Friday, January 06, 2006
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
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
