Week of 1/30/17: Workouts, Saturday Hill Repeats, Kaiser Half on Sunday,

Hi Folks,

updated 2/1/17:   Saturday Hill Repeats for those not running Kaiser Half Marathon. Let me know if you plan to join in on the workout or come for the kettlebell training if on “injured reserve.”  Some key races that can help determine your track and tempo pace are at end of blog under LOOKING AHEAD section below.

You can check the posting on 1/16/17 for the article on some Winter training, if you missed it.

1/31/17 TUESDAY 9 am start TEMPO. Meet at “log cabin” and do regular warm-up to north end of path. Workout will be 3 x 1mile @ half marathon race pace followed by a half mile easy between each mile. Good pacing practice for the race on Superbowl Sunday. ( I have to take Sandy to ferry about this time, so will miss)

2/1/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. The group has now worked up to a solid 100 Swings for the warm-up part of the workout after a year’s training! now we go heavier for a greater percentage of the Swings.

2/2/17 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Shorter intervals this week plus a “predicted Mile” and prep for Kaiser Half on Sunday. After the usual 1.5-2 mile warm-up, 4 x 50 (50) quick cadence; 2 x 100 (100);

A/B groups:  6 x 200 (200) @ mile pace-but controlled: no digging deep!, 1 x 800 (5:30) @ 5K pace; then 4 x 300 (100), 1 x 800-finish.

The goal is to imprint the neural motor pattern for a faster cadence you’ll develop from running 200′ & 300’s. Running the 800’s at 5K pace should be feel mechanically easier after the warm-up shorter intervals, i.e., at “relaxed speed.” ……The workout is followed by a “predicted mile” at half marathon pace – without using your watch. Do this exercise even if you are not running this weekend’s race: it’s a practical challenge and tests your ability for perceived exertion; which I believe is more important than depending on the watches. One should be able to feel Tempo pace, track interval pace and long run pace.

1/4/17 SATURDAY 7:30 start for HILL REPEATS / Cross Training. Held at Theological Seminary College off Seminary Drive. We may have some light rain, but we should be okay for the session: it’s over within a half hour or so. Come a about 7:10 am, park near entry road to college, and get in a warm-up run along Seminary Drive out/back along the Bay. Then come jog up entry road to first level where I’ll have equipment set up.

So far coming to workout: Michelle W, Pam J, Hans S,

  1. MANMAKERS x 8:  2 x Short – Long – 2 x Sprint
  2. DB THRUSTERS x 10: Short-Sprint-short, Sprint- 1/2B
  3. R/L SIDE PLANK ROLLS x 10: Sprint-1/2A-2 Short-Sprint
  4. MED BALL or DUAL HANDLE BALL JACKS x15: 2 x Short- 2 x Sprint- 1/2 B



  1. NorCal Memorial John Frank 10 Miler (3/4/17) in Stockton. Also a team scoring and age group scoring race. Now you can also help score for Tamalpa. This distance gives you your Tempo pace for future workouts.
  2. Reach For a Star 5K (3/12/17), Brisbane. Also for a scoring race and gives you a baseline 5K time to be used for future speed work on the track.
  3. Credit Union SACTOWN 10M, Sacramento…This one also is a scoring event and gives you your Tempo pace.
  4. 4/23/17 Stow Lake Stampede 5K, San Francisco…Another 5K race to determine your track for future workouts.

Week of 1/23/17: Workouts this week, this weekend,

Hi Folks,

updated 1/25/17: i did put Winter Training Tips up on last week’s blog that may give you help for Jan-March  training.

It will take motivation to train consistently during these rainy weeks. It’s important to maintain consistency even it means cutting some workouts shorter – but get them in. Having the right apparel for poor weather days helps to keep your training program on track. One tip to do after running in the rain is take the liners out of your shoes and put in newspaper for a hour or so; then remove the wet paper and put in a new batch for the day or overnight. This will help prepare them for the next day’s run.

I’ll be out timing a race Saturday morning in San Mateo and then away for the weekend.

1/24/17 TUESDAY 8:45 am. Emphasis is on getting HILL training & 5-7M total. We’ve had a change in routine for Tuesdays: I’m having members of the group hook up with others in their local area for workouts. It’s getting to be quite a hassle with traffic for some members to drive to the workout locations in Marin. I’ll be coming out for some of the workouts, but not this Tuesday. What I will do is schedule in more of the Saturday Hill Repeat sessions as that seems to draw a good turnout – and is productive for those who participate. So if you’re in Kentfield, Ross, San Anselmo area you may run the Water District located close by; if you’re in Mill Valley it’s Tenn. Valley, MV bike path or Blacky’s Pasture, and in San Rafael, the China Camp or McInnis areas.

1/25/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. Swings x 70-100 and core work followed by a 9 station circuit for two rounds.

1/26/17 THURSDAY 7:30 & 8:45 am starts TRACK at COM. longer intervals this week. After the warm-up run, work on this sample mobility exercise: place 4 hurdles in a row set a low height; hands behind your head and do a walk-over each hurdle: forward and backward. This drill helps get your helps and hip flexors loosened up.

4 x 50 (50) pickups, 2 x 100 (100) pick ups:

A/B gps:  200 (200), 1 x 400 (2:30), 600 (200), 2 x 1000 (200)@ 5K pace; 1 x 800 (on 5′), 2 x 400 (2:30). ….Those running Kaiser Half Marathon or Napa Marathon add 1200 @ 10K pace.

C gp: 2 x 40 meters, 2 x 150 (50), 1 x 200 (200), 1 x 400 (3:00), 1 x 200 (200), 2 x 150 (50), 2 x 40 meters.

Weekend of 1/28 – 1/29:

Now that you have a rain-free weekend coming up; it’s time to get in mileage again. Supposed to be good weather, so get in an enjoyable distance run with friends. Not too long if you’re running Kaiser (2/5/17); can do a 10 miler,then 5M the next day followed by a taper week.

Those gearing up for Napa are scheduled for an 18-20 miler followed by a moderate mileage week; then running Kaiser Half.

Week of 1/16/17: Workouts this week, Saturday Hill Repeats, Training Tip article

Hi Folks,

updated on 1/19/17:  Remember to renew your Tamalpa Membership online at Tamalparunners.org. All those who are part of the Thursday workout groups need to be members of Tamalpa so that you have insurance coverage with our training sessions.

Remember to dress in layers because it’s still cold out there! Also it looks like rain for Wednesday, Thursday, Friday – and the weekend. If you’re running in the upcoming Kaiser Half Marathon on SuperBowl Sunday get in solid long run of 10-15 miles the next two weekends (depends where you are on long runs and weekly mileage); then a taper run of about 8-10 miles at the end of the month. During the next two weeks substitute some mileage with either 3-4 x Mile (400) at 10K pace; 2-4 mile tempo runs at half marathon GP or 5 x 1000 (200) to acclimate the body to race pace.

We will have SATURDAY HILL REPEATS this weekend at Seminary College; it’s been a while. Time to get back on track with a solid hill repeats and key exercises in between sets of five repeats. Looks like a break in the weather Saturday morning.

1/17/17 TUESDAY 8:45 am Start. TEMPO on MV bike path; meet at “log cabin”, Tenn Valley Rd. ( Doing 8:45 am start to keep some of the group on track so they can get to work or next appointment on time).

1/18/17 WEDNESDAY 8:15 am start for MADISON AV GYM Circuit with Kees at Warren’s.

1/19/17 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Shorter and medium length intervals emphasis this week. After the usual 1.5M warm-up run and 4 x 50 (50), 2 x 100 (100) stride-outs:

A/B gps:  Two rounds of:   (2 x 200 (200) @ mile pace; 4 x 400 (2 1/2′) @ under 5K GP; 1 x 600 (200) @ 5K GP).  Then for those running Kaiser Half Marathon add a 1000 @ 10K pace.

C gp:  Two rounds of: ( 2 x 40 Meters; 4 x 50 (50), 2 x 100 (100), 1 x 200 (200))

1/21/17 SATURDAY 7:30 am HILL REPEATS/Key exercises. Held at the Seminary Theological College as usual. Get there earlier (about 7:10 am), park along Seminary Drive near the College entrance area, do a warm-up out/back run along Seminary Drive and the Bay; then run up the entry road to first level where I’ll have the workout stations set up. This workout is designed to develop leg speed, strength, power and fitness (hill repeats) and a mix of strength and explosive exercises (strength/balance). The workout is followed by “Loaded Carries” for all-around body strength, posture and core. Plus some sprinting Tire Pulls for fitness and power – it’s a wind worker!

Coming so far: Vicki, Lisa, Shirley, Linda, Judi, Dave, Gayle, Michelle.

If Raining I will include exercises with minimal or no equipment.  So far it looks like we have a break for Saturday morning.

TRAINING ARTICLE – for Winter time training:

Coach’s Corner January 2017, Part One

Training Tips for the Winter Months

            By Kees Tuinzing

During the Winter cold months runners may want to make a shift from their usual running routine with three months that includes strength training, hill training, tempo, and even longer intervals on the track leading up to races from April onward.  After building up the base in those four areas you will see improvement in your Spring races; avoid doing the “same old, same old,” if you are striving for a breakthrough. Due to space limitation, we’ll cover the one or two topics for now. In this month’s issue we’ll look at the need for strength training; not just for improving running, cycling or triathlon performance, but also for health and aging ( we do have many Masters in our Club!).

Aerobic exercise improves circulation, endurance and longevity; most of our Club members have that part of your program in place. However, endurance athletes still need to address the dramatic decline in muscle mass and strength that is a part of aging. Around age 40 on muscle fibers lose their normal innervation and become connected to adjacent motor neurons disrupting the normal firing patterns that we enjoyed during our younger years. Firing patterns become compromised;  It’s not just that you lose muscle tissue, but that you need strength training for power and neural coordination. Strength training not only helps with muscle growth ( studies have shown there is a training effect during ages 60’s, 70’s and even 80’s),  but helps with an improvement in coordination; specifically improving the coordination of motor units that fire the muscles that make the running, jumping and other coordination activities possible. It’s helping with all those connections and bringing them to life where the weight training makes a difference. The quality strength training helps keep neural coordination from declining as quickly.

You’ll lose half your muscle cells during your lifetime and lose half your peak fitness but you can still end up stronger by continuing with the weight training. You build new muscle mass inside each remaining cell. You can reverse the decline and maintain strength for many years! So include weight training twice per week into your program. The world record for the bench press for sixty-year old is 440 pounds; for young men it’s 700 pounds. That’s a decline of 40 percent! (from the book, Younger Next Year, by Chris Crowley and Henry S. Lodge, M.D.). The record for 85 year olds is 175 – still excellent!

How to implement the strength training and still keep up with the running lifestyle?

Strength Training: I’ve found not only for myself at age 69, but more importantly for a number of the runners in our group, that with a low volume and fairly heavy resistance training, their running improved and injuries were reduced. The goal is not to “workout” , but train for strength – and the endurance will improve. Progressive resistance overload will force your body to “damage” your muscle cells on a cellular level which then forces it to repair all those strength units. It’s a system of a stress and recovery to make the improvements happen. The adaptive changes take place during the rest days and that’s why, as runners add a strength program, they should keep it to one to two sessions per week. Unlike endurance units, which recover from the running or swimming overnight, your strength units need about forty-eight hours for repair and time to make the adaptive changes. I’m finding that even one strength session per week with our runners produces significant improvement in overall strength. The main message is to get started with it: strength training is critical to the rest of your life.

The difficulty is to increase leg strength, while avoiding fatiguing the legs: you need to save that for your sport of running, cycling or triathlon training. I have the group include the weight training to increase the strength and muscle firing,  but also to balance out their musculature, build a very strong core, and to prevent injuries resulting from overuse with a one-sided activity sport as running.

The trick with runners on a busy schedule, is to find what minimal volume of strength training produces an increase in strength but allows them to improve their running – and especially recovery.

The proof has been with our ultra runners and triathletes: their legs are holding up better on the 50k, 50M, 100K and 100 mile events with a less “beat up’ feeling; especially after long downhills you encounter during ultra runs – and knocking down finish times. “Strong legs, happy knees,” says Dr. John Rusin, noted trainer and physical therapist.

This means you include key lifts even once per week, such as Deadlift ( all-out total body strength move for hips, back, legs, arms, traps), barbell or kettlebell Clean, dumbbell or kettlebell Goblet Squat, Quarter Squats, Turkish Get-Up (TGU) and Kettlebell Swings. There should be about twice the training for the posterior side of the body versus the anterior side. In addition, I’m big on maintaining hip and shoulder mobility to keep the athlete injury free and have a better range of motion (ROM) for their sport;  it all affects your running – and health ( Refer to “Ready to Run”, by Kelly Starrett that I reviewed last year. A very helpful book that address balance and avoiding injuries)

I start novices ( and seasoned athletes) with Loaded Carries (LC) to  acclimate to putting the body under substantial tension, “Time Under Tension,” (TUT) individualized to you prior to a lifting program. This helps to build a strong frame, legs, shoulder stability, and posture prior to launching into a lifting program.  They include the Farmers Walk, Rack Walk and Waiters Walk and are done for 1 minute to 1:30. Repeat for two rounds. Don’t underestimate the benefits they produce for the body for a best overall effect.

Farmer Carry: (as if carrying two suitcases) Carry a heavy but manageable dumbbell (DB) or kettlebell (KB) in each hand and walk while maintaining a strong upright posture with head held as an extension of the spine, and walk for a minute about 50-75 feet out and back to start with. It’s felt throughout your body: your pelvis and back works individually to you, works the traps, shoulders, arms, grip, buttocks and legs. It’s also one heck of a calorie burner! The eventual goal is to hold about half your body weight in each hand – no hurry on this!  It’s considered one of the best exercises you can do by renowned back specialist, Dr. Stuart McGill of Toronto who has done research and advising on back care for many athletes.

The Farmer Carry works all muscle groups in the back, shoulders, legs, hips, traps, and grip. The core is stressed hard as back and abs work in sync to brace the body and helps develop shoulder and back stability.

The Rack Carry works the back area between the waist to the top of the back by holding two kettlebells close to your chest, knuckles touching with the bells resting in the “V” of your arms. Walk the one minute time period to start with. I’ve found that with two 53# kettlebells I’m puffing like a steam engine from the tension produced while holding the KB’s within about 40 seconds and can just get through the minute time period.

The Waiter’s Carry puts the emphasis on shoulder stability and strength while holding one or two KB or DB’s overhead, arms locked, biceps along the ear. I don’t let members of group do any overhead presses unless they can do Waiters Walk for a minute with any weight. Doing at least one exercise holding a weight overhead for the very upper torso is much neglected by endurance athletes and the general population.

The Turkish Get Up (TGU) is a total body and core strengthening movement that ties together the upper and lower body; right and left sides of the body and brain; improves leg and shoulder strength, balances out the musculature, and promotes ROM that most all “tight” runners need to work on. It is performed slowly referred to as a “grinder” requiring you to maintain a hold for 20-30 seconds at each step of the movement. It  has the “biggest bang for the buck”: if you had time for only one lift; I’d encourage the TGU. Practice this movement without weight; then gradually begin with a light kettlebell (preferably because the weight “hangs”) or dumbbell, and working your way up.  It’s a “Hurry up slowly” progression. The focus is on the movement pattern of the TGU that counts for the best general effect to help your running and other athletics. I’ve seen women at 125 pounds do the TGU with 62# kettlebells! The overall body strength and core that holding such a weight requires is amazing. The book, “Simple and Sinister”, covers the KB Swing and Turkish Get Up in detail.
Reps on most of the other lifts will be in the range of 3 sets of 3-5 reps. The description for these lifts you can find online or learn from a trainer. It just takes a half hour to 40 minutes to get in a solid circuit of exercises to make substantial improvement. Take the time to learn how –  then get on with it.    …..(end of part one)