Week of 4/10/17: Workouts (while I’m out this week)..

Hi Folks,

updated 4/12/17: Running part of Dipsea and a repeat on Dynamite.

A little late posting here due to recovering from unexpected long journey getting to Maui for Sandy’s 70th – a month long celebration. Workouts will continue while we’re out; a few members of the group should/will write up the workouts to take to the Wednesday gym and Thursday track workouts ( have your own Chronomix mode watch for track session; no display clock this time). Note: We’re going to do my 70th & Tamalpa’s 40th anniversary celebration most likely during late July or August.

4/12/17 WEDNESDAY 8:15 am MADISON AV GYM workout “100 Swings & Circuit”. Cautionary note: be careful with your lifts and kettlebell work – safety is paramount! Warren will check in briefly, but he’ll be busy with Sid after his early morning client.

1). Warm-up Board exercise list is behind the other workout board on the table.

2) The 100 Swings/Exercise routine cards: are in plastic sleeves. You can pick one of the 4 options. Someone keep it moving with what’s up next and control the exercise / rest interval.


  1. KB SUMO DEADLFIT (place the 35#, 45#, 53#, 62#, 70# out)
  2. INCLINE PUSH-UPS (people can place the bar higher (easier) or lower (more difficult; know your setting)
  4. LEFT LEG STEP-UPS on smaller wooden box; use DB or KB for extra workload. Put emphasis on pushing off with butt muscle – hip extension.
  6. LEFT KB CLEANS (can be from ground to rack position or as “Swing Clean”
  8. “RUSSIAN TWIST using 10# plate or a KB
  9. BALL SLAM:  use ball overhead down to full squat motion as you “slam” that sucker to the mat!)
  10. KB FARMER CARRY. ..use weight that challenges your grip within 30″

After the Circuit get in 3-4 sets x 3 reps of Deadlifts; no going for maximum lifts: just get it in…Do your hip stretch and roller work. Elianna, Bill, Linda and Lisa get in same reps of solid TrapBar Deadlifts.

4/13/17 THURSDAY 7:30 & 8:45 am starts for TRACK (Yes, I changed 2nd group to 8:45 start so those who are dropping off kids have time to get to track and some warm-up).

THIS WORKOUT:  Shorter Interval day emphasis and a last solid one before Stow Lake Stampede 5K (4/23/17) in GG Park which I’m encouraging you all to run to obtain your 5K baseline as I’ve discussed in past posts. This will be a good tune-up for the MMD Races 10K on 5/29/17: double your 5K time and add a minute and you’ll be within 15″ of your 10K effort.

WARM-UP: after your brief run, get in 8 x 40 meter pickups together at track to get your cadence motor pattern going; then 1 x 200 (200) stride-out.

CHANGING UP the 400’s a bit so you don’t over extend into anaerobic state: keep it highly aerobic, controlled effort. Your completing a 5K total of 12.5 laps in this workout. After each set of 4 x 400, you’re adding a minute of rest so you can keep the effort more consistent ( If you find that a minute is more extra recovery than you need to finish the 12 laps with a strong effort; change it to 30″).

A/B :  4 x 400 (on the 2 1/2′)….then a 60″ rest or close to it before next set. If you find this too long a rest, change it to 30″ extra time.

4 x 400 (2 1/2′)…..then a 60″ rest again

4 x 400 (2 1/2′) – finish. ……All a good prep for the 5K

C gp:  2 x 40 meters, 4 x 100 (100), 2 x 40, 2 x 100 (100), 1 x 200 (200), 2 x 40, 2 x 100 (100)

Weekend of 4/15 & 4/16:

4/15/16 SATURDAY...Get in an extra hill repeat on the Dipsea course to simulate Insult Hill by running  to entrance o to the Rain Forest or base of Cardiac; turn around and cruise to bottom of Dynamite. Cross the creek at Muir Woods, jog width of parking lot; then do a repeat of Dynamite to where it opens up out of the tree cover.

Running Dynamite after a long downhill on Hogsback and Dynamite simulates the long downhill to base of Insult Hill – and having to run Insult.

(we are not back until 1 am , so no Saturday Hill Repeats and Sunday is Easter. ).



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