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.,

Week of 1/1/18: Workouts, TCRS #1 on Saturday 1/6,

Hi Folks,

updated 1/5/18: A top performance and win completed at the famous Fukuoka Marathon in Japan by winner Sondra Nordstad Moen of Norway ( see below).

Welcome to the New Year! NYD turned out beautiful for the annual RRGrade Run ( picture to follow) followed by drinks and snacks in the Gravity Car Museum.

This week we won’t be holding Saturday Hill Repeats/ Cross Training; it’s the same day as Tamalpa’s first TCRS #1 run of 2018, the Tennessee Valley 3.8M run to kick off January. I’ll be helping with the timing and hope to see you all join in to kick off 2018. Note, that due to GGNRA regulations the will start at 7 AM! Be ready!  Also allow time to park about a mile before the Tenn Valley parking lot along Teen Valley Drive and carpool in to starting area.

1/3/18 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT at Warren’s with Kees. We’ll do our 100 Swing routine with some changes; then our Circuit. You end with 3-4 x 3 Deadlifts.

1/4/18 THURSDAY ...TRACK workout at a track near you. After your warm-up run, Skips, Butt Kicks, 4 x 20 meters..

8 x 400 ( 2’/ 2:30), 1 x 1000 (200), to practice closing strong over the last kilometer of a race…You’ll meet that challenge at the Saturday TCRS which concludes with a gradual uphill grind to the finish. Next week we change the workout to add strength component.

1/6/18 SATURDAY 7 am START for TCRS #1: TENNESSEE VALLEY 3.8M run. Note the early start (GGNRA regulations) so allow time to arrive, carpool in, register and warm-up. See you at the start!

TRAINING TIPS on resistance training for building a stronger body to improve endurance racing, retarding the effects of aging and holding onto lean body mass.

Now that you’ve completed your 24 Days to Christmas Challenge, you’ll back off the volume a bit and find the daily volume that you can sustain 5 days per week. We suggest x 50 Swings, x 1 R/L Turkish Get- Up, 5-10 push-ups, and one minute heavy Farmers Carry. Most of you should continue to use a 35# KB  for Swings until you “own that weight,” before gradually increasing to the 20Kg ( 44#) weight. Include 2 x 5 Goblet Squats twice per week emphasizing a “1000-1, 1000-2, 1000-3 ” count at the bottom, then coming up to standing. I have our runners and triathletes do far fewer reps per week due to their ongoing leg training with running and cycling. …more to come.

My emphasis on key supplemental resistance training is for the purpose of building and maintaining a strong balanced musculature, core, and mobility to offset potential for injuries and to maximize your performance potential. The other concomitant factor is to slow down the effects of aging on performance and the loss of lean body mass ( LBM) that accelerates after age forty-five (or earlier). Build a strong body so you can bear up to a new level of quality training  and you’ll see a new level of performance with endurance competition.

European marathoner, SONDRA NORDSTAD MOEN, 26, of Norway set a top time for a non-African at the famous Fukuoka Marathon in Japan. He won it in 2:05:48 executing a negative split over the second half (63:19/62:29).  His 10K split from 30-40K , late in the race was run in 29:16. This was after a buildup over 9 years when he training in Kenya 150-200 days per year.

It took him years of serious training to bring himself to a level where he could pace with the Kenyan runners in the training camps.  Much hard and consistent training along with guidance from the famous Italian coach Canova. It meant time away from family and his home country, solid training and following a simple life style without distractions. There is simply no way to get around that the answer to his success is very focused massive training to attain that high bar of excellence set by the Kenyans. Prior to his win at Fukuoka he ran a 59:47 half at the Valencia Half Marathon. His coach will keep him to one marathon per year: such a level of marathon performance requires a long and strong build-up, race day execution and good recovery. I think Moen will show to many aspiring athletes that one can compete with the world’s best if you are willing to match their focused  level of effort and massive training program.

The trinity of Diet, Exercise – and Sleep

We can do without food and exercise for a brief period, but after one night of less than 6 hours and consequences on your health. Below is a book I recommend on sleep that is very revealing on many fronts. Author, Matthew Walker, Ph.D. “explains how sleep can improve learning, mood, and energy level, regulate hormones, prevent cancer, Alzheimer’s and diabetes; slow the effects of aging, increase longevity; enhance the education and lifespan of our children; and boost our efficiency \, success and productivity. There isn’t an organ in your body not affected by sleep. During my young to middle age years many of us took pride in “only requiring 4-6 hours of sleep”; this couldn’t be more detrimental to your health. If you’re not getting in eight hours of sleep you can increase your chance for heart disease or stroke by 200%! These and other health risks due to lack of sleep I hadn’t paid attention to until now: kind hits you between the eyes.

Read chapter eight “Cancer, Heart Attacks, and a Shorter Life” to give you a good idea of the importance of sleep for all of us for health, performance, dementia, and more. A wake-up call of a book  –  and fascinating.