Week of 1/8/18: Workouts, Sat Hill Repeats, Training Tips

Hi Folks,

updated 1/12/18: Three core areas where to address the negative effects of systemic inflammation.

January seems to be the month when we adopt new habits to improve health, fitness and happiness. On the last blog posting I did refer to the three pillars with nutrition, exercise and sleep (I know, there are more). Our readers are already onboard with a their endurance program; I’m encouraging for you to include a strength and mobility program to slow down the effects of aging, loss of muscle weight and reduce chances for injury. Just one night of incomplete sleep has a negative impact on every organ in the body – that’s been verified. Imagine what a few nights, weeks  of only  5-6.5 hours of sleep can do to your overall health and performance. I recommend you read the book Why We Sleep, by Mathew Walker, Ph.D. It’s an eye opener!

One small example relates to CV system damage and how  the lining of the arteries (endothelium) is affected by lack of sleep. It is during sleep that the endothelium undergoes repair; when you don’t receive around eight hours, that healing is compromised.

The reason we want to pay attention to proper nutrition, exercise and sleep is to address, what an increasing number of scientists believe is the root cause of so many health issues, and that is systemic inflammation. 

“Inflammation drives the aging process faster than any biomarker,” says Dr. Tasneem Bhatia. Inflammation is our body’s is our body’s natural response to physical and microbial attack.


Consider that by becoming a more balanced athlete you’ll be a better and more consistent runner, triathlete, cyclist, or cross country skier. It will pay off! If you’re a Master athlete it holds even more water. Now that I’m in my 70th year I’ve taking on more weight training to counter the gradual loss in strength and muscle endurance. ….more to come

Large turnout for Saturday Hill Repeats and Cross Training  yesterday to get on track with training in 2018! ( photo by Shirley Dahl)

TRACK workouts: A little strength component is added to the Track workout this week. Members of the group are getting together in pairs or more and carrying out their speed work at a track closest to their homes. Ed Corral heads up the Saturday Track workout at Novato HS at 8 AM, some are running at Redwood HS track at 6 AM. .  I don’t see the COM track being available until well into Spring so we have a wait for that location!

1/10/18 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. Our 100 Swings routine and key exercises, followed by Circuit and key focus on Turkish Get-Up.

1/11/18 THURSDAY 6:30 am/ 8:30 am TRACK at TAM HS. “Buddy Incentive 400’s”...Some of the group are coming early while others coming at 8:30. Run the 1.5M warm-up, then it’s drills, 4-6 x 20 meters, 2 x 100 (100):

2 x 200 (200), 2 x 1000 (200) at 5K pace. Then pair up with a partner, (ability level is of no concern); then partner “A” runs the 400 while partner (B) holds a “down” position squat to at least just below parallel level while “A” runs the 400. Then “B” runs his/her 400 while “A” holds the squat position for the entire 400. Do 4 x 400. See how doing this “air squat” works out before thinking about adding resistance!

It’s during the Winter months you put an emphasis on strength work with your running and hill repeats. Then when more speed work takes place in the Spring you’ll be ready!

1/13/18 SATURDAY 7:45 am. SATURDAY HILL REPEATS/Cross Training at Seminary College off Seminary Drive. Let me know if you plan to join in so I have an head count ($5). Arrive about 7:15 am for the warm-up run and park along Seminary Drive near the entry road into the College. After the warm-up run, run up the entry road to first level where I will have the workout stations set up.

coming to workout: Lisa L, Carrie B, Lee M, Atchley M, Erin S, Leigh K., maybe Florencia, Alyce E., Peter E.,

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