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