Monday, March 13, 2006
3/13/06 - 3/19/06 WORKOUT DAYS..GEBRSELASSIE SETS WR 25K...
(I will update this blog date to determine Sat workout - IF we do it due to Across The Bay 12K-which I'm working)
TUESDAY, 3/20: TEMPO: YMCA for 6:30am gp.
- 9AM Group...Combination hill workout from Ross Common:
do warmup to Phoenix Lake's base of dam. Do a rep up to dam, continue with recovery jog to base of Baldy and do 4' up; recover by joggin all the way to base of dam/parking lot. Repeat3-4 times.
This will help get the legs used to downhill and I think it will be okay for footing to train here even with all the rain damage to the trails/fireroads.
THURSDAY is TRACK for 7am and 9am groups
(remember that the 9am group warms up and is ready for the main workout at 9:15am).
SUNDAY on 3/19/06 is "Across The Bay 12K"
I have suggested that some folks use this race as a practice race for:
-getting down the race day logistics on a point to point race
- settling on what clothing and shoes to wear.
- what to eat the night before and morning of the race
- keeping in check the effects of race anxiety, anticipation and pacing your race.
note on Walsh Drive repeats:
We worked out a varied and productive routine on this part of the Dipsea course and it doesn't matter if it's wet out there.
- Edgewood road worked out for the warmup prior to hitting the hill repeats (or come to the site after running a warmup in your area)
- We did 2X30" (to main tree on the right)
(recovery was to base of hill)
- 2X about 1:15 to start of trail portion
- 2X about 2:05 to end of trail
- 2X about 2:30 halfway up paved road
(recover only back down to 30" tree)
- 2X about 3+ minutes to and around corner on Panoramic Hwy.
- finished with 2X 30" from base to tree for leg strength/power push . This made for a solid 15 minutes of uphill running.
We will build on this time period until we hit 25-30 minutes (length of time on Hogsback).
...feedback was that the variety of time periods for the uphill repeats were challenging - and helpful. Plus folks got to know the different parts of the course better.
...I will update this page later this week.
3/12/06: Keep your eye on GEBRSELASSIE has he prepares for London Marathon with some WR steppingstone performances:
- Jan 2006 at Rock 'n Roll Marthon he set WR half marathon with a 58:55.
-- on 3-12-06 he set WR 25K (15.53M) in Netherlands with a 1:11:37 over a minute better than previous record. his 15K split (9.32M) was 43:00!
He was 7 minutes ahead of 2nd place.
---ZHOU CHUNXIU of China became the 7th woman to break the 2:20 barrier with a 2:19:51 at Seoul Int. Marathon. ¶ 6:40 AM
(I will update this blog date to determine Sat workout - IF we do it due to Across The Bay 12K-which I'm working)
TUESDAY, 3/20: TEMPO: YMCA for 6:30am gp.
- 9AM Group...Combination hill workout from Ross Common:
do warmup to Phoenix Lake's base of dam. Do a rep up to dam, continue with recovery jog to base of Baldy and do 4' up; recover by joggin all the way to base of dam/parking lot. Repeat3-4 times.
This will help get the legs used to downhill and I think it will be okay for footing to train here even with all the rain damage to the trails/fireroads.
THURSDAY is TRACK for 7am and 9am groups
(remember that the 9am group warms up and is ready for the main workout at 9:15am).
SUNDAY on 3/19/06 is "Across The Bay 12K"
I have suggested that some folks use this race as a practice race for:
-getting down the race day logistics on a point to point race
- settling on what clothing and shoes to wear.
- what to eat the night before and morning of the race
- keeping in check the effects of race anxiety, anticipation and pacing your race.
note on Walsh Drive repeats:
We worked out a varied and productive routine on this part of the Dipsea course and it doesn't matter if it's wet out there.
- Edgewood road worked out for the warmup prior to hitting the hill repeats (or come to the site after running a warmup in your area)
- We did 2X30" (to main tree on the right)
(recovery was to base of hill)
- 2X about 1:15 to start of trail portion
- 2X about 2:05 to end of trail
- 2X about 2:30 halfway up paved road
(recover only back down to 30" tree)
- 2X about 3+ minutes to and around corner on Panoramic Hwy.
- finished with 2X 30" from base to tree for leg strength/power push . This made for a solid 15 minutes of uphill running.
We will build on this time period until we hit 25-30 minutes (length of time on Hogsback).
...feedback was that the variety of time periods for the uphill repeats were challenging - and helpful. Plus folks got to know the different parts of the course better.
...I will update this page later this week.
3/12/06: Keep your eye on GEBRSELASSIE has he prepares for London Marathon with some WR steppingstone performances:
- Jan 2006 at Rock 'n Roll Marthon he set WR half marathon with a 58:55.
-- on 3-12-06 he set WR 25K (15.53M) in Netherlands with a 1:11:37 over a minute better than previous record. his 15K split (9.32M) was 43:00!
He was 7 minutes ahead of 2nd place.
---ZHOU CHUNXIU of China became the 7th woman to break the 2:20 barrier with a 2:19:51 at Seoul Int. Marathon. ¶ 6:40 AM
