have a little time after the workout can meet at Bayside Cafe ( where the south end of the MV bike path ends by Mikes Bikes – and Bayside Cafe)…

 

12/20/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s: last workout.

12/21/16 THURSDAY 7:40 & 8:45 am starts for TRACK at COM. Shorter intervals this week:  our core set of repeat 400’s. After the usual warm-up and 1 x 200 (200):

A/B gps: 12 x 400 ( on the 2 1/2″)

C gp:  Two – three rounds of:  2 x 40 meters, 4 x 50 (50), 2 x 100 (100), 1 x 200 (200)

Weekend of 12/24 – 12/25.…just your short morning workout; then rejoin your family for Christmas. Those pointing towards Napa Marathon and Kaiser Half get in two Medium Days of runs. If Sunday is not possible; run for Friday and Saturday.

 

Week of 12/12/16: Workouts this week, Saturday Hill Repeats

Hi Folks,

Still time to commit to Sat Hill Repeats to work of the Holiday Cheer – tomorrow!

12/16/16 Update 7:35 pm:  So far looks like Saturday Hill Repeats. Lisa L, Shirley D, Jeanie S, Judi S, Carrie, Lee & Grayson, Pam, Heather, and others….Let me know if any of you can participate.

12/14/16 update 9:22 pm:  To make-up for the Th cancel at the track, I can hold SATURDAY HILL REPEATS/CROSS TRAINING at the usual Seminary College grounds; let me know if you are interested. Starts 7:30 am.

12/14/16 update: for THURSDAY track (tomorrow) Supposed to be wet and wild if so – no track.  The news said to avoid SFD area: rain plus king tides will do it.  If you do go in the rain, change the workout to 5K Predictor so you don’t pull a hamstring and get it over quickly – but productive.  Three times 1600 (1′ rest exactly between each mile) . Average the times and multiply by 3.125 and you will be within 15″ of 5K effort.

The week of 12/20 – 12/29 I have family here and will be out at Stinson so: no Wednesday, or Thursday workouts …HOWEVER, The TUESDAY morning group has been called together by Alyce and voted to run HILL REPEATS as a last workout before the Christmas break at Ft. Baker by GG Bridge on Tuesday, 12/20/16.

updated 12/12/16: 9:22 pm.  TUESDAY workout is on, but due to king tide we will change the route starting from  “log cabin” towards Tenn Valley parking area and Marincello hill. The bike path may be underwater…I have good alternative plan…

The weather for this yeas Christmas Relays was not a factor; cold, but no rain. A good 150 teams participated and our Tamalpa runners fielded teams but our top Masters teams were competing out of state in the National Cross Country Championships. We’ll see how they fared later this week.

12/13/16 TUESDAY 8:45 am TEMPO Meet at “log cabin” off Tenn Valley Rd. TEMPO day on MV bike path. After the usual warm-up:  .5Tempo/.5 Easy; 1.5T/.5E; 1.0T – finish. Then recovery run back to the parking lot.

12/14/16 WEDNESDAY 8:15 am start at MADISON AV GYM workout at Warren’s (148 Madison Av) two blocks from the Civic Center. We’ll be up to 100 KB Swings by year’s end, plus go through a solid Circuit. The goal is  balance your musculature, improve range of movement (ROM) and pure strength. It works runners, ultra runners, and triathletes.

12/15/16 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Will be Cancelled for today.  Shorter intervals this week. But it looks like rain is to be heavy – along with king tides. News said to avoid SFD area, so I’m going to cancel track work. 

Weekend of 12/17 – 12/18. Emphasis on the longer run….Those running Napa Marathon in March will get in a 17 miler. Those on modest mileage run 10-13 on trails.

SATURDAY 12/17/16.  7:30 am Start for HILL REPEATS/CROSS TRAINING at Theological Seminary off Seminary Drive. LET ME KNOW if you can/want to make the workout before I commit; I know it’s busy time of year. Timeline: arrive about 7:15 or earlier, park along Seminary Drive near entry road to College; then run warm-up along the Bay on Seminary Drive.  Jog up main entry road to first cross street where I will have the workouts station set up. The goal is finish the workout within a half hour: four exercise stations and 20 hill repeats. So Far:  Jeanie S, Judi S, Shirley D, Carrie, Lee & Grayson, Pam, Heather, Lisa L.