11/27/05 RUN TO THE FARSIDE 5K/10K

Turned out to be a cool but clear day for this annual event. I was involved a bit with the setup that morning from 4AM-the starting time at 8:30am. It's amazing how the many challenges organizers face behind the scenes that the runners never see!
Richy Boulet was the winner by quite a bit with a 31:57 on the still temporary course (Next year we will probably have the original course back).
I saw a number of our group just past the 6M / 5.5M mark where I was working the split for two-way run traffic.

SHARI TRACY not only had a PR on the recent TCRS 5K at Redwood HS, but a 20" PR on a not-so-fast course on this 10K for 4th in her age group at 43:12.

JOHN LUNDY was 7th in masters with a 37:44; BRIAN MCCURDY ran 43:29;
then KEVIN PORTER had something of a overloaded weekend with the Tamalpa IVC Turkey Trot, Friday Ocean Beach Run, Saturday's Quad Dipsea (where he had negative splits), Far Side in 59:24 though it took like 4' to cross the line. This was followed by a bike ride with Linda on Monday!
EVE KUHLMAN was 10th in 50+ with a 54:37
MIKE DZIEDZIC in 53:33, SARA THOMAS in ? ( I forgot),KATIE MARTIN , 5th in 60+ with a 57:33; and SUSAN GARNETT 61:46; and our 70+ 2nd place winner, SAM HIRABAYSHI in 53:31...
I may have missed some, though I saw most of you out on the course. Results are on the RhodyCo.com website.  ¶ 8:53 AM

  . Dec 11, 2005, (32nd) CHRISTMAS RELAYS, 32nd Annual. 9:00 AM-—ARE YOU READY???

This message from Frank Ruona on this enjoyable relay. Note, that the club pays a portion of the entry fee if you have a USATF card and are a Club member-and that you pre-register!
This relay provides a chance to enjoy good club spirit, a modest distance to run (4.5M), and to extend the social from the night before...

Let me know if you want to run! The start and finish is at the Sunset Parking lot, Lake Merced, San Francisco. The course is a rolling loop on the bike path. If you are interested in running the Relays for a Tamalpa Team, please e-mail me or call me. The Christmas Relays are made up of 4 person teams with each person running one 4.5 mile leg. Each 4 person team runs a total of 18 miles. The Relays start at 9:00 AM. The Club will pay $8.50 toward your entry fee and you will be responsible for the other $8.50. If you want a long sleeve tee shirt your cost will be $13.50. This year the Christmas Relays are part of the Pacific Association Road Racing Grand Prix Series. The Relays count as a double point scoring race on the Grand Prix Series for teams only. Since the race is a Grand Prix Race and we want to have as many scoring teams as possible, one other requirement for the Club to pay for 50% of your entry fee, is that each individual have a current USATF Card. If you have a 2005 USATF Card you are eligible. If you do not have a 2005 USATF Card, you can obtain a 2006 USATF Card which will make you eligible for the 2005 Christmas Relays and all USATF Races (Road, Cross Country and Ultra Races) in the year 2006. If you need a 2006 USATF card contact Frank Ruona & I can issue you a 2006 Card upon the receipt of $20.00. If you do not have a card at this time, be prepared to get a card from me on race day.

Once we have organized the teams, it will be the responsibility of the individual team members to decide who will run which of the 4 legs of the relay. Certain individuals have advised me that they would prefer to run the first or second legs of the relay because they have time commitments to be somewhere later in the day. Please cooperate with these individuals and allow them to run early legs in the race.

For those Tamalpans who want to car pool to the race, we will be meeting in front of the Brew Pub at Larkspur Landing at 7:30 AM on Sunday, 12/11/05. If you drive directly to the start of the race, we will gather at the Lake Merced Parking Lot where Sunset Boulevard meets Lake Merced Drive. Try to be there by 8:30 AM so that we can organize the individual teams.

If anyone has any questions, please feel free to contact me by phone-(415) 898-9340 or by e-mail-fdruona@msn.com. I NEED TO REGISTER THE TEAMS BY 12/3/05, SO LET ME KNOW IF YOU WANT TO RUN AS SOON AS POSSIBLE!

www.westvalleytc.org  ¶ 4:57 PM

  COMING UP big Weekend Social and Race:
TAMALPA CHRISTMAS PARTY 12/10/05-Saturday
Night.
This is Greg Nacco's note with the information on our event social of the year! I hope you all make it to this event where we have fun, food, drink, dancing, ackowledge our Club volunteers, racers and Hall of Fame inductees.

$20.00 per person. Call Greg Nacco @ 415/ 710-1424 or e-mail him @ greg.nacco@goldenbeartravel.com or tamrnnr@earthlink.net for reservations.

Make checks payable to The Tamalpa Runners, Inc. and send them to P.O.Box 4132, San Rafael, CA 94913.

Ok gang, Here’s where I need volunteers to handle stuff: Please e-mail me if you are able to do anything below. Please do not feel obligated to do anything…all of this will get done and more…I’m just sharing the opportunity… either way, come to the party and have a blast! 1 Door (half-hour shifts of two people starting at 5:30 and going until around 9ish

3 set up (several folks – let me know when you want in to do it? – tables, chairs, decorations, plates, cups, etc.)

4 Beer & Wine – Greg

5 Cups – Frank (from storage locker)

6 Caesar Salad – Florencia & Co.

7 Two turkey - ? & ?

8 Two Roast Beef - ? & ?

9 Two/three Salmon – Greg, Bruce, Jed, Geoff & Charlie

10 Six Veggie lasagna - ????

11 Appetizers – many – Julie, Charlie & ?????????

12 Clean up – (during and after midnight till about 1:30ish…Greg & ????????????????????????????????)

So, let me know what you are willing to work on and for how much or how long? Once everyone responds, I’ll put a spreadsheet together and we’ll figure out any adjustments. Remember to keep all receipts and give them to me for reimbursement. I really appreciate it! Thanks for all the effort for all the years!!!

Below is what is roughly going into the next couple of Gazette’s…if you know Eric Mohr’s contact info, please send it to me or forward to him about the slide show.

Tamalpa Christmas Party

December 10, 2005

Mill Valley Outdoor Art Club

$20. at the door or write an $18 check made out to “Tamalpa Runners” and send it to:

Greg Nacco

102 Hivista Road

Sausalito, CA 94949

5:30pm – Wine Tasting, Beer & Appetizers

5:45pm – Eric’s Slide Show

6:18PM – Tequila in the Ladies Room

6:30pm – Dinner

7:45pm – TCRS Champions & Hall of Fame Awards

8:15pm – Dessert, coffee & Tim’s Year in Tamalpa video

8:55pm – 2nd showing of Eric’s slide show

9:15pm – The Finish Line Band & Special Guests

The club will provide wine tasting, beer, yummy appetizers, Caesar Salad, Roast Beef, Turkey, Salmon and Veggie Lasagna.

For the Tamalpa chefs out there, you are invited to make your very favorite decadent dessert!

As has been the tradition…we will have a bin for the Marin Food Bank…please consider bringing a can or two or 50 of food for those who are less fortunate. (3 years ago, we set a record of food donated…let’s get a new Personal Best!).

For volunteering and/or questions, please contact Greg Nacco @ 415-710-1424 or tamrnnr@earthlink.net  ¶ 4:53 PM

  Monday, 11/28/05: CHANGE in Tempo workout for 9:15AM group.

I won't be able to make the TEMPO workout tomorrow TUESDAY, 11/29/05 at CHINA CAMP: I have to go in for work at Arch Rival to make up a day from last week and do inventory...It looks like it will be raining hard tomorrow anyway.
If you're planning your workout anyway in the rain I suggest either a trail run with pickups on the flat, or do a Tempo run in your area: 2M warmup and then 20-30 minutes tops very steady tempo. Then call it a day, get out of the wet clothes and stretch out well.
RACES
.... more to come on some of the recent races, though Barry Spitz's column, the IJ, and the TamalpaRunners.org website have reports also; I usually focus on our workout group members and training information.
...Future race: XMAS RELAYS on Dec. 11th. We need to form teams of 4 members, each running 4.4M around Lake Merced. Club will pay half the entry fee...  ¶ 12:57 PM

  11/27/05, Sunday RUN TO THE FAR SIDE XXI
Starts at 8:30AM 5K & 10K
Features the Gary Larson designed LS shirt

If you haven't been to Golden Gate Park lately you'll see massive changes underway by the Concourse area: the California Academy of Sciences has been removed and a new building construction is in progress. What an undertaking!

Your bib number will serve as a pass to the temporary site of the Academy at 875 Howard Street near the Moscone Center in downtown San Francisco. Proceeds will benefit the Academy.

RHODYCO Productions has had to come up with a modified course due to construction, but will take place near the Academy - on MLK Drive near 9th Ave entrance to the Park. The course will include part of the Panhandle as last year.
The 5K will finish behind the Academy site on East Middle Drive.
The 10K will finish on MLK next to the large baseball field playing area.
(I'll be involved with the Start logistics and delineating the 10K finish on race day with RhodyCo crew).

- Count on allowing extra time for parking and getting to the race start. Go to www.calacademy.org for course maps, parking and other info.

- KRON 4's Doug McConnell will be the Grand Marshal of the Costume Judging for the 5K Fars Side Themed Costume Contest. Top 10 place costume winners receive prize money and FarSide books and other memorabilia signed by Gary Larson. Initial judging will take place in front of the starting line from 8-8:20am; semi-final judging at the 5K finish line; Final judging at Main Stage at 10AM.

- Both courses should be fairly fast, it's a bit of congestion at the Start when you have thousands participating: so line up according to proper pace.  ¶ 10:34 PM

  11/19/05 ARCH RIVAL - What's New?
Fall, Winter gear; jackets, wool next to skin shirts, tote bags, trail shoes.
- DENALI JACKET ($165) The most popular jacket in the U.S. by North Face. Also,
DENALI VEST ($120)
Both feature Polartec, reinforced shoulders and laterals with vest chest pocket; supplex abrasion resistance fabric and water repellent.

- HORNY TOAD cozy LS top and Pants

- "Skin 200" ICEBREAKER men and women's LS shirts. (I use this one for cycling: it keeps me warm, but breathes well - and doesn't pick up odor)
- Also been using the SMARTWOOL lightweight half zip LS shirt. Works very well without overheating.

- Reflective vests, safety lights
I'm still amazed that at least twice per week as I commute home by bicycle that I come across cyclists and runners dressed in dark clothing, without reflective vests or flashlights for protection and visibility..
So if you do run in the dark, take the proper precautions!

- By MERREL: PRIMO SLIDE for men and women. We have blue, green and black suede and a brown smooth leather upper for damp weather and a different look. All have a fuzzy interior lining for warmth.

- We have a variety of MESSENGER BAGS and TIMBUKTU Totes. Also YOGA MATS, exercise balls in small(blue), medium(purple) and large (silver) to better work your core.
Yoga apparel by PRANA, NIKE, MOVING COMFORT, HIND and other lines.  ¶ 10:14 PM

  11/18/05 TRAINING/RACING TIP
Many novice and even experienced runners tend to race incorrectly, i.e. go out too quickly for the first mile - or more of the race.
The excitement of being in a race situation and your heightened level of anxiety or "being up" for the event can mask your effort level of a fast start.
"It felt so good and effortless in my first mile or first half of the race," is what I often hear. But the usual result is a substantial slowing down over the latter third of the distance yielding an overall slower time than they're capable of running.
This weekend's 5K at Redwood High School (9am)provides an opportunity for you to practice how to race.
We've practiced at the track over a variety of distances to estimate our "3 mile race pace." Completing 6X800, 5X1000, 4X1200 on the track gives you the practice by breaking up the 5K distance into a variety of portions with a measured rest.

SOLUTION
First, make sure you complete a good warmup: there's not time for a warmup phase during the shorter 5K race distance if you want to achieve your best time. Steady 1.5M run and a series of 100 meter strideouts just prior to the start will help you step out immediately to your race pace.
Race day go out at a "controlled tempo" or "comfortably stressed" pace - not racing for the first 1/3 to 1/2 the race distance. Let the field spread out and give time for you settle into a rythmn: there's plenty of time to "move out." Even if you think you've gone out too slowly, you'll find you're you're probably on pace, or still too fast.

Even if you think you went out too slowly there's plenty of time to run that negative split (run the second half faster that the first half) when you begin your gradual surge over the second half of the race distance.
Your goal is to extend that redline pickup so you couldn't sprint at the end- yielding your best time for the 3.1 miles.

Experiment at these low-key type of races with running negative splits. I favor the 5K because it's short enough so that recovery is complete after about a week and the 3.1M represents a test of fitness: maxing out of your aerobic ability, a peaking of the aerobic and anaerobic components. The third mile still demands you have the endurance component in place to avoid fading before the finish line. The distance is short engough to demand speed and teach you how to "run on the edge."
Master your peak effort output over a 3.1 miles and I'll guarantee you a PR on your 10K as well!
Good luck,
Kees  ¶ 10:27 PM

  ROAD BIKE RIDES - on Mondays
A few of us have been meeting about 8:30am on Mondays to cycle from Fairfax with distances ranging 25-40 miles depending on our timetable.
We do these to keep our cycling base for tri's and as a change from heavy running mileage on the weekends.

I will post our next ride even up to as late as Sunday night to let you know if it's on.
Things may be a bit interrupted during, bad weather, the Holiday Season, e.g. I won't be able to go next Monday, but the group might do so if it's on. ...more to come.  ¶ 8:39 PM

  11/13/05 CLARKSBURG 30K (also 20M/HalfMar/5K)
Weather was actually a bit warm for this year's race,but the lack of winds helped performances. It was a good day for the few who did make the trip to Clarksburg.

Miguel Nuci and Chris Lundy took top honors for men and women respectively with 1:39:43 and 1:54:06 with Lundy placing 19th overall.
Our own HEIDI SWAN placed a strong 3rd woman and 32nd overall with a 2:03:21 to take the 50+ div.
HAZEL WOOD supported the 50+ team with a 4th in her age group in 2:34:53.
ANN HARDHAM took 3rd in the 60+ in 3:15:22.
SAM HIRABAYSHI and PHIL PHYTHIAN are finding that the 70+ category is becoming tougher in races this year. SAM was 2nd (75-79)in 2:53:24 while PHIL was 4th in 70+ with a 3:22:19. Turns out the old ultra runner standout, GARD LEIGHTON, of Napa was 1st in 75+ 2:45:43. Gard has done WS 100, established a number of excellent times in ultras and marathons. In spite of some physical setbacks over past years, he's come back to perform well again.
PAUL REESE MEMORIAL 20 MILER
It was good to see that the committee had honored PAUL REESE, the first Pepsi 20 race director back in 1966 by including the 20 miler this year - and the half marathon. (see www.theschedule.com for more info).
It's interesting that there are virtually no 20 mile races on the Calendar; you'd think that with so many training for the marathons that there would be more available.  ¶ 6:29 PM

  MEET ARLENE BLUM set for 11/20/05 at 3PM
Slide Show and talk by one of America's most accomplished women

...from Bill Joost, encouraging you to come to this slide show and talk by one of the most talented women in the country who has accomplished so much
(Please RSVP to Bill at joost4@aol.com or 415/925-0755 eves):

Just a reminder that Arlene Blum's talk/slide show remains scheduled for THIS SUNDAY, 11/20/05 @ 3 PM @ THE BACICH SCHOOL COMMUNITY CENTER, 699 Sir Francis Drake Blvd., Kentfield.
There is $5 donation for this event. I hope you will be able to attend and will encourage your friends, family, etc. to join you. Arlene is an INTERESTING woman who has led a UNIQUE, FASCINATING life. And her slides are breathtaking. Just a few notes on her background:
-Organized 1st all women's ascent of Annapurna
- 1st all women's team up Mt. McKinley
-1st woman to traverse the Great Himalaya Range from Nepal to India
- Holds doctorate in biophysical chemistry and taught at Stanford, UCB, Wellesley
- Was awarded the Gold Medal from Society of Women Geographers (only 8 women have received this award)
- Author of "Annapurna, A Woman's Place"
- just released "Breaking Trail , A Climbing Life"
There will be, refreshments, a book signing also. Should be quite an experience with spectacular photography.  ¶ 6:12 PM

  THURSDAY, NOV. 24th 2005
TAMALPA TURKEY TROT - 3 Races!
(Mark it on your Calendar)

Where? IVC campus, Novato
When? 8:30am - K-5th Grade - 1.0M
9AM - 6-th-8th Grade - 1.5M
9:30AM High School & Adults - 2.8M

Great for the family as there are races and distances appropriate for each age.
Jason Jacobson will need help before , during and after the event, so if you would like to help out call him at 415/246-1390 or email him at jjaco @qar.com.
These will be XC courses - great dirt runs
You can also check on our club site:
www.TamalpaRunners.org  ¶ 3:52 PM

  Sunday, Nov. 20th TAMALPA 5K , 9am

Where: Redwood High School, Corte Madera

I urge runners in our workout groups to run this flat, fast 5K to obtain racing experience in a low-key atmosphere provided by our Tamalpa Running Club.
Some of you need to get in that baseline 5K for your speedwork guidelines. it can also serve as a nice tune-up for Run To The Farside 10K.
This race will work nicely for those on a tight timeline - held right here in Marin.
Learn to race the 5K correctly and I'll guarantee you a PR on other races!  ¶ 10:36 AM

  Saturday, NOV. 12, 2005. 7AM For 8 Miles
MT. RAILROAD GRADE RUN ("Tamalp d'Huez")

- Meet in front of Pacific Sun office on Corte Madera Av, downtown Mill Valley (across from Police/Fire station).
- Have small duffel bag with change of shirt, jacket: you never know what the weather will be).
- Please RSVP if you are taking ride back down off the Mountain: I need a head count for the van transport. ($5 cost for ride). Email me at kees@theschedule.com or call Arch Rival 461-6588; or call Friday night 472-7917 up to 9pm.
- Some folks may want to run more and make their way down via the trails.
- The course is about 1M warmup, then 7M steady 5-7% grade on firm fireroad to the top.
- Should be able to do it in about 1:40 or better so I can still drive down and get to work by 10am. Free breakfast if you break an hour for Open; Open women < 66'; master women <70'; master men <65'
- This workout builds fitness and because it's an uphill course, low chance for injury.
- Be ready for most any weather!  ¶ 9:30 PM

  Tuesday.11/08/05 FORD HAWAII IRONMAN WORLD CHAMPIONSHIPS to be shown on NBC on
Saturday, November 12 at 4:30pm (EST) following Norte Dame Game. Mark it on your calendar!  ¶ 10:40 PM

  11/06/05 USA SERIES HALF MARATHON, SF
People:
KEVIN PORTER hit a PR on this not-so-fast course dropping his time of 2:11 from last year to 1:55:14 this year! That's improvement

SARA THOMAS, while preparing for her marathon, ran a 1:58:30 in the same race.  ¶ 10:01 PM

  11/06/05. TREASURE ISLAND TRIATHLON
Olympic Course (1kS-40kB-10kR):
LINDA LINDSAY had a good one after not doing what she wanted to do in the Xterra final in Maui last month:
2nd in 40-44 with a 2:42:59!

BILL DONNELLY, 7th in 55-59 with a 2:52:51
and NORM CIAMPI 2nd in the 65-69 div with a 3:04:31.
I know there were more from our group, but could not find the results...  ¶ 4:19 PM

  11/07/05. BUD GREENSPAN Film Tonight!!
on the ATHENS OLYMPICS 2004: Stories of Olympic Glory on SHOWTIME channel from what I believe is 5pm-6:35pm

Don't miss any Bud Greenspan films - they are terrific!
If someone would tape it for me that would be appreciated. I'll be happy to pay for the tape and time.

He's the official Olympic chronicler and does the best job of selecting individual stories from each Olympic Games: very compelling and moving. He chronicles six very different athletes and their stories we all missed. You can read the details of the six he profiles by going to Hollywoodreporter.com/reviews.
Enjoy the show - it is well worth it!  ¶ 2:41 PM

  11/06/05 NEW YORK CITY MARATHON
I only saw the last mile of the marathon on VHS (we had a mix-up recording it), but it sure was exciting: what a battle by the two leaders! (Anyone who has taped it, please let me know I'd like to see both the men and women's races).

Apparently the top 3 guys battled it out with surges such as by Ramaala at mile 17 when he threw in a 4:22 mile. Simply amazing!

The U.S. placed people in 3rd Meb Keflexghi (2:09:56), 5th Abdihakim Abiraham (2:11:24), 17th Peter Gilmore (2:16:39), 23rd Steve Moreno (2:22:36) and this is not the fastest course.

From our group: I haven't talked to them yet but,
MELISSA LEWIS finished a bit short of where she wanted to witha 3:51:21 while
ELMO SHROPSHIRE did a 4:17:46. I don't know if that qualified him for Boston or not.
Note that JALABERT , the pro cyclist who did so well for France in the Tour De France also showed his talent by running NYC Marathon in 2:59..
Learned from my son, Andre, that Elmo's trademark song, "Grandma Got Run Over By a Reindeer" was in the movie Jarheads!  ¶ 10:30 PM

  11/06/05. NYC MARATHON on TV!
Check out the tape delayed coverage at 11AM on NBC  ¶ 8:17 AM

  11/05/05 Saturday DR. ELMO SHROPSHIRE
on "Fox and Friends" on Fox News Network today at 6:38am PST (Sorry, I received this info from Bob Cullinan on Friday, but I was home late and didn't check email). He talked about his run and music.

But, also look for picture of Elmo, and a blurp on his entry in the NYMarathon, in the Saturday New York Times.

Thanks for info Bob!  ¶ 8:12 AM

  11/2/05 NEW AT ARCH RIVAL, Bon Air
Our lively apparel buyer, CARY ADRIATICO, has brought in several lines of Fall and Winter gear. Just this week:
- From BROOKS - some of their most attractive women's training wear:

"Element" Jacket that's water and windproof, yet breathable - and lightweight in attractive blue, red or green.

- Also has matching pants with calf length zipper

- NIKE fleece
- HORNY TOAD fleece full zip top and pants.

INFUZION gloves and Mt. Hardware Power Stretch Gloves

- We still have a few "Skin 200" Icebreaker long sleeve, but not heavy Merino wool shirts.

- Keep in mind Tim Amyx's DVD on Russ Kiernan's Dipsea Training secrets. ($25)  ¶ 9:23 PM

  NYC MARATHON coming up 11/06/05
Lorna Kiplagat runs for more than the win.

Look for LORNA KIPLAGAT to be in contention because she's pointed to this event bypassing several major events to be prepared for a major victory.
You see, Lorna runs for prize money to also support her high altitude training camp and educational program in Iten, Kenya for Kenyan girls who show potential for running.
The $130,000 1st place prize money will go a long way to help support Kenyan women who receive no support otherwise but are expected to marry and raise children.
Check out the denverpost.com/sports/ci_ site for more on this runner who gives so much for the next generation.

Keep your eyes on PAUL TERGAT, the world record holder for the marathon and former 5 time World Cross Country champion.  ¶ 10:44 PM

  10/29/05 JOHNNY LAWSON TAMALPA CHALLENGE 4.2M held at Miwok Meadows in China Camp area.
Turned out to be a perfect day for the 9AM women's race, 10AM Masters Men's and 11AM Open race.
You can find RESULTS on www.TamalpaRunners.org site or
www.pausatf.org site
It was good to see such a solid turnout for some fun XC running. One notable performance was BILL BUSHNELL'S 2nd place in Master Men's heat.  ¶ 10:39 PM

  from Kees: NYC MArathon, workouts 11/06/05 NEW YORK CITY MARATHON

We wish MELISSA LEWIS and DR. ELMO good weather and an enjoyable marathon
this weekend! I spoke with Elmo this evening and things are looking good for
the marathon. I'm sure there are others who are also participating: sorry, I
didn't hear you were going, but good luck in any case.
Any one know which station will be televising NYC Marathon? Let me know by
contacting me at Arch Rival or kees@theschedule.com

11/08/05 Tuesday. 6:30AM TEMPO workout from YMCA (6.5, 7.5 or 10M courses)

9AM Group from Ross Common: LONGER HILL REPEATS in Phoenix Lake area.

Group should meet at Ross Common, do the warmup run to base of SHAVER GRADE.
Do 4 sets of 3 minutes at 5K race pace effort up the hill; jog 1 minute easy
back down. If you get to Five Corners in fewer sets just continue left up
Shaver extension.
Then take Yolanda Trail back to Phoenix parking lot; do a tempo pickup from
there , past the tennis courts to top of rise on the grade; jog recovery
back to the parking lot.
I'm encouraging the group to get going with the hill repeats every other
week for the leg strength training. That, alternated with Tempo workouts
will lay a nice foundation for distance races and eventually our additional
short hill repeats beginning in mid-January.>Kees Tuinzing,Arch Rival 415/461-6588  ¶ 10:31 PM