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
