Wednesday, January 25, 2006
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
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
