Week of 6/25/17: Workouts, Sat Hill Repeats, Backroads

Hi Folks,

Updated on 7/1/17:  CHANGE FOR THURSDAYS & TUESDAYs for July and August.

We are not able to return to COM track for our 7:30 and 8:30 workouts until September; meanwhile members of the workout group are carrying on with the track sessions on their own using the workouts I post each week on a track close to where they live. That’s the Tam HS and Terra Linda HS tracks ( Frank uses TL for his Tuesday night sessions, so feel free to join in there as another site option)

A number of the group are on vacation or find traffic a bit of a bother to deal with (though there’s no school traffic!) and are skipping the workouts. I will not be at the Thursday or Tuesday workouts during July and August while the turnout is low; I will be in and out of town, and getting some projects done and time for Sandy. I will post the workouts for each week because group members would like to keep the ball rolling when in town.

2) I will have the SATURDAY HILL REPEATS twice per month -or more if we have six or more participants. This dynamic workout of hill repeats and strength workout completed within 35 minutes or less helps kick in your running program.  So when I post a HR workout I’ll have you respond if attending the session so you will all know if it’s on for a particular Saturday or not.

3) We will also get Sunday RRGRADE RUNS at least once per month: uphill tempo on our beautiful Mt. Tam is a solid and productive workout. WEDNESDAY, MADISON AVENUE GYM workouts will continue at Warren’s. Part of my “total fitness” approach is to help support your endurance sport, and also build a strength foundation, learn key lifts, build lean body mass that declines rapidly with the aging, and help avoid setbacks.

I’m taking half hour or less sessions twice per week is all that’s needed: don’t want to take away from energy for your endurance training. Make the summer goal 3-4 days per week running and two brief cross and weight training sessions. Put it on a timer. The Wednesday group now gets in a total of 100 Swings in sets of 20 alternated with key exercises: done within short order – and then do a Circuit.

4)Learn the Loaded Carries (for hips, legs, entire posterior side, shoulder stability, core), Goblet Squat, Kettlebell Swings, Deadlift, and Turkish Get-Up ( entire core, legs, shoulders, upper/lower body connection and right/left side brain work). A good summer project and I can you started on another day at Warren’s if you’d like and then put some sample workouts on 3 x 5 cards that you can rotate when working out at home.

5) Just back from our Family Multi-Sport Vacation with Backroads to Zion and Bryce National Parks: very worthwhile adventure! Sandy and I learned that participating in this vacation format had a remarkable impact on the adults and the youth: with growth, meeting challenges and interaction. There were about 24 of us with a dozen youth making up part of the group.

Socializing and friendships developed quickly among the adults;  the youths became a close-knit group within a couple of days, I think due to the camping format in lieu of cabin, or lodge stays. After the evening meal ( which were all good) hanging around the campground lent itself to socializing that would not take place if families returned to their rooms. The staff was remarkable, worked very hard and were very much engaged – and talented. More to come on our Backroads trip.

6/26/17 TUESDAY . On your own with your local running partners. Get in steady 5-8 steady miles, preferably on dirt terrain.

6/27/17 WEDNESDAY. 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s. Our “100 Swings ” warm-up with key exercises, followed by a Circuit and concluded with Deadlifts.

6/28/17 THURSDAY 7:30 & 8:30 am starts. TRACK workout at Terra Linda HS with another group at Tam HS track in Mill Valley. This week’s emphasis a bit more on the longer intervals as the weather won’t be hot. Accurate pacing for each length interval is the focus of today’s workout. After your warm-up run and 8 x 40 meter pickups:

A/B gps:  Two Rounds of: 200 (200)@ mile pace;  400 (2 1/2′) @ faster than 5K GP;  600 (200) @ 5K pace;  1000 (200) @ 5K pace.

7/1/17 SATURDAY 7:30 am start for HILL REPEATS/Cross Training held at the Theological Seminary College off Seminary Drive. Arrive a bit after 7 am, park along Seminary Drive near the entry road that goes up to the College. Do your warm-up out/back along Seminary Drive and the Bay or loop run. Then run up the entry road to first level where I will have the workout set up. Should take 35 minutes, followed by “loaded carries” and tire pulls.

NOTE:   If you are new to the HR workout, do fewer HR and execute your exercises with good form, though I have the workout timed.

  1. DBL DB/KB Clean & Press x 10:

Short  –  1/2 “A”   –   2 x Sprint  –  Short 


Sprint  –   Long   –  Sprint   –   2 x Short

3.  DBL MTN CLIMBERS x 20 and   DBL R/L  PLANK ROW x 6

2 x Sprint  –   2 x Short   –   1/2 “B”


Sprint   –   Long   –  Sprint  – 1/2 “B”   –   Sprint

TIPS:  Run the Sprints with quick cadence and power – it’s a short distance.     You can then concentrate on strong push-off and power well short of fatigue.

Short is holding on to mile pace effort.

1/2 “A” & “B” distances is pushing at 5K race pace: a strong controlled pace.

Long has the focus on endurance uphill running.




Week of 6/19/17: Workouts during vacation week,

Hi all,

I will be out this week with family to Bryce and Zion for a special trip; all very exciting. It will be our first time to this part of Utah and I’m looking forward to it. The workout groups will continue and use the workouts posted on the blog. As always, please have extra awareness to train safely and bring your water: it will be very warm all week!

There will be no Saturday Hill Repeats as we’ll be heading home the next day. We will pick them up soon again.

I won’t be adding Training Tips this week; there is no internet connection where we’ll be hiking and camping. Look through some of the past posting weeks to garnish key training information and on the site here at

6/22/17 TUESDAY ..training on your own today and hook up with those in your neighborhood. If the running site is close by other training partners you’ll be more likely to stick with the program. Steady mileage with rolling terrain throughout the summers alternated with Tuesdays of hill emphasis will be the solid base for the Fall events.

6/23/17 WEDNESDAY 8:15 am MADISON AV GYM workout without Kees. Judi will set up the cards for the Circuit. Be careful during the workout; that means no straining, good form and keep within yourself at each station.

6/24/17 THURSDAY 7:30 & 8:30 am starts for TRACK at Tam HS track and Terra Linda: pick the one closest to you. There will be a number of people at each location thereby avoiding the commute traffic mess. I changed the intensity of the workout in anticipation of hot weather.

8 x 40 meter quick turnover pickups;   2 x 100 (100) stride-outs.

3 x 400 (on the 2 1/2′), then take an extra minute plus break, drink water; then continue:

3 x 400 (2 1/2′); then another break. Continue with another set or call it a day if it’s too warm. Finish feeling sharp and strong, not over-taxed.


more to come later.

Week of 6/12/17: Workouts, post Dipsea, Track, Hill Repeats,

Hi Folks,

We’ll meet Thursday for track workout at Terra Linda HS at 7:30 & 8:45 am. I haven’t heard from the AD, but summer has started and we should be okay. I am going to stop by the school to get the okay; Tuesday night group with Frank have been using that location for a while now. Note that the summer location may not be practical for some of you, though traffic should be far less with school out of session!

DIPSEA: Gerald, Lisa, I and others planted ourselves on top of Cardiac to record the top 50 numbers, get them radioed in to the finish; then see how the order changed by the top runners crossed the finish line. After that first top 50 it became too difficult to record places and names. Also, Gerald has put many photos on Facebook; he may have caught you dashing up Cardiac!

After Cardiac, runners begin their push towards Stinson, all in single file, willing themselves to pass one or more runners. ( photo by Bob Cullinan)

Jamie arrived first; two minutes later Jerry topped Cardiac, then “Seabiscuit,” Hans Schmid some 17″ later, followed less than a minute later by Diana, then 20″ later in 5th place by eventual winner, Chris Lundy. The amazing Alex Varner 16th and over 6′ behind to 2nd overall – amazing! How he got through all those people ahead of him if remarkable. Hans ended up 35th; Jamie ended up third.. If I remember correctly, when the first person over Cardiac has a 4′ lead over the second person cresting Cardiac; they usually win it. Sissel Bernstein-Heber was 6th at Cardiac; ended up 15th at the finish; Hibbard was 7th/ended up 9th; Ames was 9th/ended up 7th; Clay Bullwinkel was 10th / finished 8th; Brad O’Brien 26th at Cardiac/30th at finish. You get the idea: lots of shuffling of places because you have to be good at downhill too.

Young Alicia Helmer, running her first Dipsea qualified for Invitational; mother, Kathleen is also qualified with 216th place. Fun to see!…..more to come

Dini, Jack and Alyce all got through as a family!

Carrie pausing for aid at top of Cardiac.

Judi places 3rd in AG for Double Dipsea! Race organizers made the correct choice moving the start earlier to 7 am to avoid some of the heat.

6/14/17. WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s.

6/15/17 THURSDAY 7:30 & 8:45 am starts for TRACK at Terra Linda HS.

6/17/17 SATURDAY 7:30 am Start for HILL REPEATS/Cross Training. Seminary College of Seminary Drive. Arrive 7’ish, park along Seminary Drive and do the warm-up loop and come up to the first crossroad up the entry road to the College where I’ll have the exercise stations set up. We’ll have 4 exercise stations completed with every 5 hill repeats for 20 reps total. This is followed up with Loaded Carries and tire pulls. 

Jeanie, Gerald, Alyce, Dini, Jack , Richard,Shirley and others coming so far