Sunday, January 01, 2006
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
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
