12/23/05 Last minute shopping ideas!

I'll be at Arch Rival through about 4pm Xmas Eve so come on by to say hi and ask for ideas on gifts you may need that are to be of a practical nature.
-The wool apparel is doing very well; it's something I use when cycling to work. Handles moisture well and doesn't have the odor as some of the synthetics.

- Nifty inexpensive windproof/waterproof yellow rain jacket ($32) that I tested in that storm Sunday biking in: it worked!

- Refelective vests, flash lights for early morning/night running

- More Under Armour gear for all seasons, tights, compression shorts and more.

GIFT IDEA:
In addition to Hazel Wood's "Chi Running" lessons and Jeanne's MOMentum training for new moms, consider a gift of 3 months with my TH 9:30am group at the track for someone you'd like to see take the next step and enjoy a group workout.

I will be visiting daughter in Montana from 25th -28th; then back for:

THURSDAY, 29th TRACK 7am and 9:30am
(that has been shifted slightly for the 9am group to allow for more warmup as people have to drop off kids between 9-9:15)...

Big Workout: geared a bit for those doing the SF Half Marathon, Jed Smith 50K and Napa Marathon.
4-5 X MILE (400)
I will have other workout for those needing just the regular track session.

Enjoy the time with family and friends and I'll catch you towards the end of the month....
Come by the shop , bring a latte and you may get some of Sandy's special fudge..  ¶ 9:28 AM

  TEMPO WORKOUTS for TUE, 12/20/05
and TRACK WORKOUTS for TH 12/22/05

6:30am group: YMCA.
I will show slightly extended course (1.2M more) to "A" group-to be used for those training for the half or full marathon.

9:00am group: ROSS COMMON
Do warmup run to base of Mt. Baldy and do 3X3' uphill/1' downhill recovery between each rep.
Return to Phoenix parking lot/wooden bridge at base of hill and do 3 repeats up to the dam; jog downhill to bottom between each rep.

At conclusion: do tempo from Phoenix parking lot to top of rise on road past the tennis courts. Then continue with recovery run back to Ross Common. Do your stretching afterwards!

Hope to see more of you participate and help each other with this workout: it's such a fitness builder routine. Alternate the Long Hill Repeats with Tempo Tuesdays and you lay a strong foundation for road racing and trail runs.
Develop the strong uphill legs and you'll see PR's on your road race endeavors.

Hill work builds stronger legs which translates to fewer injuries. Hill work builds terrific fitness too.

TRAINING TIP:
Remember Dec, Jan, Feb are the months for solid mileage training (endurance), Tempo (half mar. to marathon pace training (MP)), Rest (adaptation/recovery time).

CIRCUIT WEIGHT TRAINING (CWT)
We will supplement our program in January with core trainig, circuit weight training in later January at COM in conjunction with April's class. More to come on this.

HILL REPEATS
We will also begin our Hill Repeats after the first week in January. I will be starting our sessions at McGinnis Park and mix it up with repeats over two courses at China Camp....more to come.
Meanwhile keep relaxed steady mileage going: it will pay off in March.

TRACK session for 9:15am group: we are moving it to start at 9:30AM!
Because a good number of you have a kids to drop off at school and the bad traffic delays our usual start time; I'm moving it to a bit later at 9;30am. This will still give us plenty of time to finish by about 10:30 or earlier.
So, those who come earlier let's get the routine established:
- solid 1.5M warmup run
- 6-8 X 20 meter strideouts followed by
6-8 X 40 meter strideouts
to develop leg turnover.
These can also be done after the workout.

Those preparing for the long races are going to be adding 1200 or mile at 10K race pace at the conclusion of the track session. Your goal is to total about 6M of training including the warmup, workout and extra long intervals.

Remember to check this blog for workouts in the future.
Kees  ¶ 10:43 PM

  Three GIFT IDEAS from our group, to our group.

Thought I'd plant the seed for Xmas gifts that are geared to helping family or friends you have get started on their exercise program and Tim Amyx DVD's.

JEANIE SAWAYA, who has 10 years experience as a Certified Personal Trainer, just "started MOMentum to help busy moms more easily carve out time to take care of themselves and their bodies."

Jeanie will provide in-home training session for 1-4 moms and she'll bring the exercise equipment, and provide the motivation.
Check at www.MomFit.net or cal 415/302-9859.

B. "STRIDE BY STRIDE", by HAZEL WOOD
and the CHI RUNNING system for a proper introduction to running technique, posture, uphill/downhill running, form drills, breathing and more.
I've known Hazel for many years and have found it valuable for folks who are planning on getting started with a running program to take her 4-lesson program prior to joining in on our TuTh workouts. Her introductory sessions will get you "started on the right foot" sort to speak. Then you know what to work on during the group workouts on the track, road and trails.
Contact Hazel: www.stridebystride.com or, 415/342-7093.

TIM AMYX's DVD's on TAMALPA RUNNERS 2005
($25)
Tim has once again done a wonderful job putting together scenes from Tamalpa events: the 2004 Christmas Party, the TCRS Races and Dipsea. He keeps it moving, has great music soundtracks for the while showing the races and just about everyone in the club has their moment on film.
I'll have him drop some DVD's by Arch Rival during next week. They'll make a great gift for Club members -and potential Club members.  ¶ 11:13 PM

  12/13/05. New venue and date for CALI-MAN TRIATHLON: San Jose, June 11th, 2005

Remember I reported on the half ironman I did in relay division in Davis? Well,
JAProductions has now moved it to San Jose area where the San Jose Int. Triathlon is held.
Now we have a venue that requires less logistical planning by having the swim-bike-run in one area: no more point to point...more on this later. But you can check www.JAPRODUCTIONS.com!  ¶ 10:02 PM

  12/14/05 Wed> ARCH RIVAL - lots of new items! Christmas ideas, practical apparel, accessories, shoes, stocking stuffers,

I can also help with gift ideas by putting together training outfits guys most likely will use , while Cary and Debbie can help with the women's line.

check out: WOOL apparel by ICE BREAKER, SMARTWOOL and IBEX.

We're in the middle of XMas Season so I'm briefly passing on the new items Cary, our apparel buyer, has brought in along with new shoes:

* Youth BASKETBALL, RUNNING, TENNIS shoes
* NIKE SPHERE LS shirt: very soft to touch, yet very practical with advanced microfiber technology: Dry Fit along with reactionary cool fibers that work to open and increase airlow to the skin. Has mesh vents on the sides and back-more breathability.

* CORDOROUY JACKETS by Prana for men
* PRANA Warmup jacket w/ reflective strips

* UNDER ARMOUR wonderful fleece, shell pants, Cold Gear, short sleeve wicking shirts, LS Polo type shirt (also in short sleeve polo style), compression shorts, headbands, socks to name a few.

* WOOL: Icebreaker's "Skin 200" LS
for men and women.
I use wool for my next-to-skin gear starting with a wool t-shirt, long sleeve SMARTWOOL halfzip with a vest and light softshell Northface jacket to cut the wind when I'm cycling to work.
By biking to work in heat, rain, cold I put the apparel to the test.

* HORNY TOAD women's velour warmup top/bottoms - very cozy (comes with hood)

* LIFE IS GOOD shirts and even PJ's, hats, mugs, dog leashes

* NORTHFACE "Momentum Jacket" which is warm and lightweight
* New SUGOI waterproof cap

* New! Inexpensive WINDPROOF, RAINPROOF, yellow CYCLING SHELL with its own small bag for easy transport and emergency use for only $32!

* New! "SPENDTHRIFT" Vasque WATERPROOF day hiking boots-lightweight.

* Women's lightweight, softshell PRANA Warmup jacket with good reflective strips

* M/W VESTS by Sporthill, Northface.

* $120 SUGOI RESPONSE JACKET: lightweight, waterproof, with MP3 Player holder

* The country's most popular vest and jackets - DENALI by NORTHFACE.

* I broke down and bought my daughter the "hot" OBERLAND VEST with furry collar, REVERSIBLE in tan or black and hasone side with nylon quilt vest and the reverse the fuzzy exterior fur.

* ALPACA wool clothing - amazingly soft!

* WOMEN's VOLLEYBALL shoes by Asics and NIKE.

* YOGA Mats

* Not what to get someone: purchase an ARCH RIVAL GIFT CERTIFICATE, actually a credit card size certificate with no expiration date.

* STOCKING STUFFERS: I suggest items folks will always use:

socks, swim goggles, headbands, gloves for running, Kinesys sunscreen - need to use it year-round, GU packets, fuzzy slippers, soccer balls for the kids, Timex watches, IT band straps and Iliotibial band straps,

Well that gives you the idea. So stop by and see me for a hello. If the kids become restless I have them shoot baskets with crumpled paper from the shoe boxes for mini- Snicker Bars!

- Take time for timeouts when the season is so busy...don't want to become sick!


Hope to see you during the next 2 weeks!
Kees  ¶ 9:11 PM

  12/13/05: PEOPLE, a lesson in pacing.
The New Las Vegas Marathon and Honolulu Marathon.

JOHN LUNDY recently ran the NEW LAS VEGAS MARATHON (12/4/05) on a minimal mileage base (30-40 miles/week). This year's event started on the Strip with all its glitz and glamour-and lights.
John wasn't able to start near the front as he had forgotten to use his color coded wrist band that allows him to go near the front. This gave him more than a conservative start and you would think put him behind. But actually it worked out nicely as he ended up running the last 10K in about 40:10, picking off many people over the last 6M and finishing with a 3:02:12, 101st overall, 89th male and 12th in his age group!
The lesson is that don't worry about being "too slow" at the start in a long distance race:you will make it up - and finish stronger while the others are fading badly!

The event was well-organized with alternating aid stations of water and Gatorade, chip timing and good support.

Meanwhile in the HONOLULU MARATHON we had SARA THOMAS go over while nursing a hamstring injury, but it looks like it held up to the task as she finished with a 3:48:35 for 1378th overall out of about 27,000..DAVE CHAMPAGNE, still working his way back to being in one piece came through feeling good in 4:31:37 for 4688th overall. It's been a long road back for Dave since his accident (fall from the balcony at work), so he was thrilled to feel good on this one.  ¶ 11:28 AM

  Monday, 12/13/05
TEMPO Runs for 12/14/05: CHINA CAMP

6:30am and 9:20am same location just past Buck's Landing for both groups. (that is half mile before China Campground entrance).
I'm trying to get more of you together for these key runs: Sunny, Vicki, Elmo (when he's in town during Dec), Kevin, Eve, Kim B, Linda, David, Lisa, (by the way Lisa Monroe Watts your email is not working), John L, Bushnell, and Brad. With more partners at the various paces, the better the long distance running results.
Weather should be cool but good, so let's get it in.

Remember after the workout: At Sandy's and Kees' house (close by: turn on La Pasada, right on Galerita Way #627), for shakes, tea and some of Sandy's famous fudge.  ¶ 9:01 AM

  THANKSGIVING DAY's
"Run To Feed The Hungry" 5K/10K

This event put on Rich Hana and his Capital Roadrace Management group has grown into an event of thousands raising money for the Sacramento Food Bank.
We used to time this event but now Rich has his own race management and timing company - and are doing it very well.

The race draws a talented field with solid prize money as the carrot.

Our own master runner standout, BILL BUSHNELL, made the trip to Sac to compete in a talented field and placed 23rd overall, 3rd in his age group with a 33:25. Top master was Dan Nelson who ran 31:43 for 11th overall.
Top Master woman was Angela Mathews in 40:44.

The runners who wanted a finish time were required to pre-register and had a 5 minute start on the rest of the large field who came out to support a noteworthy cause on Thanksgiving morning.

Simon Sawe, training in New Mexico, won it in 29:16 with Rich Bouliet, who had won Run To the Farside, in 30:45. Johanna Bonfiglio took the women's crown in 34:02.

In the accompanying 5K top honors went to Mathhew Johnsrud (22) in 14:56; masters men was won by Jeff Hildebrandt (45) in 15:52.
Top woman was Katie Fontana (27) in 17:29 while Karen Jeffers (42) took top masters in 18:58.
(Go to www.Capitalroadrace.com for full results)  ¶ 9:46 PM

  For 12/11/05 XMAS RELAYS

If you want to be placed on a team please refer to your Tamalpa Gazette for the appropriate age-group captain.
You should call ASAP so we can help put you on a team if you haven't put one together already.  ¶ 11:06 AM

  TUESDAY, 12/06/05 TEMPO and HILL REPEAT GROUPS

6:30AM group; Tempo is at YMCA

For 9AM group WORKOUT on TUE. ROSS COMMON
For 12/06/05
Depending how busy this Holiday Season is becoming for some of you, you might have some new runners meet the group at 9am at Ross Common.
Plan is to keep working on the long HILL REPEATS, for the upcoming XMAS RELAYS, CAL 10 and SF HALF.
Warmup run to Phoenix, then completing 4 sets of 3 min uphills on ELDRIDGE GRADE, followed by a 1 min recovery jog back down the hill.
This should take you to /or past the first fire road-just keep going to left and more uphill. After the last repeat, continue with run up to top of next section; take right downhill on the fireroad. You will end up by Lagunitas. Take it along the lake, through parking lot, down short paved hill then to right towards Eldridge (instead of steep Fish Gulch); you'll come to top of Eldridge and hill repeats; left down Eldridge, when you get to Phoenix do Tempo to top of dam. Then cruise back to Ross Common.

We will build on the repeats up all of Eldridge through Jan and Feb.
If someone is more novice just have them go to first fireroad, then back down; around Phoenix Lake and back to Ross Common.

An aside:
If you have a chance to see BILLY CRYSTAL and can get tickets for at Golden Gate Theatre, go! He does a superb job!  ¶ 10:53 AM

  12/02/05 Update on NAPA MARATHON (3-5-06)

If you're planning to run the NAPA VALLEY MARATHON in 2006 don't wait too long to register. I talked yesterday with race director, David Hill, and he informed me that over 700 entries in already and that the committee will cap it at 2200.
Note that the fee will go up to $100 after the New Year.

This is a good marathon to run whether you're running for the scenery or a good time. With a smaller field you can avoid the crowds, slow start, experience less waiting around before the race and a fairly fast course.
We'll have about six in our group training for it and conduct some special workouts leading up to this scenic marathon. ....more to come.  ¶ 10:26 PM

  12/02/05 WESTERN STATES 100 entrants for 2006 - Results of Lottery

Only a few ultra runners from Marin managed to be lucky enough to have their names drawn on Saturday to participate in the 2006 WS 100:
DIANE FITZPATRICK (was 4th woman in 2004)
RANDAL GILLETTE (paced Peg Johnson in 2005)
GREG NACCO
FRED LIEBES
PHILIP RAMSEY
JONATHAN de ST PAER

I understand that SCOTT JUREK who has won the race 7 times will be not race this year but compete in a famous ultra in the Montblanc region.  ¶ 10:04 PM

  11-19-05 JFK 50 MILER
Hagerstown, Maryland

Two Tamalpans, WIM VAN DAM and JANET BODLE run the oldest and one of the largest ultras in the country. It's run partly on the Appaplachian Trail and roads and boasted 951 finishers in 2005. Temperatures started at about 30 degrees and climbed to a brisk 40 degrees, but the day was clear making for good conditions (this race has been run in some awful weather).

I talked with WIM VAN DAM (42)about this year's race back East and he was pleased to announce that he had knocked off over one hour from the last time he ran it to take 41st overall, 9th/235 in his division with a 7:43:11 (9;14 pace).

Also from Marin and running well, was JANET BODLE (57) who placed 504 overall and 2/22 in her division with a 10:10:46 (12:47 pace).

The top man and woman were:
1. HOWARD NUPPERT(40) of VA in 5:51:28 (7:01 pace)
7th. ANNE LUNDBLAD (39) of NC in 6:29:42 (7:46 pace)
www.jfk50.org for complete results and info.
Congrats to Wim and Janet for placing so high in this renowned 50 miler!  ¶ 9:46 PM