Monday, February 20, 2006
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
