2/1/06..Results, and upcoming Kaiser Permanente Half Marathon

I'm a bit behind on my updates due to Sandy's shoulder surgery and rehab (she's home now) -and my father's decline: "Growing old is the pits", as he says. Actually,he said it much stronger than that!

This Sunday, should be clear weather for the Half Marathon which starts near the entrance to Stow Lake in GG Park. There will be 6,000 runners in it by race day!
I will be on my bike, so yell out when you see me: I hope to take some photos of you during the race.
If you're looking to still register for the race - PRE-REGISTER! It will save you time on Sunday morning: you will simply have to pick up your number and go to the start.

Tips:
-Allow time for parking and getting to the start near Stow Lake entrance on JFK Drive.
- Figure out where you line up on race day by looking at last year's results. For example, if you're planning on breaking 1:45, see how many runners went under that mark and you'll know roughly where in the field to place yourself.

-Lay out your running gear the night before-you'll be leaving early with an 8AM start. Have a duffel bag with change of clothes for after the run and rain gear - just in case. Also have a starch/protein snack for after the race (I usually would have a meal replacement shake: it's convenient, tastes good when you don't feel like eating, and provides fluids as well).

If this is a practice race for another half or full marathon, plan your PRE-RACE Saturday night MEAL so that you have it down as to what works for you for the "real event" in the future.
Then also plan on having a small bland snack for your race morning food and drink. Practice now to determine what works for you so that there is no guesswork and anxiety on the day it counts.

Pacing: The tendency for most runners is to go out too fast. Practice your first mile pace at Thursday track session. See if you can hit it without using your watch except to see the finish time.
Feel the turnover rythmn for your goal pace-and discipline yourself to stay there for the first 1/3 to 1/2 of the race: there's plenty of time on a half marathon to pick up the pace. Even after the 10M split you have a 5K race to go!

- The half is one long Tempo run so know how to run "comfortably hard".
See if you can find some people to hook up with your pace after about 3M when the field has spread out. Working the pace together makes it easier for both parties.

- When you get to the "boring" section along the Great Highway rather than look for distractions focus on MAINTAINIG FORM: "standing tall", slight 10 degree lean-think bending forward at the ankles; shoulders relaxed and a comfortable armswing that doesn't cross over your center line; loose fingers (picture a dime between thumb and finger; jaw muscles relaxed; think of the ground as a hot plate and lightly picking up your feet; and keep playing the edge of your effort over the last 5K so that you can't sprint at the end-you'll produce a better all-over time.

CHANG ROCK 'n ROLL MARATHON (1-15-06)
Not only did "Geb" set a personal record, but PATTY SANDERS beat her 2005 time by 5 minutes with a 1:52:11: she placed 2nd in 50+ of 524 runners; 724 out of 13,545 women, and 2307th of 18,536 overall. Way to go Patty!

EVE KUHLMAN used this event as a tuneup for her upcoming triathlons and Boston.(could not find her time in results, but was in 4:15 range, I believe)

CHANOKO MTB DUATHLON (1-28-06)
Cross country duathlon with 2mR, XC technical mtn. bike followed by 2mRun in Sac area. Some PR's set there.
40+ women
1. LINDA LINDSAY, who is intent on winning the 3-race series won the age div. in 1:28:31;
2. TRICIA WALLACE, 1:35:34,
3. GAYLE SHIMOKAJI, rounded out the 3 top places in 1:48:45. Gayle has very recently learned to do single track: this is an amazing placement for a novice!

KEVIN PORTER placed 7th in 50+ with a 1:50:22

TAMALPA's TCRS #1 was held at Tenn. Valley on what I call a nice clear day compared to the freezing, overcast ones over the last two years. Note that our next Club event is the COUPLES RELAY, FEB 11th. Start lining up your partners for this event. It's only 2M per person, great for novices, good speedwork, ideal for family members such as mother/son, or father / daughter, spouses...more to come.

Good luck this weekend.  ¶ 10:04 PM

  For This week Jan. 23-29, 2006 WORKOUTS:

TH: Track at 7am
7am: Long Intervals:
2x200(200)
1.5M @5K-8K pace(400)
1200 5K pace (400)
600 (200)
400 (400)

9AM - be a mix of the two..I'll have it on TH..

FRIDAY, 1/27/06: CROSS TRAINING CLASS starts at COM 9-11am. (details in earlier blog note). April Powers are combining our efforts to include Circuit Weight Training (CWT) then folks can take a run and swim in pool. Great for you triathletes to get in a multi-discipline day. ...

SAT 1/28/06: HILL REPEATS. 7AM

McGinnis Park. Meet at inner parking lot as usual. Warmup run, then 12-14 reps depending on your base and if you've missed sessions.
Remember those doing SF Half and/or Napa Marathon will limit their repeats to about 10-12 reps and add mileage afterwards to keep developing the base (You should be getting in 8-10M total). The leg strengthening you develop from hill repeats will pay off on the road run - especially over the last miles of the race.

Note: that we will alternate to China Camp's Bayview Trail to do 20 minute upgrade once the damaged bridge on the trail is fixed...
Count on more miles on Sunday.

Sunday, 1/29/06: Medium long run 11-12M
Perhaps do Ross Common-Phoenix-Shaver-Pipeline-Taylor (or was it Spring Tr?)to Sky Oaks-Bull Frog-across Bon Tempe Dam-Shady Side-Lagunitas-towards Fish Gulch but take road past Water tank-down Eldridge-Phoenix and back.

TUESDAY, 1/31/06 ANA's BIRTHDAY run is
at 8:45am from Mountain Home Inn for a nice run on the Mountain. Probably up RRGrade-West Point-down StageCoach-Bootjack-then either Matt Davis or Troop 80 back to Mt. Home Inn. Or she may have another course in mind. Should be fun and a nice change in routine.

Tuesday, 1/31/06, 6:30AM TEMPO at YMCA.

I talked with Race Director , Dave Rhody of Rhody Co Prods, about Kaiser Permanente SF Half Marathon on 2/5: already 5,000 pre-reg! So if you plan to run and want to avoid reg hassle on race day - PRE-REGISTER! that way you either have your number ahead of time or if late , can pick it up on race day.
...later on I have some feedback to all runners as to what some of the cost hassles are for putting on races in GG Park now...
See you all this week. Kees  ¶ 8:39 AM

  UPDATE on HILL REPEATS workout for SAT 1/21/06. 7am
Will go on as usual from McGinnis Park, but I may not be there as Sandy just sustained fractures in arm and shoulder and can't do much right now. (Happened while standing on stepstool and taking down Xmas lights). Such a bummer as this is her third accident since the summer.

But go ahead and do the warmup, 12 reps on the Hill Repeats, and cooldown run.
I may see some of you at TCRS #1 Race at Tennessee Valley on Sunday morning - I'll be helping time the event.
kees  ¶ 11:07 PM

  1/17/06: GEBRSELASSIE Breaks HALF MARATHON WORLD RECORD
Well, Haile GEBRSELASSIE, the small four-time world Champion and two-time Olympic Champion in the 10K did it!
At the Chang's Rock 'n Roll Marathon in Tucson the tiny smiling yet powerful Ethiopian set about to deliberately break the WR for the half marathon (59:16) starting at the halfway mark - to the finish.
He start with his pacesetters but left them after about 8K, ran U.S. All-comers records at 15K (9.3M/41:45), 10M/44:53; a 20K(12.43M) record in 55:48 and then took it in to the finish with a 58:55. His goal was to break 59 minutes.
Nothing like saying you're going for it and pulling it off!  ¶ 11:08 PM

  For this weekend; Sat., Jan 21, 2006
Two different workouts depending on what you are preparing for:

A. HILL REPEATS. 7AM McGinnis Park
meet in inner parking lot by batting cages. Warmup 2M on levees, then we'll do 10-12 repeats. ( I may not be there due to Sandy injuring her shoulder (fractures in arm/shoulder - while taking down Xmas lights)

B. LONG RUN. 7:30AM at Pt. Reyes Natl. Seashore parking lot. (.5M from Olema).

Counterclockwise 30K loop starting at
Seashore Hqtrs for the Bear Valley Trail area. You'll go out the entrance to Limantour Rd, up the 3M moderate grade hill to top at Sky Trail pull off parking area and take Laguna Trail to Youth Hostel, Coast Camp (water stop too) which is 8.2 from the parking lot; 4M to Arch Rock and then 4M in to start.
Bring energy, water. This is a very pretty run, one of my favorites and one I always did while preparing for the Boston Marathon.
All those prepping for Napa Marathon or the SF Half should get it in.  ¶ 11:00 PM

  TUESDAY, 1-17-06 TEMPO
6:30am Group: YMCA

9AM Group: from Ross Common.
From Ross Common to base of Shaver Grade do repeats of 3' up @5K pace effort/ 1' easy jog down until you reach paved road at top (just go left after 5 Corners, keep going up).
Turn left on paved road jog to Lagunitas/top of Fish Gulch; go down left on paved road, continue to top of Edlridge and go down to base of Shaver/Phoenix Lake.
Tempo it back to dam; easy down to parking lot. Another pickup to past tennis courts, then easy run to Ross Common.
...read next blog for WEEKEND WORKOUTS  ¶ 5:00 PM

  Friday, 1-13-06. Update:
CIRCUIT WEIGHT TRAINING/FITNESS CLASS
Here's the info you need for the Friday, CWT workout (starts 1/27/06), stretching and swimming class under April Powers' name:

KEY STEP: Pre-Register to save hassle of late registration. Here's Arpil's notes:

Fitness “Cross Training” Class (circuit training and optional lap swim

College of Marin Kentfield

Fridays 9:10am starting Jan 27th ending May19th

Swimming pool is available for my class only from 10-11 am

You must be registered. (See below)

January 19th is the last day to register!! And you need to 5 days to do be able to do it via phone (the easiest) Therefore you should register this week!

1. Go to http://www.marin.cc.ca.us/admissions/reginfo.html

2. Fill in the online registration. All instructions are on the website.

3. After 5 days you can enroll in my course via the phone.

PE 125 H Fitness, Cross Training
Course # 2353

From Kees:
I just looked at the room layout and it looks great for our purposes. So I'm starting to work on a new set of cards for the circuit to match the room layout. We have good space for the program - plus you have swim/run options afterwards!
We'll start with 25 station circuit which will hit two different exercises for the same body part. We'll be changing/substituting exercises periodically to learn the alternatives and the reps. You'll also be learning SuperSlow System.

FEE: To cover my coming to teach the class I'll be adding a small fee ($30/month). April and I are looking forward to conducting the class which will help round out your fitness program, reduce injuries- and have fun.  ¶ 9:23 AM

  Wednesday, 1-11-06
REBUILDING MY ARCH RIVAL CONTACT LIST.
Well, I did the boo-boo and blew away my entire runner's group list and Arch Rival contacts!
So the TUES Tempo, TH track, Circuit Weight Training and Arch Rival clientel email list is now missing.
So if you are reading this column please send in your name, phone and current email address so I can reconstruct the list and keep you updated. (By the way, this list is kept confidential, is not sold or given away for others to use).
Thank you. Kees  ¶ 10:58 PM

  Tuesday, 1-10-06
CIRCUIT WEIGHT TRAINING class: Jan.20th thru May.(partial info; more to come)
April Powers and I are combining our efforts and having folks signup with the COM fitness class (about $21/semester).

-It will be a Circuit Weight Training (CWT) and exercise class geared to runners and triathletes with the goal of rounding out their fitness development and reduce chances for injuries in their sport.

- Held on Fridays 9-11 AM in the weight room. I will adapt a new circuit to the equipment available in the room.

- After the CWT session April will add a run and stretching.

Only thing is I haven't found the class code details in the COM catalog-hope to obtain that soon and post it.
I want all those who would like to join to register online before the 20th: it saves a lot of hassle with the registration process.
more to come.  ¶ 8:34 PM

  WEEKEND WORKOUT
Purpose:
Practice run for Napa Marathon with mostly pavement, some trail. About 18 miles. Mileage emphasis weekend (Next weekend 21st we do Hill Repeats again)

SAT. 1-14-06, 7AM from YMCA.
Counterclockwise Terra Linda-Dominican-Montecito-Pt. San Pedro Rd-China Camp loop.
(I'll lead first half on the bike, then head off to work). We'll go out the back way past the YMCA, by Northgate, Los Ranchitos, Lincoln Av, Dominican College, by Montecito Shopping Center, Pt.San Pedro Rd, through Peacock Gap, Shoreline Trail by China Camp, Santa Venetia, Civic Center, under 101 to Northgate, Las Galinas across Freitas Pkwy, and backway to YMCA.
Bring water bottles (can refill along the way), energy source, plan on any weather.

SUNDAY, 1-15-06. 7AM RAILROAD GRADE RUN. 8M

For this workout you need to RSVP to me for head count for that ride back down if you need it:
472-7917(h) or work 461-6588 at Arch Rival or email: kees@theschedule.com.

Bring duffel bag with change of clothes, drinks/food if you need them.
Idea here on this workout is to develop fitness, leg strength ( you bring more leg muscle mass into play with an upgrade), and to build mental strength when you're a bit tired to keep pushing the uphill. Your reward is that view from the top.

DEVELOPING MILEAGE over next several weeks
I've learned that working with the over 40 age runners and/or lower mileage runners, i.e. less than 45-50/week, that alternating the Long Run weekends to every other weekend is more productive than every weekend. The alternate weekends focuses on two Medium Runs, i.e. 11-17 miles over Sat/Sun to total up to 20-24 miles for the weekend.
This allows for better recovery between the Long Runs of 20-22 miles when base mileage is in the 45-55 range. Especially more noticeable if running on the roads versus trails.
...Another way to prepare for the marathon...
NO 20 MILERS:
If you're more limited on time for the high mileage you can certainly accomplish the required fitness without "The 20 Miler."
Often you'll see in the schedules that there's rest days before and after the 20 miler - too much emphasis on one workout. Often turns out to be about 30-40% of the mileage week.
What you do is put three days together that total up to about 26-30 miles with the longer run 15-16M on the third day. This will simulate the fatigue of the last 10 in the marathon.
It's the steady mileage that gets you through the marathon. I've run the same marathon (now defunct West Valley Marathon)a number of times over successive years with about the same sub 3-hour time result doing 70M/week with no 20's one year; then including Long Runs the next year. You'll get arguments on it, but after running 60 of these things I find that the solid mileage is key - if you're trying for a marathon time, not simply completing the event.
... more to come.
Kees  ¶ 3:59 PM

  TEMPO - TUESDAY 1/10/06

6:30AM & 9:20AM by CHINA CAMP site
(Actually .5M before China Camp entrance just after Buck's Landing; park in pull-off area next to road)

We'll have 2M warmup, then the standard 4M (about 30 minutes) tempo and up to 6 or 8M tempo depending on which event you are preparing for.
Effort level: "comfortably stressed", under control. Works out to 10-13M race pace. Don't be tempted to run them faster each time; simply acclimate the body to good steady pace running.
On alternate weeks running 4-6 repeat miles at 10K race pace with a 400 recovery jog. This will increase your aerobic power and teach you to focus on form, holding an uncomfortable pace and proper pacing.

As you prepare for longer 10K, half marathon, and full marathon you'll find Tempo runs to be a key factor for success. The more training partners we have at these sessions the more enjoyable and productive the workouts.  ¶ 3:46 PM

  1-6-06, Friday: TRAINING WEEKEND
Hill Repeats 7 Medium Long Run

1) HILL REPEATS start SAT. 1-7-06, 7AM
Reminder that we meet at McGinnis Park's inner parking lot by batting cages/restrooms.
Warmup run on levees then hill repeats behind sewage plant hill (boy, that sounds bad). Anywhere from 5-8 reps depending on where you are in training.

Two Long Runs: one on Sat, one on Sun.
Due to conflicts in schedules on the weekend some folks have to run Sat and some on Sunday. Most of the group running are preparing for SF Half or Napa Marathon.

2A). SATURDAY, Vicki DeMenno's run is CANCELLED!!

2B) SUNDAY:MEDIUM LONG RUN: 15-17Miles. 7am. Near CHINA CAMP.
At our usual meeting place for Tempo for the China Camp location (just past Buck's landing/ .5M before China Campground entrance). Take N. San Pedro Road, go east about 2M past all the housing, up and over the small hill, past Buck's Landing, park on pull-off area on side of road.
We'll mix up dirt and pavement run. The idea is to also not have it too hilly so you can BUILD THE DISTANCE for the marathon and to acclimate to the steady pace of a long distance road race.

I'll be there also. You will run it to CCamp entrance, take the Shoreline Trail to the end (5.5M); continue on road past McNear's Beach area, do loop in Peacock Gap, Glenwood, then back on the trail .

Loop can be adjusted from 13-15M easily.
I will be on bike for paved sections. I'll stay with you until I have to bike it to work.
Remember to be ready for any conditions: a. have your duffel bag with a variety of possibly needed gear and change of clothes for after the run.

b. Have your water/electrolytes (there are two fountains on the course)bottle to take along;
c. and your protein /carb shake or other easy food to take in within 10 minutes after the run is completed. Can sip on the shake while stretching out after the workout.

I may update this message between now and the runs...

Let's hope for no rain...Any questions you can call me at work (11-7)461-6588 or at home tonight 472-7917.
Kees  ¶ 7:19 AM

  HAPPY NEW YEAR folks!
posting on 1-1-06

-NEW YEAR'S TEMPO WORKOUTS
-HILL REPEATS start Sat. 1/7/06
-New great support shoe at Arch Rival

Tuesday, 1/3/06; 6:30am YMCA
2M warmup then either 4.5M tempo; 5.5 or 8M courses..may modify depending on wetness of ground out there.

9AM ROSS COMMON meet then do run to Phoenix Lake area:
4-5X up to dam repeats; jog back down on each one.(I figure that off-road section will be in best shape).
After 4th rep, jog to base of Shaver Grade; Tempo it back to top of dam.
Jog recovery to Phoenix parking lot.
Tempo it back to top of rise past tennis courts, then recovery run back to Ross Common.

Sat. 1-7-06 HILL REPEATS. 7AM
at McGinnis Park's inner parking lot by batting cages.
People have been asking me when we get moving on getting those legs stronger: this Saturday!
We'll do the usual warmup around some of the ponds by the levees. Note that the faster "A" group runners take it around the far pond; the "B" group around the middle pond and "C" group around the first pond so that we all can start the repeats together and start on time.

These hill repeats are shorter (1:15 to 1:30)and more power oriented for leg strength in contrast to the longer hill repeats of 3-4 minutes in length for fitness/aerobic strength.

We'll do:
5-reps for novices
8-reps for intermediates
10 - reps for experienced runners*

* I'm suggesting that for those runners preparing for the Napa Marathon to keep it to 12 reps max eventually and add more distance after the hill repeats. You still have to run miles the next day! But this will build/keep your leg strength which is also necessary for the last 6 miles of the marathon.

If you haven't been doing the reps keep the number conservative so that your legs aren't trashed to point of possible injury to your Achilles or calves: give time for the muscles to adapt to the workload.
Afterwards, do a reverse run/cool-down around 1,2,or 3 ponds to shake out the leg stiffness and to build extra miles.

Remember to stretchout after the workout: don't just hop into your car and find yourself in difficulty exiting from your car when you arrive at home.

We'll try and do these twice per month: next one on 1/21/06...I'll have to see how the TCRS schedule goes for 2006 and try to work around it.

NEW SUPPORTS SHOE:
Just got in our SAUCONY 3D GRID RESOLVE.
This is just about as strong as the shoe as the Asics Koji which many customers miss. Now you have a new motion control shoe that gives solid support along with the ASICS FOUNDATION, BROOKS BEAST and ADDICTION, NB 1122.

If you're looking for protection against this incessant rain we do have a selection by SUGOI, SIERRA DESIGN, BROOKS (element jacket) and even our $32 wind/waterproof yellow rain jacket that I've been using while riding the bike to work during these storms. If it works through these rain deluges, it can handle most any weather!

Congrats again to our MEN'S MASTERS TEAM at the CHRISTMAS RELAYS with Bill Bushnell , Tom Lyons, Brad O'Brien and Tom Reilly. Not only did they win the masters division but placed third overall.  ¶ 6:54 PM