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

Hi Folks,

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 had a remarkable impact on the adults and the youth, in 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 interaction that would not take place if families returned to their rooms…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.

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.


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