Kees Fitness
Monday, February 27, 2006
Week of Feb. 27- March 5th WORKOUTS
THURSDAY, 3-2-06: TRACK WORKOUTS
(If it's a dowpour we're passing on the workout and going to Willy's for coffee. Or do the extended bike path loop to Rowing Club)
7am group and,
9:15am Group. Note that our start time has returned to starting the strideouts by 9:15am so that we can get started on time! Gives those who must leave by around 10am to complete the workout session.
Those of you who missed last week's 7am and 9am workout; it was changed from repeat miles to:
4X600 (200)
4X400 (A- on 2min; B- on 2:30)
4X200(200)
I like the benefits of this session.
SAT. 3-4-06: HILL REPEATS. 7am
McGinnis Park. 14-16 reps.
Yes, will be done in rain 'cause the levee warmup route is gravel and hill paved.
We've missed some sessions here, so this Sat. I thought the McGinnis location would be best because the rainy week will have made the trails very soggy.
We'll meet in the inner parking lot of McGinnis Park as usual and do the warmup on the levees/ponds as usual.
- We'll be alternating with workouts on Walsh Dr. another Saturday so that we do repeats on the Dipsea course also.
- I don't want to see anyone come to hill repeats who is doing Napa Marathon the next day -unless they are coming for the warmup levee run as a last taper workout.
But those folks should be resting: Kevin, Linda, Brad, John L, Kim B, and others.
SUNDAY, 3/5/06: NAPA MARATHON.
I hope to be cycling along the course and hope to find some of our group there - and take some pictures. I hope the weather clears by marathon morning. If it's a downpour I may not be out there - but I'll be there in spirit!
The TAPER week was posted earlier in the week... ¶ 11:07 PM
THURSDAY, 3-2-06: TRACK WORKOUTS
(If it's a dowpour we're passing on the workout and going to Willy's for coffee. Or do the extended bike path loop to Rowing Club)
7am group and,
9:15am Group. Note that our start time has returned to starting the strideouts by 9:15am so that we can get started on time! Gives those who must leave by around 10am to complete the workout session.
Those of you who missed last week's 7am and 9am workout; it was changed from repeat miles to:
4X600 (200)
4X400 (A- on 2min; B- on 2:30)
4X200(200)
I like the benefits of this session.
SAT. 3-4-06: HILL REPEATS. 7am
McGinnis Park. 14-16 reps.
Yes, will be done in rain 'cause the levee warmup route is gravel and hill paved.
We've missed some sessions here, so this Sat. I thought the McGinnis location would be best because the rainy week will have made the trails very soggy.
We'll meet in the inner parking lot of McGinnis Park as usual and do the warmup on the levees/ponds as usual.
- We'll be alternating with workouts on Walsh Dr. another Saturday so that we do repeats on the Dipsea course also.
- I don't want to see anyone come to hill repeats who is doing Napa Marathon the next day -unless they are coming for the warmup levee run as a last taper workout.
But those folks should be resting: Kevin, Linda, Brad, John L, Kim B, and others.
SUNDAY, 3/5/06: NAPA MARATHON.
I hope to be cycling along the course and hope to find some of our group there - and take some pictures. I hope the weather clears by marathon morning. If it's a downpour I may not be out there - but I'll be there in spirit!
The TAPER week was posted earlier in the week... ¶ 11:07 PM
Saturday, February 25, 2006
2/25/06. A)LINDSAY-WALLACE-SHIMOKAJI
Repeat Masters winners at Chanoko Mountain Bike Duathlon #2 on 2-18-06.
Kevin Porter "ready to go pro" as he places in 50+ for first time...
B)SHIRLEY MATSON & SAM HIROBAYSHI
featured in RUnning Times magazine!
Our 40+ women's trio made the trip to Folsom area again last weekend and placed in the same order for the women's field.
The duathlon consisted of about a 2M run-I'm not sure of the gnarly mountain bike course (about 8-10M), followed by another 2M run.
1.LINDA LINDSAY won 40+ again in 1:19:49
2.TRICIA WALLACE in 1:28:13 (Tricia has also been helping with High School mountain bike racing teams-a new sport in the schools that is experiencing huge turnouts!
3. GAYLE SHIMOKAJI in 1:40:30...next year Gayle will be in the 50+ division - and leave behind those youngsters for a new age bracket.
KEVIN PORTER, placed in the 50-54 placed 5th, with a 1:47:51.
...Now they have one more event in the series to go - in March. We'll keep you posted...
MASTERS AGE GROUP National Rankings:
In the APRIL 2006 issue of Running Times Shirley Matson(65) and Barbara Miller(67)were featured as the age group runners to watch....
Our own SAM HIRABAYSHI (78) was ranked 3rd in the 75-79 division for the 2005 MASTERS of the Year awards! Congratulations Sam!
SHIRLEY MATSON was ranked 2nd in the 60-64 division while BARBARA MILLER was first in the 65-69 division..I've bumped into Barbara many times over the years when we timed the races. She is delightful person who lives in Merced, CA.
Both she and Shirley face dealing with injuries as time marches on, but both are an inspiration for their accomplishments and enthusiasm. Shirley is recovering from an injury that took 6 months to diagnose; I hope to see her back on the running scene once her body is back in order and when she can get her base back to the level she's used to. ¶ 9:08 PM
Repeat Masters winners at Chanoko Mountain Bike Duathlon #2 on 2-18-06.
Kevin Porter "ready to go pro" as he places in 50+ for first time...
B)SHIRLEY MATSON & SAM HIROBAYSHI
featured in RUnning Times magazine!
Our 40+ women's trio made the trip to Folsom area again last weekend and placed in the same order for the women's field.
The duathlon consisted of about a 2M run-I'm not sure of the gnarly mountain bike course (about 8-10M), followed by another 2M run.
1.LINDA LINDSAY won 40+ again in 1:19:49
2.TRICIA WALLACE in 1:28:13 (Tricia has also been helping with High School mountain bike racing teams-a new sport in the schools that is experiencing huge turnouts!
3. GAYLE SHIMOKAJI in 1:40:30...next year Gayle will be in the 50+ division - and leave behind those youngsters for a new age bracket.
KEVIN PORTER, placed in the 50-54 placed 5th, with a 1:47:51.
...Now they have one more event in the series to go - in March. We'll keep you posted...
MASTERS AGE GROUP National Rankings:
In the APRIL 2006 issue of Running Times Shirley Matson(65) and Barbara Miller(67)were featured as the age group runners to watch....
Our own SAM HIRABAYSHI (78) was ranked 3rd in the 75-79 division for the 2005 MASTERS of the Year awards! Congratulations Sam!
SHIRLEY MATSON was ranked 2nd in the 60-64 division while BARBARA MILLER was first in the 65-69 division..I've bumped into Barbara many times over the years when we timed the races. She is delightful person who lives in Merced, CA.
Both she and Shirley face dealing with injuries as time marches on, but both are an inspiration for their accomplishments and enthusiasm. Shirley is recovering from an injury that took 6 months to diagnose; I hope to see her back on the running scene once her body is back in order and when she can get her base back to the level she's used to. ¶ 9:08 PM
Monday, February 20, 2006
2/20/05: GERESALASSIE'S WORLD RECORD HALF MARATHON: the scene, details, interview and amazing splits!
By Larry Eder, Publisher Cal Track & Running News and President of Running Network
On Saturday, January 14, 2006, I met with Mike Long, the elite coordinator for the Elite Racing team. Mike was setting up the world record attempt by Haile Gebresalassie on Sunday morning over 20k and the Half marathon. Mike had organized this event for the Emperor, as Haile is called, to go after world records number 19 and 20.
The record attempt required nearly a hundred support people. Think about it, the course has to measured, remeasured and each kilometer has to be officially recorded. There were timers at 15k, 10 miles, 20k and the half marathon.
The attempt would be done over the second half of the PF Changs Marathon course. Gebresalassie would have four of his training partners, all elite runners, pacing him and there were several other local runners in the event as well.
*******
Runners and media were required to be at the media bus for the special half marathon by 6.30 am. I got there early as I wanted to see if Mr. G was like most mortals-did he seem to be nervous, as he was going to have to run 13. 1 miles in 4 minutes 30.5 seconds a mile to break the record?
When I got to the elite meeting center, Haile was playing pool with some of his training partners. He was laughing, relaxed and having a good time. His game of pool was good, I do not believe that Mr. G will become a pool hustler soon, but he was amazing relaxed.
Then I remembered, every time I have seen him race, since 1995 in Goteborg, in 1996 in Atlanta, in 1999 in Seville, in 2001 in Edmonton, Haile Gebreselassie, the Emperor has been relaxed and gracious.
******
The nature of excellence. No one runs thirteen miles and one tenth miles in four minutes and thirty seconds per mile without having spent years, upon years mastering the craft of distance running. While the effort may look effortless, that comes from hard work, grueling interval sessions, hard training efforts and the ability to focus on the present at the same time gauging when the exact last ounce of effort will be used.
Think about it. Sergei Bubka clearing 6 meters was a genius. Jonathan Edwards, his brilliant triple jumping over a decade and his two world records in 1995, after years of hard work, moments of complete brilliance. Bubka trained in an unheated, poorly lit facility in Donetsk. It made him strong, focused and brilliant in the pole vault for over a decade.
*****
Haile Gebresalassie is a genius at distance running. He has huge talent, and an amazing ability to withstand the training and fast paced work needed to be king of distance running. Each and every time Mr. G toed the line in a World Championships, Olympic Championships or a Golden League meeting, over twelve years, there would be someone new to compete against.
Genius does not make the effort easier, it allows the runner however, with the proper work, training, and focus to reach amazing levels. Running 10,000 meters on the track, with twenty three other challengers, and lap after lap, dropping off the pretenders, until with about sixteen hundred meters to go, it is down to four, then three, then with 200 meters to go, it is down to two...one runner pulls ahead, by inches, a hundred meters to go, Haile takes one more breath, and in the last three meters he makes one last effort, and wins...this would be amazing if it happened one time, but when you spend your entire career running against the best runners in the world, and each championship is determined by inches, then you must be Haile Gebresalassie.
******
The race morning was cold and clear. The Elite Racing team had put the starting line at the mid way of the course. As Haile and his training partners were warming up, the real running geeks began to show up. First, it was two kids who asked Haile to sign posters, which he did. Then, it was a crew of runners, many who had been part of the distance running scene for years.
The race got off to a fast start, as the pack of four with Gebreselassie tucked into third place. The first kilometer was hit in 2.35!, There were three pace cars, plus the media vehicle and a group of twenty bicyclists. The weather was chilly, high 40s, and a bit windy, but Gebreselassie looks relaxed. Two kilometers is hit in 5.28, three kilometers is hit in 8.18. Four guys running by themselves, as they pass band stands-each mile, and teams of cheerleaders cheer the runners as they go by. There is a young athlete holding the kilometer signs so Mr. G and team knows where they are at on the course.
Already at three kilometers, they are six seconds over the race pace of 2.48 per kilometer, and 4.31 per mile. The media truck has about twenty of us in the back, holding on as the driver speeds up, slows down, speeds up, slows down. There are a few turns on the early part of the course, and the wind is picking up. Can Mr. G does this?
One of the pace makers fell off at 4k, which was passed in 11.09, a 2.51 fourth kilometer. By five kilometers, hitting in 14.05, a 2.56 kilometer, heading right into the wind, with the second pace maker in trouble. Mr. G is running in the middle of the street, right on the shoulder of the first pacer. His stride is clean, and he has a bit of a swirling motion with his right arm as he runs, but his clean track stride looks even cleaner on the road--everyone else around him looks like plodders!
The second pacer falls off, and at 6k, hit in 16.53, a 2.48 kilometer, the first pacer is having trouble. By seven kilometers, Mr. G is all alone, and he hits seven kilometers in 19.43, and this is where the race begins. Haile throws in a ninth kilometer in 2.45 ( 25.16),a tenth kilometer in 2.45, and you have the first 10 in 28.01--the easiest ten kilometers this writer has even seen on the road.
But, my friends, Mr. G was just getting started. Now, please remember, the weather is in the mid 40,s and it is windy and we are beginning to have a bit of an incline. It is here, on the most challenging, most unprotected parts of the course, where the Emperor has to make his decision, he must run hard here or loose the attempt for the records.
As this writer begins to doubt, Mr. G begins his race. His eleventh kilometer is in 2.43 (30.44), his twelfth kilometer is in 2.43 (33.27), his thirteenth in 2.45 (36.12), his fourteenth kilo in 2.44 (38.56) and his fifteenth in 2.49 ( 41.45). The last five kilometers, run in 13.44 just gave Mr. G the U.S. All comers record for 15 kilometers in 41.45. And the race is on!
The next kilometer, in 2.50, gives Mr. G the All Comers record at 10 miles in 44.35-under 4.30 a mile! And this was on the incline and into the wind!
Each time Mr. G passes a mile standard, he is cheered by the water table volunteers, and the cheerleaders and bands who will later greet the marathoners.
Mr. G, running relaxed, and focused, is starting to show the effort, he hits the 17th kilometer in 2.43, for 47.18, 18k in 2.44 for 50.02, and the 19k in 2.40 for 52.51. He is in the hunt now for the world record at 20 kilometers.
By this time, the media truck is gone, and we are watching his efforts on a large video screen, with the splits being announced by Ian Brooks, the race announcer, and the crowd at the finish is enormous.
The wind is unrelenting, and Haile Gebresalassie is getting tired, but his race is near its end. 20 kilometers gives him a 2.57 kilometer, and his nineteenth world record, as he hits 20k in 55.48!
The runner struggles, onward, where is the finish line? The twenty first kilometer is hit in 2.55, or 58.43 and it is 12 seconds of sprinting to the finish! The crowd is screaming, the Ethiopian flags are flowing and Ian Brooks is announcing a new world record as Haile Gebreselassie hits the finish in 58.55 for 21.1 kilometers and the world record, the 20th for Mr. G is a reality. The effort in this race can be seen in the face of the lone runner, as he focused on the last kilometers.
Consider this, a first 10k in 28.01 and a second 10k, by himself in 27.40!
How great of an athlete is Haile Gebreslassie? After providing the following interview for ATF, Mr. G spent over two hours signing autographs and taking pictures with the thousands of fans that surrounded him after this amazing race.
*********
Haile Gebresalassie: Chasing Paavo Nurmi
ATF: Well, Haile, Congratulations. You now have 20 world records, two short of Paavo Nurmi. Is that important to you, to beat his records?
HG: Of course, I want to reach the twenty two world records of Nurmi. But, today is something special, not just two world records, this is fantastic. Another time I broke the ten miles, and also a fifteen kilometers, but there were no timers at the fifteen kilometer.
ATF: What was your favorite world record of the twenty world records that you have set?
HG: Well, you remember, my first five kilometer record in 1995, that was special...and these two, I liked running on the roads today, but they were very, very tough.
ATF: Have you changed your training, now that you are racing on the roads?
HG: My training is different, because I almost concentrate on speed in training, I am trying to...study the endurance training, top end road running is a different thing..It is hard, but I am training well.
ATF: With all of your success on the roads, will we see you race the 10k on the track this year?
HG: Ah, maybe, I am thinking of running one or two 10,000s in Europe, I am happy staying with on the roads...
ATF: What do you think about road racing?
HG: Running the marathon is fantastic, the people, the bicycles are fantastic, I love running marathons.
ATF: I do remember seeing you run in Boston several years ago over the 3,000 meters indoors. The number of Ethiopians in the crowd was amazing, do you enjoy seeing your countrymen in the stands?
HG: Of course, but, there are not many Ethiopians in Arizona. But when I run, they come, and I like that.
ATF: Do you feel pressure when you race, how do you deal with it?
HG: When I race, people expect something, from the beginning, they wanted something, imagine what people are supposed to feel if I did not get records today..I feel pressure, and if I do not perform, I am not happy when I do not run well.
After 1995, 1994, no body cares if Gebresalassie wins, but if he breaks the record. Nobody cares if I win, but record. Records are something special, I like records, but it is pressure.
ATF: Can you say something to American youth about your country, and about
fitness?
HG: Especially in America, something very important, kids are overweight, that will affect the rest of their lives, when you are getting alot of problems, ah, I think that in North America that they know the hard life, you see... it helps to exercise.
ATF: Tell us about your training group.
HG: We train with twenty. I like being with a group, that is why I do ran well today, I like my group.
ATF: Did you expect your pacers to stay longer? What did you say to them?
HG: I expected them to be with me until 10 kilometers, I said don't worry, be with me and do not worry about the time.
ATF: You drew a big crowd today, and you seem to enjoy road racing, how do you see this part of the sport?
HG: I enjoy just running on the road, this thing is that is very special, track, compared to this, track is something boring, you do not see everyone.
ATF: So, getting records 21 and 22 is pretty important to you, what distances do you think you should do?
HG: ( Smiling now) I do not know, what do you think I should do?
ATF: I think you should go after the 25 kilometer and 30 kilometer! You can get Seko's ( Toshihiko Seko) records on the roads.
HG: Mmmm, I like that.
ATF: You have run well today, and your training is going well for London, what will you do there?
HG: ( Broader smile) Ah, London, will be something special! It will be a great race!
*********
We will finish up with the actual official splits for the World Records at 20k and Half marathon, run by Haile Gebreselassie on January 15, 2006 in Phoenix, Arizona.
Haile Gebrselassie's half-marathon world record 1K splits
DIST Split OVERALL
1K 2:35 2:35
2K 2:53 5:28
3K 2:50 8:18
4K 2:51 11:09
5K 2:56 14:05
6K 2:48 16:53
7K 2:50 19:43
8K 2:48 22:31
9K 2:45 25:16
10K 2:45 28:01
11K 2:43 30:44
12K 2:43 33:27
13K 2:45 36:12
14K 2:44 38:56
15K 2:49 41:45 U.S. All-Comers record
16K 2:50 44:35
10MI 44:53 U.S. All-Comers record
17K 2:43 47:18
18K 2:44 50:02
19K 2:49 52:51
20K 2:57 55:48 world record
21K 2:55 58:43
21.1K 3:07 58:55 world record
DIST Overall 5K split 10K split
5K 14:05
10K 28:01 13:56
15K 41:45 13:44 27:40
20K 55:48 14:03 27:47 ¶ 7:53 PM
By Larry Eder, Publisher Cal Track & Running News and President of Running Network
On Saturday, January 14, 2006, I met with Mike Long, the elite coordinator for the Elite Racing team. Mike was setting up the world record attempt by Haile Gebresalassie on Sunday morning over 20k and the Half marathon. Mike had organized this event for the Emperor, as Haile is called, to go after world records number 19 and 20.
The record attempt required nearly a hundred support people. Think about it, the course has to measured, remeasured and each kilometer has to be officially recorded. There were timers at 15k, 10 miles, 20k and the half marathon.
The attempt would be done over the second half of the PF Changs Marathon course. Gebresalassie would have four of his training partners, all elite runners, pacing him and there were several other local runners in the event as well.
*******
Runners and media were required to be at the media bus for the special half marathon by 6.30 am. I got there early as I wanted to see if Mr. G was like most mortals-did he seem to be nervous, as he was going to have to run 13. 1 miles in 4 minutes 30.5 seconds a mile to break the record?
When I got to the elite meeting center, Haile was playing pool with some of his training partners. He was laughing, relaxed and having a good time. His game of pool was good, I do not believe that Mr. G will become a pool hustler soon, but he was amazing relaxed.
Then I remembered, every time I have seen him race, since 1995 in Goteborg, in 1996 in Atlanta, in 1999 in Seville, in 2001 in Edmonton, Haile Gebreselassie, the Emperor has been relaxed and gracious.
******
The nature of excellence. No one runs thirteen miles and one tenth miles in four minutes and thirty seconds per mile without having spent years, upon years mastering the craft of distance running. While the effort may look effortless, that comes from hard work, grueling interval sessions, hard training efforts and the ability to focus on the present at the same time gauging when the exact last ounce of effort will be used.
Think about it. Sergei Bubka clearing 6 meters was a genius. Jonathan Edwards, his brilliant triple jumping over a decade and his two world records in 1995, after years of hard work, moments of complete brilliance. Bubka trained in an unheated, poorly lit facility in Donetsk. It made him strong, focused and brilliant in the pole vault for over a decade.
*****
Haile Gebresalassie is a genius at distance running. He has huge talent, and an amazing ability to withstand the training and fast paced work needed to be king of distance running. Each and every time Mr. G toed the line in a World Championships, Olympic Championships or a Golden League meeting, over twelve years, there would be someone new to compete against.
Genius does not make the effort easier, it allows the runner however, with the proper work, training, and focus to reach amazing levels. Running 10,000 meters on the track, with twenty three other challengers, and lap after lap, dropping off the pretenders, until with about sixteen hundred meters to go, it is down to four, then three, then with 200 meters to go, it is down to two...one runner pulls ahead, by inches, a hundred meters to go, Haile takes one more breath, and in the last three meters he makes one last effort, and wins...this would be amazing if it happened one time, but when you spend your entire career running against the best runners in the world, and each championship is determined by inches, then you must be Haile Gebresalassie.
******
The race morning was cold and clear. The Elite Racing team had put the starting line at the mid way of the course. As Haile and his training partners were warming up, the real running geeks began to show up. First, it was two kids who asked Haile to sign posters, which he did. Then, it was a crew of runners, many who had been part of the distance running scene for years.
The race got off to a fast start, as the pack of four with Gebreselassie tucked into third place. The first kilometer was hit in 2.35!, There were three pace cars, plus the media vehicle and a group of twenty bicyclists. The weather was chilly, high 40s, and a bit windy, but Gebreselassie looks relaxed. Two kilometers is hit in 5.28, three kilometers is hit in 8.18. Four guys running by themselves, as they pass band stands-each mile, and teams of cheerleaders cheer the runners as they go by. There is a young athlete holding the kilometer signs so Mr. G and team knows where they are at on the course.
Already at three kilometers, they are six seconds over the race pace of 2.48 per kilometer, and 4.31 per mile. The media truck has about twenty of us in the back, holding on as the driver speeds up, slows down, speeds up, slows down. There are a few turns on the early part of the course, and the wind is picking up. Can Mr. G does this?
One of the pace makers fell off at 4k, which was passed in 11.09, a 2.51 fourth kilometer. By five kilometers, hitting in 14.05, a 2.56 kilometer, heading right into the wind, with the second pace maker in trouble. Mr. G is running in the middle of the street, right on the shoulder of the first pacer. His stride is clean, and he has a bit of a swirling motion with his right arm as he runs, but his clean track stride looks even cleaner on the road--everyone else around him looks like plodders!
The second pacer falls off, and at 6k, hit in 16.53, a 2.48 kilometer, the first pacer is having trouble. By seven kilometers, Mr. G is all alone, and he hits seven kilometers in 19.43, and this is where the race begins. Haile throws in a ninth kilometer in 2.45 ( 25.16),a tenth kilometer in 2.45, and you have the first 10 in 28.01--the easiest ten kilometers this writer has even seen on the road.
But, my friends, Mr. G was just getting started. Now, please remember, the weather is in the mid 40,s and it is windy and we are beginning to have a bit of an incline. It is here, on the most challenging, most unprotected parts of the course, where the Emperor has to make his decision, he must run hard here or loose the attempt for the records.
As this writer begins to doubt, Mr. G begins his race. His eleventh kilometer is in 2.43 (30.44), his twelfth kilometer is in 2.43 (33.27), his thirteenth in 2.45 (36.12), his fourteenth kilo in 2.44 (38.56) and his fifteenth in 2.49 ( 41.45). The last five kilometers, run in 13.44 just gave Mr. G the U.S. All comers record for 15 kilometers in 41.45. And the race is on!
The next kilometer, in 2.50, gives Mr. G the All Comers record at 10 miles in 44.35-under 4.30 a mile! And this was on the incline and into the wind!
Each time Mr. G passes a mile standard, he is cheered by the water table volunteers, and the cheerleaders and bands who will later greet the marathoners.
Mr. G, running relaxed, and focused, is starting to show the effort, he hits the 17th kilometer in 2.43, for 47.18, 18k in 2.44 for 50.02, and the 19k in 2.40 for 52.51. He is in the hunt now for the world record at 20 kilometers.
By this time, the media truck is gone, and we are watching his efforts on a large video screen, with the splits being announced by Ian Brooks, the race announcer, and the crowd at the finish is enormous.
The wind is unrelenting, and Haile Gebresalassie is getting tired, but his race is near its end. 20 kilometers gives him a 2.57 kilometer, and his nineteenth world record, as he hits 20k in 55.48!
The runner struggles, onward, where is the finish line? The twenty first kilometer is hit in 2.55, or 58.43 and it is 12 seconds of sprinting to the finish! The crowd is screaming, the Ethiopian flags are flowing and Ian Brooks is announcing a new world record as Haile Gebreselassie hits the finish in 58.55 for 21.1 kilometers and the world record, the 20th for Mr. G is a reality. The effort in this race can be seen in the face of the lone runner, as he focused on the last kilometers.
Consider this, a first 10k in 28.01 and a second 10k, by himself in 27.40!
How great of an athlete is Haile Gebreslassie? After providing the following interview for ATF, Mr. G spent over two hours signing autographs and taking pictures with the thousands of fans that surrounded him after this amazing race.
*********
Haile Gebresalassie: Chasing Paavo Nurmi
ATF: Well, Haile, Congratulations. You now have 20 world records, two short of Paavo Nurmi. Is that important to you, to beat his records?
HG: Of course, I want to reach the twenty two world records of Nurmi. But, today is something special, not just two world records, this is fantastic. Another time I broke the ten miles, and also a fifteen kilometers, but there were no timers at the fifteen kilometer.
ATF: What was your favorite world record of the twenty world records that you have set?
HG: Well, you remember, my first five kilometer record in 1995, that was special...and these two, I liked running on the roads today, but they were very, very tough.
ATF: Have you changed your training, now that you are racing on the roads?
HG: My training is different, because I almost concentrate on speed in training, I am trying to...study the endurance training, top end road running is a different thing..It is hard, but I am training well.
ATF: With all of your success on the roads, will we see you race the 10k on the track this year?
HG: Ah, maybe, I am thinking of running one or two 10,000s in Europe, I am happy staying with on the roads...
ATF: What do you think about road racing?
HG: Running the marathon is fantastic, the people, the bicycles are fantastic, I love running marathons.
ATF: I do remember seeing you run in Boston several years ago over the 3,000 meters indoors. The number of Ethiopians in the crowd was amazing, do you enjoy seeing your countrymen in the stands?
HG: Of course, but, there are not many Ethiopians in Arizona. But when I run, they come, and I like that.
ATF: Do you feel pressure when you race, how do you deal with it?
HG: When I race, people expect something, from the beginning, they wanted something, imagine what people are supposed to feel if I did not get records today..I feel pressure, and if I do not perform, I am not happy when I do not run well.
After 1995, 1994, no body cares if Gebresalassie wins, but if he breaks the record. Nobody cares if I win, but record. Records are something special, I like records, but it is pressure.
ATF: Can you say something to American youth about your country, and about
fitness?
HG: Especially in America, something very important, kids are overweight, that will affect the rest of their lives, when you are getting alot of problems, ah, I think that in North America that they know the hard life, you see... it helps to exercise.
ATF: Tell us about your training group.
HG: We train with twenty. I like being with a group, that is why I do ran well today, I like my group.
ATF: Did you expect your pacers to stay longer? What did you say to them?
HG: I expected them to be with me until 10 kilometers, I said don't worry, be with me and do not worry about the time.
ATF: You drew a big crowd today, and you seem to enjoy road racing, how do you see this part of the sport?
HG: I enjoy just running on the road, this thing is that is very special, track, compared to this, track is something boring, you do not see everyone.
ATF: So, getting records 21 and 22 is pretty important to you, what distances do you think you should do?
HG: ( Smiling now) I do not know, what do you think I should do?
ATF: I think you should go after the 25 kilometer and 30 kilometer! You can get Seko's ( Toshihiko Seko) records on the roads.
HG: Mmmm, I like that.
ATF: You have run well today, and your training is going well for London, what will you do there?
HG: ( Broader smile) Ah, London, will be something special! It will be a great race!
*********
We will finish up with the actual official splits for the World Records at 20k and Half marathon, run by Haile Gebreselassie on January 15, 2006 in Phoenix, Arizona.
Haile Gebrselassie's half-marathon world record 1K splits
DIST Split OVERALL
1K 2:35 2:35
2K 2:53 5:28
3K 2:50 8:18
4K 2:51 11:09
5K 2:56 14:05
6K 2:48 16:53
7K 2:50 19:43
8K 2:48 22:31
9K 2:45 25:16
10K 2:45 28:01
11K 2:43 30:44
12K 2:43 33:27
13K 2:45 36:12
14K 2:44 38:56
15K 2:49 41:45 U.S. All-Comers record
16K 2:50 44:35
10MI 44:53 U.S. All-Comers record
17K 2:43 47:18
18K 2:44 50:02
19K 2:49 52:51
20K 2:57 55:48 world record
21K 2:55 58:43
21.1K 3:07 58:55 world record
DIST Overall 5K split 10K split
5K 14:05
10K 28:01 13:56
15K 41:45 13:44 27:40
20K 55:48 14:03 27:47 ¶ 7:53 PM
Week of 2/20/06 - 2/20/06 WORKOUTS
(sorry on the delay in posting: dealing with my father's situation and carpal tunnel; so my notes will be brief)
TUE 2/21: 6:30am CHINA CAMP
no Tempo for 9AM group due to Ski Week and taking my Dad to dentist.
TH 2/23: 7AM group special 5K predictor workout to serve as last hard session before Napa Marathon and Carlsbad tune-up. By request:
3 X 1600 (with 1 minute rest exactly between each 1600 (4 laps). Average the 3 1600's and multiply by 3.125 = within 15 seconds of your 5K race time.
FRI 2/24: no Cross Training class due to holiday week at COM
TWO WORKOUT CHOICES for SAT 2/25/06:
1) SAT 2/25/06. 7:30 AM MT. HOME INN. parking lot for SHARI TRACY's BIRTHDAY run and workout...12-18 miles ( some will go much longer also, so if that works for you, there is the workout on trails). So if you want a trail run with earlier start, meet there for run on the mountain..If you happen to hit part of Dipsea course - get in hill repeats...
and,
2) SAT: 2/25 ( I may change to Sunday if those running Napa request it; tune back in here by Th or Friday night): Last 10-13 miler before Napa marathon run (and for those who want to get in that distance). 7:30am. MARIN YMCA on road in front of YMCA.
REVERSE TEMPO COURSE (loop) plus rolling hills of Marinwood to simulate Napa course. It will be part dirt/pavement and we'll be close to home base all the time so people can lengthen or shorten the course easily.
This is "medium length run" - is last one before Napa. You'll follow it with a 15-20M week of taper: run less but steady, don't go and slog 9-10 minute miles, but keep it short and crisp.
Mon- rest,
Tue-6 (YMCA Tempo short course),
Wed-rest or 4M,
TH-4M a relaxed track workout,
Fri-4-6 ,
Sat-rest. You will have to get race packet at Expo anyway.
Those still training for tri's as well can swim, some bike, but mainly keep off the feet: you'll wish you had when you reach mile 18 and onward!
more to come later, must go...
Also been swamped with my Dad's situation, but it is getting better. All those doctor meetings!
Kees
SUN: 2/26: rest day from running (triathletes can swim)...Then comes taper week which should total only 15-20 miles . Refer to my past write-up for details for that week.
We went out to Pt. Reyes Station and watched the Tour de California riders come blitzing by...If you blinked you missed it! A beautiful day for a ride which we did get in after the Tour went by. Can see each day's review of the Tour by going to www.byjamesraia.com ¶ 7:40 PM
(sorry on the delay in posting: dealing with my father's situation and carpal tunnel; so my notes will be brief)
TUE 2/21: 6:30am CHINA CAMP
no Tempo for 9AM group due to Ski Week and taking my Dad to dentist.
TH 2/23: 7AM group special 5K predictor workout to serve as last hard session before Napa Marathon and Carlsbad tune-up. By request:
3 X 1600 (with 1 minute rest exactly between each 1600 (4 laps). Average the 3 1600's and multiply by 3.125 = within 15 seconds of your 5K race time.
FRI 2/24: no Cross Training class due to holiday week at COM
TWO WORKOUT CHOICES for SAT 2/25/06:
1) SAT 2/25/06. 7:30 AM MT. HOME INN. parking lot for SHARI TRACY's BIRTHDAY run and workout...12-18 miles ( some will go much longer also, so if that works for you, there is the workout on trails). So if you want a trail run with earlier start, meet there for run on the mountain..If you happen to hit part of Dipsea course - get in hill repeats...
and,
2) SAT: 2/25 ( I may change to Sunday if those running Napa request it; tune back in here by Th or Friday night): Last 10-13 miler before Napa marathon run (and for those who want to get in that distance). 7:30am. MARIN YMCA on road in front of YMCA.
REVERSE TEMPO COURSE (loop) plus rolling hills of Marinwood to simulate Napa course. It will be part dirt/pavement and we'll be close to home base all the time so people can lengthen or shorten the course easily.
This is "medium length run" - is last one before Napa. You'll follow it with a 15-20M week of taper: run less but steady, don't go and slog 9-10 minute miles, but keep it short and crisp.
Mon- rest,
Tue-6 (YMCA Tempo short course),
Wed-rest or 4M,
TH-4M a relaxed track workout,
Fri-4-6 ,
Sat-rest. You will have to get race packet at Expo anyway.
Those still training for tri's as well can swim, some bike, but mainly keep off the feet: you'll wish you had when you reach mile 18 and onward!
more to come later, must go...
Also been swamped with my Dad's situation, but it is getting better. All those doctor meetings!
Kees
SUN: 2/26: rest day from running (triathletes can swim)...Then comes taper week which should total only 15-20 miles . Refer to my past write-up for details for that week.
We went out to Pt. Reyes Station and watched the Tour de California riders come blitzing by...If you blinked you missed it! A beautiful day for a ride which we did get in after the Tour went by. Can see each day's review of the Tour by going to www.byjamesraia.com ¶ 7:40 PM
Thursday, February 16, 2006
2/16/06. Change for SAT am 13M run.
7:15am from my house (N. San Pedro Rd, Left on La Pasada, right on Galerita Way #627).
Vicki De Menno will meet me there, any others are welcome to join in for the workout. Will be run on the Tuesday Tempo course for CHina Camp taking in Peacock Gap area as well.
Runners can cruise together, then take off and go ahead after getting in a portion of the course. It's a 'keyhole" type of course-and with very little traffic.
The emphasis will be on the 2-day "Medium runs" meaning 13 on Sat, then running the upper China Camp area on trails on Sunday over an 11M course (8am). Meet at China Camp kiosk... ¶ 11:45 PM
7:15am from my house (N. San Pedro Rd, Left on La Pasada, right on Galerita Way #627).
Vicki De Menno will meet me there, any others are welcome to join in for the workout. Will be run on the Tuesday Tempo course for CHina Camp taking in Peacock Gap area as well.
Runners can cruise together, then take off and go ahead after getting in a portion of the course. It's a 'keyhole" type of course-and with very little traffic.
The emphasis will be on the 2-day "Medium runs" meaning 13 on Sat, then running the upper China Camp area on trails on Sunday over an 11M course (8am). Meet at China Camp kiosk... ¶ 11:45 PM
Wednesday, February 15, 2006
Kaiser Permanente Half Marathon 2-5-06
Fantastic day for the event: clear, cool and no wind! That's a significant factor along the Great Highway section.
Huge turnout for the event with 4113 finishers in the Half and 2358 in the 5K.
A good number of folks hit PR's that day.
There were 40 runners under 1:20:00 and 265 under 1:30:00 - strong showing on an ideal day.
Much to their credit, Kaiser is not only a sponsor of this popular race, but is also very involved in the events with 482 employees in the Half and 970 in the 5K for 1452 total participating on race day!
I did some lead biking with CHRIS LUNDY(35) of Sausalito who ran sub-6 pace taking #1 spot in the women's field with a 1:16:48 (21st overall) over Caroline Anni's 1:17:54-also sub-6 pace. The MW title was won by Janet Smith(45)in 1:20:36 for 21st woman overall and 154 in the field.
Note that our own PAMELA HAYES(41) was first 40+ div winner with a 1:27:23!
Xterra competitor, LINDA LINDSAY hit a PR in that div (17th) for herself with a 1:39:35 for a 7:36 pace; that should be a confidence booster for her upcoming Napa Marathon and eventual Couer D'Alene Ironman later in June.
KIM BAUMANN, our group member in Petaluma, was 13th in 35-39 with a 1:32:28 - a PR for her in the half!
Not far behind was triathlete, JOCELYN WEINGART for 22nd in 1:34:48 for the same div.
Notching a PR by 4 minutes was our TH group member MELISSA LEWIS for 29th in 35-39 with a 1:38:54!
In 45-49 for 21st was VICKI DeMENNO with a 1:49:39 and then personal trainer, JEAN SAWAYA, along with a group of men/women in the group, held 9's for a steady run to take 1:58:17 while GAYLE SHIMOKAJI, who suffered knee problem still got under 2 hours with her 1:59:54. KEVIN PORTER also pacing with the group and prepping for Napa 1:58:11.
VINCE HAYES I saw pushing mightly as he went well under 7-pace with a 1:29:05..In the 45-49 7am track group guys, STEIN ONSRUD (48) was 19th with a 1:28:07 while CHRIS OAKES was close behind with a 1:28:42.
In 50-54 Men: ultra-runner JOHN CATTS took 9th with a 1:27:19, followed by TOM GUERIN, 15th in 1:31:36 and KEVIN PORTERin 1:58:11...EVE KUHLMAN did the half as a buildup run for upcoming Boston Marathon in April with a 2:03:27..
In the 70-74 a little boo-boo took place as JIM & JOANN KAMBUR had by mistake put on each other's bib number so "Jim" took 3rd in 2:12:15. DICK COUVILLION took 8th in 2:28:31 to round out the group.
I'm sure I missed some folks, but I think most of you were noted...In any case a wonderful for a run.... ¶ 7:00 AM
Fantastic day for the event: clear, cool and no wind! That's a significant factor along the Great Highway section.
Huge turnout for the event with 4113 finishers in the Half and 2358 in the 5K.
A good number of folks hit PR's that day.
There were 40 runners under 1:20:00 and 265 under 1:30:00 - strong showing on an ideal day.
Much to their credit, Kaiser is not only a sponsor of this popular race, but is also very involved in the events with 482 employees in the Half and 970 in the 5K for 1452 total participating on race day!
I did some lead biking with CHRIS LUNDY(35) of Sausalito who ran sub-6 pace taking #1 spot in the women's field with a 1:16:48 (21st overall) over Caroline Anni's 1:17:54-also sub-6 pace. The MW title was won by Janet Smith(45)in 1:20:36 for 21st woman overall and 154 in the field.
Note that our own PAMELA HAYES(41) was first 40+ div winner with a 1:27:23!
Xterra competitor, LINDA LINDSAY hit a PR in that div (17th) for herself with a 1:39:35 for a 7:36 pace; that should be a confidence booster for her upcoming Napa Marathon and eventual Couer D'Alene Ironman later in June.
KIM BAUMANN, our group member in Petaluma, was 13th in 35-39 with a 1:32:28 - a PR for her in the half!
Not far behind was triathlete, JOCELYN WEINGART for 22nd in 1:34:48 for the same div.
Notching a PR by 4 minutes was our TH group member MELISSA LEWIS for 29th in 35-39 with a 1:38:54!
In 45-49 for 21st was VICKI DeMENNO with a 1:49:39 and then personal trainer, JEAN SAWAYA, along with a group of men/women in the group, held 9's for a steady run to take 1:58:17 while GAYLE SHIMOKAJI, who suffered knee problem still got under 2 hours with her 1:59:54. KEVIN PORTER also pacing with the group and prepping for Napa 1:58:11.
VINCE HAYES I saw pushing mightly as he went well under 7-pace with a 1:29:05..In the 45-49 7am track group guys, STEIN ONSRUD (48) was 19th with a 1:28:07 while CHRIS OAKES was close behind with a 1:28:42.
In 50-54 Men: ultra-runner JOHN CATTS took 9th with a 1:27:19, followed by TOM GUERIN, 15th in 1:31:36 and KEVIN PORTERin 1:58:11...EVE KUHLMAN did the half as a buildup run for upcoming Boston Marathon in April with a 2:03:27..
In the 70-74 a little boo-boo took place as JIM & JOANN KAMBUR had by mistake put on each other's bib number so "Jim" took 3rd in 2:12:15. DICK COUVILLION took 8th in 2:28:31 to round out the group.
I'm sure I missed some folks, but I think most of you were noted...In any case a wonderful for a run.... ¶ 7:00 AM
Monday, February 13, 2006
WORKOUTS week of 2/15/06:
(I'm writing this in shorthand because my carpal tunnel from moving boxes and lacing shoes got to me! It's sore)
TUESDAY: TEMPO 6:30am group. from YMCA
TUESDAY: HILL REPEATS - New location!
9:15am. Walsh Drive ("Flying Y") part of course one block past the top of the Dipsea stairs.
Now we switch to working hill repeats on a section of the course:
4-6 repeats of about 3:30-4minutes from bottom of Walsh Drive to Panoramic Hwy. at 5K race pace effort.
You'll add 3X 30" additional reps for power. Stretch out after the workout...
Shari T, Pam J, Anne V. have found this hill repeat course to work well for them. Later on we will tackle the Hogsback part of the course...
For now concentrating on building the time period of 25'- 30', or the equivalent of the Dynamite, Hogsback and Cardiac in hill repeats is what were focusing on.
THURSDAY: Track at COM at 7AM and 9:15am.
FRIDAY: Cross Training session; 9am at COM weight room (for Circuit Weight Training) followed by swim drill workout. April Powers and I have combined our efforts to make use of the great facilities at COM for a fun and productive workout.
This is done through COM so you need to register.
TWO CHOICES for the weekend (note this has been changed since I wrote up the monthly program through Napa Marathon).
Note that this is the last of the longer run weekends: we taper after this for sure.
Homework is pretty well done except for solid 10-13 milers and rest days. Don't cram - it won't work.
SATURDAY: 7:15am 13-15M.
from my house (627 Galerita Way (N. San Pedro Rd, left La Pasada , right Galerita).
Vicki DeMenno plans on being there; anyone wants to join in for all or part of this run is welcome. I will be on bike for portion of it, then head off to work.
We'll go from the house and hook up with our Tuesday Tempo course for the 13-15 miler.
SUNDAY, 8am China Camp by kiosk, offroad parking. Two times an 11M loop on dirt over the upper part above China Camp. After the basic ascent , should be rolling and flat...People can come for one or two loop workout. Kevin P., Dave C. Linda L. plan on running it so far.
...I may add more info later tonight, but wanted to get this info up now...
I'm also still dealing with my Dad and his estate affairs...plus Sandy is hitting that sore/raw stage of shoulder rehab...
more to come ¶ 6:32 PM
(I'm writing this in shorthand because my carpal tunnel from moving boxes and lacing shoes got to me! It's sore)
TUESDAY: TEMPO 6:30am group. from YMCA
TUESDAY: HILL REPEATS - New location!
9:15am. Walsh Drive ("Flying Y") part of course one block past the top of the Dipsea stairs.
Now we switch to working hill repeats on a section of the course:
4-6 repeats of about 3:30-4minutes from bottom of Walsh Drive to Panoramic Hwy. at 5K race pace effort.
You'll add 3X 30" additional reps for power. Stretch out after the workout...
Shari T, Pam J, Anne V. have found this hill repeat course to work well for them. Later on we will tackle the Hogsback part of the course...
For now concentrating on building the time period of 25'- 30', or the equivalent of the Dynamite, Hogsback and Cardiac in hill repeats is what were focusing on.
THURSDAY: Track at COM at 7AM and 9:15am.
FRIDAY: Cross Training session; 9am at COM weight room (for Circuit Weight Training) followed by swim drill workout. April Powers and I have combined our efforts to make use of the great facilities at COM for a fun and productive workout.
This is done through COM so you need to register.
TWO CHOICES for the weekend (note this has been changed since I wrote up the monthly program through Napa Marathon).
Note that this is the last of the longer run weekends: we taper after this for sure.
Homework is pretty well done except for solid 10-13 milers and rest days. Don't cram - it won't work.
SATURDAY: 7:15am 13-15M.
from my house (627 Galerita Way (N. San Pedro Rd, left La Pasada , right Galerita).
Vicki DeMenno plans on being there; anyone wants to join in for all or part of this run is welcome. I will be on bike for portion of it, then head off to work.
We'll go from the house and hook up with our Tuesday Tempo course for the 13-15 miler.
SUNDAY, 8am China Camp by kiosk, offroad parking. Two times an 11M loop on dirt over the upper part above China Camp. After the basic ascent , should be rolling and flat...People can come for one or two loop workout. Kevin P., Dave C. Linda L. plan on running it so far.
...I may add more info later tonight, but wanted to get this info up now...
I'm also still dealing with my Dad and his estate affairs...plus Sandy is hitting that sore/raw stage of shoulder rehab...
more to come ¶ 6:32 PM
Thursday, February 09, 2006
Craig Stern's ALL COMER TRACK MEETS begin this Saturday, 2-11-06; Note that Couples Relay is on Sunday, 2-1206 at Vintage Oaks Shopping Center:
The track meets are held for 3 Saturdays:
- Takes place on the brand new track at Novato High.
ALL COMERS TRACK MEETS @ NOVATO HIGH – SATURDAYS—FEBRUARY 11TH, 18TH and 25TH
A FUND-RAISER FOR SAN MARIN AND NOVATO HIGH SCHOOLS!!!
Where:
Novato High School-- 625 Arthur, Novato, 94947-- in Marin County
When:
Sat. Feb. 11, 18, 25th—10 AM START
Who:
OPEN TO ALL, OPEN, COLLEGE, MASTERS, HIGH SCHOOL AND YOUTH; BOYS & GIRLS; MEN AND WOMEN
Entry Fee:
$5.00 PER ENTRANT, ALL TEAMS WITH 10 OR MORE ENTRANTS, DISCOUNT $4.00 PER ATHLETE, $3.00 SPECTATORS
Contact:
Head Track Coach, Steve Deschler (415) 883-5756, srdjc@sbcglobal.net
EXPERIENCE AN ALL-NEW ALL-WEATHER “STATE OF THE ART” TRACK AT NOVATO HIGH SCHOOL Coaches of HS and Club teams are encouraged to bring 10 or more to receive discount.
Order of Events (Running and Field events)
Running Events Begin 10:00 am
Field Events , 10:00
4 x 100R
1500
110 HH
100 HH
HJ
LJ
TJ --to follow LJ
400
100
800
200
3000
4 x 400R ¶ 11:01 PM
The track meets are held for 3 Saturdays:
- Takes place on the brand new track at Novato High.
ALL COMERS TRACK MEETS @ NOVATO HIGH – SATURDAYS—FEBRUARY 11TH, 18TH and 25TH
A FUND-RAISER FOR SAN MARIN AND NOVATO HIGH SCHOOLS!!!
Where:
Novato High School-- 625 Arthur, Novato, 94947-- in Marin County
When:
Sat. Feb. 11, 18, 25th—10 AM START
Who:
OPEN TO ALL, OPEN, COLLEGE, MASTERS, HIGH SCHOOL AND YOUTH; BOYS & GIRLS; MEN AND WOMEN
Entry Fee:
$5.00 PER ENTRANT, ALL TEAMS WITH 10 OR MORE ENTRANTS, DISCOUNT $4.00 PER ATHLETE, $3.00 SPECTATORS
Contact:
Head Track Coach, Steve Deschler (415) 883-5756, srdjc@sbcglobal.net
EXPERIENCE AN ALL-NEW ALL-WEATHER “STATE OF THE ART” TRACK AT NOVATO HIGH SCHOOL Coaches of HS and Club teams are encouraged to bring 10 or more to receive discount.
Order of Events (Running and Field events)
Running Events Begin 10:00 am
Field Events , 10:00
4 x 100R
1500
110 HH
100 HH
HJ
LJ
TJ --to follow LJ
400
100
800
200
3000
4 x 400R ¶ 11:01 PM
Th 2-906 UPDATE on my Dad
Thank you, folks, for the kind words. I received a call that My Dad did was having a second seizure as I was going along with the lead bikers at the Kaiser Permanente Half Marathon...
Briefly, he went to Emergency, was stabilized, sent home, I took him to his doctor Monday morning and he was very tired & not making sense. I thought this was looking very poorly for him.
Dont' know what kicked off the episodes. Turns out also that he was dehydrated (can't drink fluids when you're in emergency); got him some Gatorade and water and waited.
Got someone to watch him for 10 hours per day (an outfit called Visiting Angels)-they were terrific. My brother and sister came from out of town, but by today he seems back with the program talking sense and taking walks. Don't know how, but hopefully it will continue...Kees ¶ 9:47 PM
Thank you, folks, for the kind words. I received a call that My Dad did was having a second seizure as I was going along with the lead bikers at the Kaiser Permanente Half Marathon...
Briefly, he went to Emergency, was stabilized, sent home, I took him to his doctor Monday morning and he was very tired & not making sense. I thought this was looking very poorly for him.
Dont' know what kicked off the episodes. Turns out also that he was dehydrated (can't drink fluids when you're in emergency); got him some Gatorade and water and waited.
Got someone to watch him for 10 hours per day (an outfit called Visiting Angels)-they were terrific. My brother and sister came from out of town, but by today he seems back with the program talking sense and taking walks. Don't know how, but hopefully it will continue...Kees ¶ 9:47 PM
Wednesday, February 08, 2006
WEDNESDAY, Feb 8, 2006
I'll be entering info in bursts as we've had a change of events in the family (my Dad has had two seizures: one on Friday and again on Sunday-it's changed his status dramatically) so we've been busy!My brother and sister are in town to help, so we're doing fine. Just tough to see one's father go through these episodes.
..so here goes the dot journalism style for now.
- The workouts this week, then I'll recap our group's efforts at the KAISER PERMANETE HALF MARATHON last weekend. What a beautiful day for the race - and no gale force winds on the Great Highway!
- COUPLES RELAY is this Sunday. Try and get your partner lined up this week; if you still need one come race morning and we'll line you up with one.
this race is good for speedwork, a lot of fun and no pressure. I'm hoping we attract many young people to join in as the 2M distance is so doable for most runners.
If you're on the marathon training program for NAPA MARATHON (3-5-06)refer to my email for details. Essentially you can run some mileage before the Couples Relay, do the race, then follow-up with some more distance work..It's the weekend of two "medium days" of mileage: about 22M for the weekend.
- TH we have the usual track sessions for 7am and 9:15am at COM...may have some with relay 400's to tune-up for the weekend race.
- FRIDAY, 2/10/06. 9AM CROSS TRAINING CLASS (and Circuit weight training) with April Powers and I. This facility is a real find: lots of space for 27 stations of exercises, no crowds and then April has a swim workout planned for you each time. Terrific for triathletes to get in a cross training day. Only $21/semester-through May, plus the $30/month for my group members.
Fridays, nobody is using the gym so this works out great for those who are motivated: make use of those facilities!
BUT, if you haven't signed up (it's through the College), you must do it ASAP. Email April: coachapril@comcast.net or call at a reasonable hour on her cell at 686-8222
THIS WEEKEND: I'm holding off on Sat workout due to my Dad's questionable condition, but will hopefully see most of you on Sunday at the Couples Relay...
..more to come ¶ 7:30 AM
I'll be entering info in bursts as we've had a change of events in the family (my Dad has had two seizures: one on Friday and again on Sunday-it's changed his status dramatically) so we've been busy!My brother and sister are in town to help, so we're doing fine. Just tough to see one's father go through these episodes.
..so here goes the dot journalism style for now.
- The workouts this week, then I'll recap our group's efforts at the KAISER PERMANETE HALF MARATHON last weekend. What a beautiful day for the race - and no gale force winds on the Great Highway!
- COUPLES RELAY is this Sunday. Try and get your partner lined up this week; if you still need one come race morning and we'll line you up with one.
this race is good for speedwork, a lot of fun and no pressure. I'm hoping we attract many young people to join in as the 2M distance is so doable for most runners.
If you're on the marathon training program for NAPA MARATHON (3-5-06)refer to my email for details. Essentially you can run some mileage before the Couples Relay, do the race, then follow-up with some more distance work..It's the weekend of two "medium days" of mileage: about 22M for the weekend.
- TH we have the usual track sessions for 7am and 9:15am at COM...may have some with relay 400's to tune-up for the weekend race.
- FRIDAY, 2/10/06. 9AM CROSS TRAINING CLASS (and Circuit weight training) with April Powers and I. This facility is a real find: lots of space for 27 stations of exercises, no crowds and then April has a swim workout planned for you each time. Terrific for triathletes to get in a cross training day. Only $21/semester-through May, plus the $30/month for my group members.
Fridays, nobody is using the gym so this works out great for those who are motivated: make use of those facilities!
BUT, if you haven't signed up (it's through the College), you must do it ASAP. Email April: coachapril@comcast.net or call at a reasonable hour on her cell at 686-8222
THIS WEEKEND: I'm holding off on Sat workout due to my Dad's questionable condition, but will hopefully see most of you on Sunday at the Couples Relay...
..more to come ¶ 7:30 AM
Thursday, February 02, 2006
Thursday, 2-2-06: ARCH RIVAL
New Shoes: running, Cross Trainers, Spikes
All Comer Meets
www.ArchRivalSport.com - work in progress
A number of running and fitness shoes just in during January and February:
BROOKS TRANCE ($134)Brooks' high end shoe; we have a size run for women
BROOKS RADIUS - a neutral shoe with wide base, good heel counter, has additional heel cushion inserts.
SAUCONY RESOLVE - a very supportive shoe which helps cover the gap left by the Asic Koji. So if you need a strong medial support shoe this is worth checking out.
New AVIA CROSS TRAINERS 175 ($49.95)
We're pleased with the look, colors and value for the money
Also, the AVIA 681 Fitness Shoe for Aerobics ($64.95) for women.
SPIKES in for M/W:
- NIKE ZOOM RIVAL SPRINT
- NIKE RIVAL D PLUS
- NIKE RIVAL MD
- ASICS HYPER ROCKET GIRL
We continue to support our schools and clubs with a discount to team members.
On SALE:
Women's ADRENALINE TRAIL sizes 6-8 ($69, down from $89)
Women's BROOKS ARIEL ($89, down from $109)
sizes: 6,7, 7.5, 11.5, 12.
This is their very supportive and comfortable road shoe.
Also available for the men: BROOKS BEAST.
UNDER ARMOUR apparel continues to expand their line along with their usual All Season Gear, compression shorts, gym and basketball shorts, women's full line.
NEW is the men's Baseball Windbreaker pullover shirt ($59).
Erin, our staff member who works in our San Francisco store, has started on the new store website: www.ArchRivalSport.com.
Still much to go, including the workout group schedules which I will add soon.
...must go for now...see many of you at the half marathon this weekend (read my tips in the previous blog listing). ¶ 10:56 PM
New Shoes: running, Cross Trainers, Spikes
All Comer Meets
www.ArchRivalSport.com - work in progress
A number of running and fitness shoes just in during January and February:
BROOKS TRANCE ($134)Brooks' high end shoe; we have a size run for women
BROOKS RADIUS - a neutral shoe with wide base, good heel counter, has additional heel cushion inserts.
SAUCONY RESOLVE - a very supportive shoe which helps cover the gap left by the Asic Koji. So if you need a strong medial support shoe this is worth checking out.
New AVIA CROSS TRAINERS 175 ($49.95)
We're pleased with the look, colors and value for the money
Also, the AVIA 681 Fitness Shoe for Aerobics ($64.95) for women.
SPIKES in for M/W:
- NIKE ZOOM RIVAL SPRINT
- NIKE RIVAL D PLUS
- NIKE RIVAL MD
- ASICS HYPER ROCKET GIRL
We continue to support our schools and clubs with a discount to team members.
On SALE:
Women's ADRENALINE TRAIL sizes 6-8 ($69, down from $89)
Women's BROOKS ARIEL ($89, down from $109)
sizes: 6,7, 7.5, 11.5, 12.
This is their very supportive and comfortable road shoe.
Also available for the men: BROOKS BEAST.
UNDER ARMOUR apparel continues to expand their line along with their usual All Season Gear, compression shorts, gym and basketball shorts, women's full line.
NEW is the men's Baseball Windbreaker pullover shirt ($59).
Erin, our staff member who works in our San Francisco store, has started on the new store website: www.ArchRivalSport.com.
Still much to go, including the workout group schedules which I will add soon.
...must go for now...see many of you at the half marathon this weekend (read my tips in the previous blog listing). ¶ 10:56 PM
