Week of 2//26/18: Workouts, Saturday Hill Repeats are on, Sunday is Napa Marathon,

Hi Folks,

Updated 3/2/18: Saturday Hill Repeats. Well, it is on though we may have on and off rain….May be a bit wet, but people seem to be up for it. I will use limited equipment such as Dual Grip Balls for the exercise stations which won’t be affected by the rain. LMK if joining in: so far is Alyce, Peter, Tom, Elizabeth, Judi, Kevin,

Winter Olympics: Watching the amazing Bjoergen of Norway, the winner of fifteen medals in Cross Country Skiing, was so impressive in the 30K (18.6M) when I looked at her splits. She hit the 13.1M (21K) in 57 + minutes, which included some three to four hills per lap. She completed the 30K in about 1:22 and well ahead of a talented field. Amazing! Jessie Diggins could not have pushed any harder then she did over the last mile and finish of the Team XC Ski where she won a Gold medal.

Another perfect day for Hill Repeats by/under the GG Bridge with our talented group of runners. They got in a Bakers Dozen of Hill Repeats . What a setting for this workout – and got it in before the wet weather arrives.

..more to come

2/27/18 TUESDAY, 8:45 am. HILL REPEATS by GG Bridge starting from Ft. Baker area,meet at Discovery Museum parking lot.We’ll be getting a mix of hill distances; beginning to include some longer reps to prepare for Hogsback.

2/28/18 WEDNESDAY 8:15 am. MADISON AV GYM workout with Kees at Warren’s.

3/1/18 THURSDAY …TRACK workout. Will be on your own since we cannot use the the Tam HS track during school hours. The workout:  “1000 meter repeats after warm-up run, 4 x 40 meter pick-ups, 2 x 100 (100) and 2 x 400 (on 2:30/3′):

4 x 1000 (200). Run first 2 x 1000 at current 5K pace; the last 2 x 1000 at 5K GP.

3/3/18 SATURDAY, 7:45 am Start for HILL REPEATS/Cross Training at Seminary College. Park along Seminary Drive, then do solid warm-up run about 7:15 and be ready at 7:45 am for start. Members of the group want the workout even with light rain: we’ll keep it moving.

So far: Alyce, Peter, Tom, Elizabeth,

3/4/18. SUNDAY is NAPA Marathon…I will be going up and cheer on John Lundy, Brad OBrien, and Verity- tradition. Also get Sandy on the bike for a ride over the Silverado Trail.


Week of 2/19/18: Workouts, last Track session, Saturday HR

Hi Folks,

updated 2/22 /18: Saturday Hill Repeats are on; let me know if you join in.

This Thursday is last TRACK workout at Tam HS: we’ve been kicked out from using the track facility by the school. I think the sessions will pick up again when the COM track complex is completed in the Spring – sometime.

This week be ready for cold weather training.

More updates later today regarding training as you gear up for Dipsea  and for any other tough trail races in late Spring. January – March is for building mileage base, having a solid two-hour or 12-15 mile long run to provide the endurance for racing the 1:20-1:45 time period for most average Dipsea runners. Strength training even 1-2 times per week with just a few exercises will enable you to surpass your normal effort. The athlete with a superior strength base with two athletes of similar aerobic capacity, will come out ahead.

We are also working on “the weight training of running” with Saturday Hill Repeats and Cross Training followed by tire pulls and “loaded carries” to build power fitness. No less important for achieving your best form body mobility in the ankles, hips, hip flexors and shoulders must there in order to have your strength and fitness gains shine through for a best time.(more important than stretching).  Loss of mobility makes you prone to nagging injuries such as plantar fasciitis, tendonitis, tight quad and hamstring  problems plus hip flexor issues.(see Kelly Starrett’s books: “Ready To Run” and “Becoming a Supple Leopard” for how to deal with and prevent injuries.. You can easily do a few exercises at home, e.g., Bulgarian Squats – a unilateral exercise to strengthen the quads and posterior side to develop that strong hip extension for hill work. Step-ups onto a 18-24″ box or bench one leg at a time. Once you can do 10 reps on each leg, hold a weight(s) in your hands for two sets of five reps ( 2×5) on each leg. The emphasis will be on increasing leg strength and coming away feeling stronger and energized: the muscle endurance and fitness are done by running hills. ….more to come

> Watching an interview on NBC with the Norwegians the other day and one brief line caught my attention regarding how they develop their youth. One of their athletes mentioned that they don’t do scoring or push competition until after age thirteen! What a good and novel idea to have your youth work on a solid foundation and to enjoy their sports

Jane Baldwin’s traumatized foot sustained during an ultra race in Alaska. Ouch! I don’t how she could continue while pushing such awful pain. She earned the “no pain, no gain” award that day. This will require a long recovery time. Hang in there, Jane!

Mike Fanelli ante Beckett with two other over 60 teammates win their division at a relay road race in Petaluma area. Congrats guys!

2/21/18 WEDNESDAY 8:15 am Start for MADISON AVE GYM Workout with Kees at Warren’s.

2/22/18 THURSDAY 8:15 am warm-up; 8:30 am Start for TRACK at Tam HS. (Traffic should be light because schools are out.): The usual warm-up prior to the 8:30 start. We’ll be doing a “ 1000 Meter Ladder” today. After the drills, 4 x 40 meters, 2 x 100 (100):

200 (200), 400 (on 3′), 600 (200), 800 ( on 5′ / 5:30), 1000 (200), 600 (200), 400 (3′), 2 x 200 (200)

2/24/18 SATURDAY 7:45 am start for SATURDAY HILL REPEATS/Cross Training….If you are joining in email me: coachkeest@yahoo.com or text to 415-595-1307 so we have a head count. Held at Seminary College of Seminary Drive.. We are ramping it up a notch in muscle endurance and power that will be required for Dipsea.

So far:  Jeanie, Alyce, Carrie ,  Lee, Maggie, ( I think Gayle), Elizabeth, Tom, Peter, Alyce, Dawn,

Week of 2/13/18: Workouts, Saturday Hill Repeats, Tips

Hi Folks,

updated 2/14/18: Happy Valentine’s Day!

Looks like a clear week ahead for getting in those runs and rides; though we need rain desperately. Scary stuff; I think we should be assuming drought and implement water saving practices.

Let me know if you are planning on joining in on the Thursday track ( at Tam HS) and/or Saturday Hill Repeats/Cross Training (at Seminary College) this week, so I have a head count. President’s holidays and school is out, so some of you may out of town.

Olympic speed skating: That old and true saying, ” If you ain’t Dutch, you ain’t much”…Holland’s men and women have dominated the world of speed skating. It’s understandable.

2/14/18: WEDNESDAY 8:15 am MADISON AVE GYM workout with Kees at Warren’s for “The Valentine Workout”.

2/15/18: THURSDAY 8:30 am TRACK at Tam HS. ( come earlier to warm-up if you can). After the 1.5M run, Drills, 4 x 40 meters: Two Rounds:

(2 x 200 (200), 3 x 600 (200) at 5K pace)

1/17/18 SATURDAY 7:45 am. start for HILL REPEATS/Cross Training at Seminary College. Park along Seminary Drive and do warm-up run prior to the 7:45 start for the workout. LMK if you are attending:

So far: Elizabeth K, Tom O, Alyce E, Peter E, Shirley D, TJ, Carrie B, Lee M, Grayson,