Week of 12/25/17: Th Track workout, Sat Hill Repeats and RRGrade on monday, 12/1/18.

Hi Folks,

updated 12/31/17: Planning for the traditional New Year’s Day RRGrade Run on Monday morning (1/1/18).  Time to start is 8:30 am, so arrive by 8:20 or earlier to load your duffel bag with change of top, warm-up pants and jacket. We plan to stay a few minutes after the run to visit The Gravity Car Museum at the top where they will have snacks, goodies, and warm drinks. ….Let me know if you are joining in for the run; I will also need to know who can drive. I will have the van, I think Shirley will help drive; more tba. So far: Shirley, Judi, Kevin, Jill, Denise, Gerald, Jeanie, Eve P, Margie F, Dave C, Lisa L

This week we’ll ramp up again on Thursday track, Saturday Hill Repeats for those who are in town ( let me know if interested in joining the workout); then on Monday, 12/1/18 we’ll do the RRGrade Run from MV to top of Tam and join in with the Gravity Car Museum open house at the top. They will have snacks and drinks for the visitors in return for small donation.

Wednesday Madison Ave Gym workout IS ON for those around; I will still be making our way home on that day.

12/27/17 WEDNESDAY 8:15 am MADISON AV GYM Workout is on, but on your own (Circuit workout cards there) as I’m still heading home.

12/28/17 THURSDAY for TRACK workout (on your own). After warm-up routine of 1.5M, 4 x 20 meters, drills and 2 x 100 (100). Two rounds of:

(2 x 200 (200), 2 x 300 (100), 2 x 400 (2:30/3′)). Then finish with 1000 meters at 5K pace as finisher.

12/30/17 SATURDAY 7:45 am Start for SATURDAY HILL REPEATS/Cross Training at Seminary College campus site. ( let me know if you are participating by Thursday night). Park along Seminary Drive near the College entry road. Do the warm-up run about 7:15; then run up the entry road to where I have the workout stations set up.

So far:Jeanie, Shirley, Judi, Kevin, Hans, Tricia, Eve P, Margie F.,

1/1/18 Monday, 8:30 am run STARTS -. NEW YEAR’s RRGRADE RUN 8M. Meet one block up on Corte Madera Ave, across from the fire station. Allow time to park and throw in your change of clothes for after the run (never can tell the weather on top of Tam). Need head count so get back to me if running and needing a ride down.

Coming so far: Jeanie, Gerald, Kevin, Denise M, Jill N., Dave C, Margie F, Shirley, Eve P, Judi, Lisa L

Week of 12/18/17: Workouts, Wednesday workout is on, no Saturday HR,

Hi Folks,

Updated 12/24/17: Last workout day for 24 Day Christmas Challenge! Good luck all – get it done! Send me photo proof! Enjoy a hot coffee or chocolate after.  Picture of Annelies and I coming; it’s an overcast morning with a light snow falling this morning. Very quiet out.

Updated 12/20/17. Track has two options this week.

We leave Tuesday early for Montana to spend Christmas with daughter and family; most of the workouts will continue! As does the Challenge! Hope you  are up for this last week of the Christmas Challenge- almost there!

So far, the plan is to run the RRGrade Run on New Year’s Day. It has been the tradition. We will be competing for space on top because there will be many hikers starting out early from Pantoll and downtown Mill Valley who will gather there and take part in the Open House in the Gravity Car Museum.  We’ll set the time later, but thinking 8 or 8:30 am? I’ll wait for feedback on this.

It’s one degree out and friend Ali and daughter Annelies ( the one with piece of bacon), are going for a quick cross country ski outing before hitting the weights later today. Beautiful and clear out, but that is cold!

Wednesday‘s Madison Av Gym workout is on and the workout cards for the Circuit are there. Those still continuing with the 24 Days until Christmas Challenge. ( For Monday the workout is 90 Swings – 18 Push-Ups – 14 controlled slow Goblet Squats)

Morning after big snowfall in Columbia Falls, Montana.. some 14 degrees.

This week’s Challenge details: ( read the last two weeks of Blog postings for tips and guidelines).

12/18/17: Monday:  85 Swings – 18 Push-ups – 14 Goblet Squats

12/19/17, Tuesday: 85 Swings – 19 Push-Ups – 14 Goblet Squats

12/20/17, Wednesday: 90 Swings – 20 Push-Ups – 15 Goblet Squats

12/21/17, Thursday: 90 Swings – 21 Push-Ups – 15 Goblet Squats

12/22/17, Friday: 95 Swings – 22 Push-Ups – 16 Goblet Squats

12/23/17, Saturday: 95 Swings – 23 – Push-Ups – 16 Goblet Squats

12/24/17, Sunday:  100 Swings – 24 Push-Ups – 17 Goblets Squats!..

That’s it! You completed the month’s goal. Now enjoy Christmas! We’ll switch to a modified program after this month’s session – tba.

12/19/17 TUESDAY …general mileage day with 6 hill repeats of over 1:30 time in length.

12/20/17 WEDNESDAY 8:15 am MADISON AV GYM is on though I won’t be there. The workout routine is in the gym ready for you. (Include the Tuesday workout for the Christmas Challenge of 90 Swings – 20 Push-Ups – 15 Goblet Squats).

12/22/17 THURSDAY 8:30 am. TRACK at Tam HS – for those who can make that location, or do at a track in your area. The usual 1.5 mile warm-up, drills with skips, butt kicks; warm-up skips; and 4 x 20 meter pickups.  Then do 4 x 100 (100).

TWO Options:  21 x 200 (200) @ just a bit faster than 5K pace (there are 24 x 200’s in a 5K) to celebrate Christmas. The key here is  not to push the envelope, but think of it as a rhythm of pick-up/recovery over and over again. The workout helps develop the neural pattern for a quicker leg cadence; you have to control the pace in order to finish the workout.  Other option: Two Rounds of:

(2 x 200(200), 2 x 300 (100), 2 x 400 (2:30/3′)). Then 1 x 1000 (200) at 5K pace. …..Brad and John add 1.5M at 7′ pace. This pace keeps it very aerobic and adds distance to the track mileage day.

Follow-up with a cool-down run and stretching so that you’re ready for the next day’s run.

12/23/17 & 12/24/17…Getting in trail runs with friends to celebrate the Holiday Season is the menu for the weekend.





Week of 12/11/17: Christmas Challenge-13 days to go, Workouts, Sat HR are on,

Hi Folks,

UPDATED 12/16/17: As the weeks become busier leading up to Christmas getting in the workouts becomes a challenge. The “24 Days to Christmas Challenge” helps you focus on completing a daily, though short workouts. Achieve that through 12/24 and you’ve taking your resolve to a new level.

24 Days to Christmas Challenge : Hang in there and approach each day’s reps and weight a plan. It continues (can review last week’s blog for details on approach, count, tips). For my runners, if the Goblet Squats affect the running too much; use little or no weight, but get it in.

Are you starting and parking your kettlebell properly?

Monday, 12/11:  65 Swings – 11 Push-Ups – 10 Goblet Squats

Tuesday, 12/12:  70 Swings – 12 Push-Ups – 11 Goblet Squats

Wednesday, 12/13:  70 Swings – 13 Push-Ups – 11 Goblet Squats

Thursday, 12/14:  75 Swings – 14 Push-Ups  – 12 Goblet Squats

Friday, 12/15:  75 Swings  –  15 Push-Ups  –  12 Goblet Squats

Saturday, 12/16:  80 Swings – 16 Push-Ups – 13 Goblet Squats ( Can skip the Goblet Squats today if running Christmas Relays! Hope many of you join in on the Relays: teams of 4 are fun and it’s only 4.5 miles)

Sunday, 12/17:  80 Swings – 17 Push -Ups  –  13 Goblet Squats

Are you parking your KB each time you begin and start your set of Swings? Often people let technique slide. Remember to focus on your hip hinge position and hip snap with each rep and to tense buttocks, lats, core at the top of the Swing: come to a “vertical plank” if you will.  Then loose as you bring the weight back down to then “hike” the KB back through so that the forearms touch inner thighs and brace the entire torso with your lats and abs again before snapping the hips forward.

One take away you gain by going through this exercise challenge that ends on  December 24th is you’ll have your body and fitness attain a new level of muscular endurance and strength. Those who complete the more extreme examples of Tour de France , Western States 100 or Ironman have said the experience has changed them, and brought their bodies to a new level of ability. You’re doing a more conservative version, but you experience the changes also and appreciate your new ability level.

We’ll have a modified program for two weeks to recover from the December challenge. Then we’ll ramp up the program with an emphasis on the Turkish Get Up; which has a general very good effect for any sport and health. There’s more to this slow paced grinder of an exercise that will provide you with a well balanced strength base and mobility. More to come on this later.

NOT running much, then an all-around aerobic and strength workout ( one of many to be posted): “2000 Meter Challenge Workout”

500 Meter Row, then DB or KB  Farmers Carry for one minute,

500 Meter Row, then “Wipers while holding  80# BB (women)/ 135# men) x 25 or  x 10 Exercise Ball Transfer;

500 Meter Row, then KB or DB Cross Carry for 1′ or more;

500 Meter Row, then Incline or regular Push-Ups x 20.

Note, it’s important to have proper rowing  technique to avoid back issues and place the emphasis on the legs for the first half of the rowing stroke; then finish with the back and arms .  You’ll have to also figure out how to pace each 500 meter distance.

Pam won extra fudge after completing the “Wipers 100 Rep Challenge” with 75# barbell. Kevin paying homage.

12/12/17 TUESDAY.…Get in Tempo run which includes .5M, 1.0M and 1.0M pickups. Do at pace for Sunday’s Christmas Relays. (May have to not use MV bike path if King tides are in!).

12/13/17 WEDNESDAY. 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s. (Anybody who missed out on fudge should be able to pick it up on Wednesday – after your workout). There is also the ” Wipers Challenge “ for today. See you Wednesday!

12/14/17 THURSDAY 8:30 TRACK for those at Tam HS track. Do warm-up 1.5Mj, Skips, backward 2 x 20 meters, 4 x 20 meter pickups, 2 x 100 (100). Then 2 x 200 (200), 1000 (200), 800 (on 5′ or 5:30),  2 x 600 (200), 2 x 400 (2′); then Mile at a bit slower than how you’d run your first mile at Christmas Relays.

If running the Christmas Relays; a little less volume:

6 x 400 (2’/ 2:30/ or 3′), 2 x 200 (200).

Brad & John: you’ve been receiving my emails regarding Napa Marathon prep?

12/16/17: SATURDAY 7:45 am SATURDAY HILL REPEATS/Cross Training. At GG Gate Seminary College of Seminary Drive. Arrive at 7:15, park along Seminary Drive near entry road to College for run warm-up. Then run up entry road to first level where I will have the exercise stations set up.Should be a good turnout; last week was our largest turnout…(Last one for two weeks)

Coming: Michelle, Dominic, Kathy,  Michelle S, Kevin P, .Hans, Miles W, Judi,