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. ).



Week of 4/3/17: Workouts, no Saturday Hill Repeats,

Hi Folks,

updated 4/6/17….Dipsea course Hill Repeats will be held..

Now we’re into April and this weekend I suggest Dipsea runners get in a first practice run to the Rain Forest entrance and back, while I’m away. Let’s see how the power training prepared you for the demands of trail running over a tough course like the Dipsea.

TRAINING TIPS: The goal to improve your own Dipsea performance started back in January, not waiting until May to jump onto the course and get in a few practice runs. That helps, but this is such a demanding course; you’ll realize more potential to hit your best time by building leg strength, then power from March- mid April. I mean training with a goal, not simply “working out”. Building strong legs to handle the up and down on this course with weights, squat work, loaded carries, kettlebell training and hill repeats. Then it’s on with the longer hill intervals with repeats four minute bouts of strong effort. Tire pulls for 100′ sprints finalizes that all-out leg power and wind fitness.

The problem for many who tend to “cram” for Dipsea is to balance training and recovery. It’s not so much overtraining as under-recovery. It’s striking that balance of quality workouts, but allowing the adaptive changes to take place during recovery time so that your legs become stronger – and you recover enough for the next tough workout. This means taking care of yourself with proper sleep (less electronics), maintaining mobility, some stretching,  and foam rolling for the hips and legs are key. Take recovery seriously,  you may hit a plateau because you’re “stale” from lack of recovery.

Paula, Andy, and young Hunter completed their first Spartan Race as a family. A 5K race with a number of obstacles to tackle; with 30 burpees for each station not completed! Could make for a sore day. You have to be all-around fit to do well- a great equalizer and the variety more fun. (right now WordPress is not letting me put up Hunter’s picture)..


Verity Breen continues to do well in her new age div of 50+ by winning it at the Oakland Half Marathon last weekend with a 1:26:03,  4th woman and 29th overall.

Speaking of half marathons, there was a new world record by Jocyciline Jepkosgei, 23 just seven weeks after the previous WR for women, at the 2017 Prague Half Marathon in 64:52!  She’s the first woman to break 65 minutes. An amazing performance when you see the splits: she set records along the way to the half: 5K in 14:53 (WR is 14:46), 10K in 30:04 (31:25 is record), 15K in 43:58, and 20K in 61:25. Her 5K’s were 14:53, 15:11, 15:34, 15:48. Eight women broke 1:10:00: five Kenyans (big surprise), the Jordan Hasay of the U.S. in 67:55; then four more Kenyan women! Hasay will be running Boston and seems to favor the longer distance with better performances than the 1500 or 5,000 which she ran earlier in her career.

The men’s winner Tamirat Tola, ETH won in 59:31. What’s remarkable about this runner is that he right near the top internationally  in three different distances – at the same time. His 10K is 26:57, half- 59:31 and has the Dubai Marathon record in 2:04:11.

MMDR 10K, 5K and Youth Track Races 5/29/17. New: Carrie, who put together the Silent Auction for race day has been gathering a variety of items for the auction; the latest contribution is an ENTRY TO FOR DIPSEA! That should draw interest with two weeks to go! She’s always looking to obtain more items for the auction, so if all of us can bring one to the table; that would help immensely. We have a cabin stay, yoga class, wines and more. Limited only by one’s imagination and and an item runners would enjoy. Check Tamalpa FACEBOOK page for link.

Pencil in on your Calendar of Events the “Stow Lake Stampede 5K” (4/23/17) to set your benchmark 5k time, a predictor 10K (double your 5K, plus one minute) and run with a good number Tamalpa members that day. Please don’t feel intimidated; you’re doing it primarily to establish your own 5K time so you have a guideline for track work. It’s done best in a race environment to bring the best out of you. It’s also good to support the other clubs in the Bay Area who are putting on a race.

4/4/17 TUESDAY 8:45 am TEMPO. Meet at “log cabin”, Tenn Valley Rd. Warm-up run to north end of MV bike path. I’ll be riding along on the bike. You’ll be running .5M Tempo / .5M easy; .5MT/.5E, 1MT/.5ME; .5T-finish to the 4M marker.

4/5/17 WEDNESDAY 8:15 am MADISON AV GYM Circuit workout and more.

4/6/17 THURSDAY 7:30 & 8:30 am starts for TRACK workout at COM. longer intervals this week.( we may get our workout in before the rain hits). “1200 meter breakdown” workout.

A/B gps:  1200 @ 10K GP (400), 1000 @ 5K GP (200), 800 (on 5′ or 5:30), 600 (200), 2 x 400 (2 1/2′), 200 (200).

4/8/17 SATURDAY 7:45 am DIPSEA HILL REPEATS from base of Walsh Drive, Dipsea course (200 yards up from Dipsea Steps). I will be away, but Michelle W and Gayle S will meet those interested in doing the reps as we did last year; they will have the workout. I suggest starting in MV and doing warm-up run up the steps easy and meet at Walsh Drive ( only two parking spots there); so allow time.

4/9/17 SUNDAY….Get in your gentle longer dirt trail distance run for endurance. Get in 10-15 depending on your base/ mileage background. You’ll need those 1:45 – 2 hour runs of background endurance in order to push the 7+ miles of hard effort all the way. OR,

4/9/17 SUNDAY.  9 am. TERRA LINDA SLEEPY HOLLOW 4.6M. S/F at Santa Margarita Elementary School, 1055 Las Ovejas Av, San Rafael. ( Freitas Pkwy, right Del Ganado, L. Ovejas..Has hill with this run ( to be expected). After the run there will be the Tamalpa Awards Breakfast close by at TL Community Center on Del Ganado.