Kees Fitness
Wednesday, April 26, 2006
4/26/06
- WORKOUTS
- What's new at ARCH RIVAL?
- RACES
- Remember to check www.TheSchedule.com for race updates and special articles.
WORKOUTS: HILL REPEATS - 2 sites
1. McGINNIS PARK: 7am, 16-20 reps for those training for Dipsea; 12 reps if you're building strength for road racing.
I will be at this site and will give the workout for the :
2. WALSH DRIVE: 7am with fewer reps due to new addition of Dipsea course to workout:
Do warmup either from downtown Mill Valley or run Edgewood. All meet at base of Walsh Drive warmed-up and ready to go by 7:30am.
2X30" to tree strideout/warmup uphill reps;
2X1' to wooden gate at beginning of trail;
2X 1:30 to end of trail by driveway with woodpile starting at base of Walsh Dr. After 2nd rep go down to tree ( end for the 30" rep) and:
1X 2:10 to blue recyle can; then down to top of trail;
3X 1:30 to up and around corner on Panoramic; THEN cross the street with group together, go down to Muir Woods (gives you quad work for downhill with tired legs), when you get to bottom, grab a drink at fountain in parking lot; then go up paved road (the way you'd drive back up to Windy Gap). This will be a steady 10-14 minute uphill tempo run for you to the base of Windy Gap stairs. Then up Windy Gap and back to Walsh Drive.
ARCH RIVAL:
Now that the weather is improving we have:
- New Women's MERREL Sandals ($69.95) PRIMO BREEZE slip on sandals that have mesh upper in: Navy, Tan, Black, Turquiose, Blue, Green and Tangelo;
- MERREL PALMETTO Sandals ($64.95) with toe grip in: Tangelo, Red, Black, Green, Navy.
- MERREL HEMP mesh sandals ($59.95) in Blue, Black.
-Then for walking through the water, tidepools, beach etc.,:
MERREL "WaterPro Flow Water Shoe" ($89.95) for men and women
- Also cap/hats by NIKE & ASICS with UV Protection important if you are running long on the roads or trails in the sun or hanging out.
- A new NB XT 715 for women on sale at $59.95. This XT Shoe has a mesh upper to keep you cooler.
- Very lightweight, thin that functions as a windbreak and is packable the OPTIK JACKET by Pearl Izumi ($65). Good also for cyclists for visibility - it's bright yellow.
CARY, our apparel buyer has also brought in new shorts/tops by MOUNTAIN HARDWARE; UV Proof t-s by ASICS, more UNDER ARMOUR, Capris of various kinds, LIFE IS GOOD mugs, t-shirts, hats; more NIKE TEMPO women's running shorts, and much more.
RACES: This weekend is the Big Sur Int Marathon (yes, it's full), but if you need biathlon there's Al Kirkman's
PESCADERO BIATHLON (5kR-17mB-2mR) at Duarte's Tavern.
...We just stopped by there on Tuesday on our way home from Santa Cruz area, primarily to sample their famous pies! All part of Sandy's birthday celebration in a funky town. By the way, the interior roads that are parallel to Coastal Hwy One are fairly quiet and safe for cycling..
ZIPPY's 5K: Good Tamalpa turnout!
This course is not a "fast" course but proved to be interesting as the organizers (Excelsior club) offered $25 for every second someone goes under the Course Record.
I arrived just before the start, saw they had no lead bikers, so made the decision to do some biking with the leaders. Good thing too, as there were motorists on the course by Stow Lake trying to hang U-turns. ...must go for now, but will update later. ¶ 6:58 AM
- WORKOUTS
- What's new at ARCH RIVAL?
- RACES
- Remember to check www.TheSchedule.com for race updates and special articles.
WORKOUTS: HILL REPEATS - 2 sites
1. McGINNIS PARK: 7am, 16-20 reps for those training for Dipsea; 12 reps if you're building strength for road racing.
I will be at this site and will give the workout for the :
2. WALSH DRIVE: 7am with fewer reps due to new addition of Dipsea course to workout:
Do warmup either from downtown Mill Valley or run Edgewood. All meet at base of Walsh Drive warmed-up and ready to go by 7:30am.
2X30" to tree strideout/warmup uphill reps;
2X1' to wooden gate at beginning of trail;
2X 1:30 to end of trail by driveway with woodpile starting at base of Walsh Dr. After 2nd rep go down to tree ( end for the 30" rep) and:
1X 2:10 to blue recyle can; then down to top of trail;
3X 1:30 to up and around corner on Panoramic; THEN cross the street with group together, go down to Muir Woods (gives you quad work for downhill with tired legs), when you get to bottom, grab a drink at fountain in parking lot; then go up paved road (the way you'd drive back up to Windy Gap). This will be a steady 10-14 minute uphill tempo run for you to the base of Windy Gap stairs. Then up Windy Gap and back to Walsh Drive.
ARCH RIVAL:
Now that the weather is improving we have:
- New Women's MERREL Sandals ($69.95) PRIMO BREEZE slip on sandals that have mesh upper in: Navy, Tan, Black, Turquiose, Blue, Green and Tangelo;
- MERREL PALMETTO Sandals ($64.95) with toe grip in: Tangelo, Red, Black, Green, Navy.
- MERREL HEMP mesh sandals ($59.95) in Blue, Black.
-Then for walking through the water, tidepools, beach etc.,:
MERREL "WaterPro Flow Water Shoe" ($89.95) for men and women
- Also cap/hats by NIKE & ASICS with UV Protection important if you are running long on the roads or trails in the sun or hanging out.
- A new NB XT 715 for women on sale at $59.95. This XT Shoe has a mesh upper to keep you cooler.
- Very lightweight, thin that functions as a windbreak and is packable the OPTIK JACKET by Pearl Izumi ($65). Good also for cyclists for visibility - it's bright yellow.
CARY, our apparel buyer has also brought in new shorts/tops by MOUNTAIN HARDWARE; UV Proof t-s by ASICS, more UNDER ARMOUR, Capris of various kinds, LIFE IS GOOD mugs, t-shirts, hats; more NIKE TEMPO women's running shorts, and much more.
RACES: This weekend is the Big Sur Int Marathon (yes, it's full), but if you need biathlon there's Al Kirkman's
PESCADERO BIATHLON (5kR-17mB-2mR) at Duarte's Tavern.
...We just stopped by there on Tuesday on our way home from Santa Cruz area, primarily to sample their famous pies! All part of Sandy's birthday celebration in a funky town. By the way, the interior roads that are parallel to Coastal Hwy One are fairly quiet and safe for cycling..
ZIPPY's 5K: Good Tamalpa turnout!
This course is not a "fast" course but proved to be interesting as the organizers (Excelsior club) offered $25 for every second someone goes under the Course Record.
I arrived just before the start, saw they had no lead bikers, so made the decision to do some biking with the leaders. Good thing too, as there were motorists on the course by Stow Lake trying to hang U-turns. ...must go for now, but will update later. ¶ 6:58 AM
Saturday, April 15, 2006
-RESULTS-Zippy's 5K-
"The Man Who Skied Down Everest"
4/17/06 BOSTON MARATHON -play by play on www.theschedule.com site: I posted fun facts, past results and the mile by mile details in this year's record setting race. How about that string of 4:40 miles he threw in late in the race!
WORKOUTS:
4/18/06 TEMPO at 6:30am CHINA CAMP for early morning group.
I'm holding off on 9:15am group until we have enough participants to take advantage of group energy for tempo running and my help out there...So let me know if interest is there...in the meantime I would encourage you to do hill training for those of you interested in road racing and Dipsea preparation.
Tuesday is a day off so I want to get in my cycling,a particularly good Stability Challenge Ball class at noon, time with Sandy and taking care my Dad out - now that the weather is nice again!
An unusual film on KQED that I saw years ago: "The Man Who Skied Down Everest" is on TH night at 8pm. This adventurer from Japan has skiied Mt. Fuji, but this incredible feat on Everest is something to see! It was interesting how they did the trek to Everest, the fitness testing, and then that 45 degree slope of ice he skiied down. Crazy!...check it out..
ZIPPY's 5K on 4/23/06 Golden Gate Park
That's the run I'm encouraging folks to run and see how the distance, tempo, hill and track training come together over the 3.1M distance. There will be separate heats for women (8am) and men(8:30am)at Conservatory of Flowers/Jfk drive) (see www.theschedule.com or zippy5krun.org for details)...I hope to be out there on the bike to cheer you on. Remember this is also a race on the Grand Prix Series, so be sure to register as Tamalpa for team scoring....
SATURDAY, HILL REPEATS at 7am (for those who are not running ZIPPY's 5K): TWO LOCATIONS:
7am at McGinnis Park.
Levee warm-up, then 17-18 reps for those training for Dipsea and 12 for those using hill repeats to improve their road racing. We want to be at 20 reps by end of month so you can put attention to training on the Dipsea trail during May.
Note, that we have a "Dipsea, Mountain Theatre Trail Map" at Arch Rival for our customers. Pretty handy.
7am at WALSH DRIVE location:
I'll be here (because I need to guide some new folks to the site). some of you may want to start in downtown Mill Valley run a street loop for warmup, come up the stairs, then to base of Walsh Drive for warm-up. Otherwise, take an out/back run on Edgewood.
- 3X30" easy to 1st tree on right; back down to base of hill;
- 3X 1' to head of trail/gate; back to bottom jog;
- 3X 1:30 to end of trail section to 1st driveway on left by woodpile. Run quickly back down on dirt section only to get used to running downhill with tired/rubbery legs. Go easy jog down on paved sections..After 3rd rep go to top of 30" finish (by tree) for new start point;
- 2X from 30" tree to halfway up paved section to blue recycle bin (about 2:10); after 2nd rep, go down to beginning of trail/gate for new start point.
- 3X 1:30 up to blue recyle bin halfway up paved section; after 3rd rep go to top of trail section and,
- 3X2' reps up to Panoramic and around corner to driveway entrance. Return to bottom of Walsh Drive and do,
- 4X10" power drive to 1st driveway.
some Results
- LINDA LINDSAY took 2nd in her age group on last week's SEAT OTTER CLASSIC Friday road race...this is one of the largest meets around held at Laguna Seca, though with this year's rains it made for challenging terrain.
- MICHAEL HOLLAND placed 1st in 55-59 age div. at Pear Blossom 10M with a 65:19.."It was hard work all the way," commented Mike on his effort there. But he took 1st -even if he did have to go to Oregon to do it...
- It took me a while to pry it out of her, but LEIGH KENNY, did win the women's Masters and Open division in a recent 50K trail run in Utah in spite of almost cramping from the cold and altitude. She's learned that running in cold weather does not suit her well.
..more to come ¶ 10:17 PM
"The Man Who Skied Down Everest"
4/17/06 BOSTON MARATHON -play by play on www.theschedule.com site: I posted fun facts, past results and the mile by mile details in this year's record setting race. How about that string of 4:40 miles he threw in late in the race!
WORKOUTS:
4/18/06 TEMPO at 6:30am CHINA CAMP for early morning group.
I'm holding off on 9:15am group until we have enough participants to take advantage of group energy for tempo running and my help out there...So let me know if interest is there...in the meantime I would encourage you to do hill training for those of you interested in road racing and Dipsea preparation.
Tuesday is a day off so I want to get in my cycling,a particularly good Stability Challenge Ball class at noon, time with Sandy and taking care my Dad out - now that the weather is nice again!
An unusual film on KQED that I saw years ago: "The Man Who Skied Down Everest" is on TH night at 8pm. This adventurer from Japan has skiied Mt. Fuji, but this incredible feat on Everest is something to see! It was interesting how they did the trek to Everest, the fitness testing, and then that 45 degree slope of ice he skiied down. Crazy!...check it out..
ZIPPY's 5K on 4/23/06 Golden Gate Park
That's the run I'm encouraging folks to run and see how the distance, tempo, hill and track training come together over the 3.1M distance. There will be separate heats for women (8am) and men(8:30am)at Conservatory of Flowers/Jfk drive) (see www.theschedule.com or zippy5krun.org for details)...I hope to be out there on the bike to cheer you on. Remember this is also a race on the Grand Prix Series, so be sure to register as Tamalpa for team scoring....
SATURDAY, HILL REPEATS at 7am (for those who are not running ZIPPY's 5K): TWO LOCATIONS:
7am at McGinnis Park.
Levee warm-up, then 17-18 reps for those training for Dipsea and 12 for those using hill repeats to improve their road racing. We want to be at 20 reps by end of month so you can put attention to training on the Dipsea trail during May.
Note, that we have a "Dipsea, Mountain Theatre Trail Map" at Arch Rival for our customers. Pretty handy.
7am at WALSH DRIVE location:
I'll be here (because I need to guide some new folks to the site). some of you may want to start in downtown Mill Valley run a street loop for warmup, come up the stairs, then to base of Walsh Drive for warm-up. Otherwise, take an out/back run on Edgewood.
- 3X30" easy to 1st tree on right; back down to base of hill;
- 3X 1' to head of trail/gate; back to bottom jog;
- 3X 1:30 to end of trail section to 1st driveway on left by woodpile. Run quickly back down on dirt section only to get used to running downhill with tired/rubbery legs. Go easy jog down on paved sections..After 3rd rep go to top of 30" finish (by tree) for new start point;
- 2X from 30" tree to halfway up paved section to blue recycle bin (about 2:10); after 2nd rep, go down to beginning of trail/gate for new start point.
- 3X 1:30 up to blue recyle bin halfway up paved section; after 3rd rep go to top of trail section and,
- 3X2' reps up to Panoramic and around corner to driveway entrance. Return to bottom of Walsh Drive and do,
- 4X10" power drive to 1st driveway.
some Results
- LINDA LINDSAY took 2nd in her age group on last week's SEAT OTTER CLASSIC Friday road race...this is one of the largest meets around held at Laguna Seca, though with this year's rains it made for challenging terrain.
- MICHAEL HOLLAND placed 1st in 55-59 age div. at Pear Blossom 10M with a 65:19.."It was hard work all the way," commented Mike on his effort there. But he took 1st -even if he did have to go to Oregon to do it...
- It took me a while to pry it out of her, but LEIGH KENNY, did win the women's Masters and Open division in a recent 50K trail run in Utah in spite of almost cramping from the cold and altitude. She's learned that running in cold weather does not suit her well.
..more to come ¶ 10:17 PM
Monday, April 10, 2006
Week of 4/9/06:
4/11/06,TUESDAY: TEMPO at YMCA at 6:30am
THURSDAY, 4/13/06: TRACK. "5K Predictor
Workout" in anticipation of the Zippy's 5K race, Marin Human Race (5-13)and Memorial Day Races (Memorial Day)and strong fitness for the Dipsea buildup.
This workout is a lesson in pacing and fitness: the goal is to produce 3 strong and even 1600 meter efforts. This workout and running 5K's will teach how to race.
WORKOUT: 3 X 1600's (metrice mile) with EXACTLY one minute rest; average the 3-1600's, multiply 3.125 and you'll be within 15" of your 5K time.
If it's raining, this workout should be over quickly, so it shouldn't be too bad.
SATURDAY, 4/15/06: HILL REPEATS - 7am
Two Locations:
1. McGINNIS PARK, meet at inside parking lot near team clubhouse as usual. Do loop around levees for warmup. Then do 16-18 reps if you are training for Dipsea; if you're including hill repeats into your program for road races and strength, do limit of 12 reps.
Do recovery run around at least one pond, then back to parking lot and do your stretching.
If you're just coming to these workouts do a moderate number of reps and see how your legs feel the next day - that will let you know.
2. WALSH DRIVE, 7am also ("Flying Y area")which is one block past last flight of the Dipsea steps: meet at base of paved hill that goes through the housing area. You will do 15-20' warmup on Edgewood Drive (immediate right after top of stairs). We will be increasing the total time period of hillwork and approaching our goal of 30 minutes total:
2X 30" light uphill run to get it going (to tree on right);
3X 1:05 or so to gate at BEGINNING of dirt path portion from bottom of Walsh;
3X 1:30 or so to END of dirt path portion from bottom of Walsh Drive. Note: run quickly down the dirt portion only for dowhill practice.
After 3rd rep go back down to end (top) of 30" rep point at the tree on right side, Then,
3X 2:05 or so to halfway up next paved section by house with recycling bins in front. after 3rd rep go to beginning of trail;
3x 2:30 or so from beginning of trail to around corner on Panoramic.
Jog back down to base of Walsh Drive and do 4 X 10" only (to 1st driveway on left) for pure power development in legs.
Be sure to stretch well after the workout!
If you are new to the workout do 1-2 reps only of each section so you avoid injuring an Achilles or hamstring.
I most likely will be at Walsh Drive site, but will decide later. Be sure to write down the workout for Walsh Dr. in case I'm at McGinnis location. ¶ 8:38 AM
4/11/06,TUESDAY: TEMPO at YMCA at 6:30am
THURSDAY, 4/13/06: TRACK. "5K Predictor
Workout" in anticipation of the Zippy's 5K race, Marin Human Race (5-13)and Memorial Day Races (Memorial Day)and strong fitness for the Dipsea buildup.
This workout is a lesson in pacing and fitness: the goal is to produce 3 strong and even 1600 meter efforts. This workout and running 5K's will teach how to race.
WORKOUT: 3 X 1600's (metrice mile) with EXACTLY one minute rest; average the 3-1600's, multiply 3.125 and you'll be within 15" of your 5K time.
If it's raining, this workout should be over quickly, so it shouldn't be too bad.
SATURDAY, 4/15/06: HILL REPEATS - 7am
Two Locations:
1. McGINNIS PARK, meet at inside parking lot near team clubhouse as usual. Do loop around levees for warmup. Then do 16-18 reps if you are training for Dipsea; if you're including hill repeats into your program for road races and strength, do limit of 12 reps.
Do recovery run around at least one pond, then back to parking lot and do your stretching.
If you're just coming to these workouts do a moderate number of reps and see how your legs feel the next day - that will let you know.
2. WALSH DRIVE, 7am also ("Flying Y area")which is one block past last flight of the Dipsea steps: meet at base of paved hill that goes through the housing area. You will do 15-20' warmup on Edgewood Drive (immediate right after top of stairs). We will be increasing the total time period of hillwork and approaching our goal of 30 minutes total:
2X 30" light uphill run to get it going (to tree on right);
3X 1:05 or so to gate at BEGINNING of dirt path portion from bottom of Walsh;
3X 1:30 or so to END of dirt path portion from bottom of Walsh Drive. Note: run quickly down the dirt portion only for dowhill practice.
After 3rd rep go back down to end (top) of 30" rep point at the tree on right side, Then,
3X 2:05 or so to halfway up next paved section by house with recycling bins in front. after 3rd rep go to beginning of trail;
3x 2:30 or so from beginning of trail to around corner on Panoramic.
Jog back down to base of Walsh Drive and do 4 X 10" only (to 1st driveway on left) for pure power development in legs.
Be sure to stretch well after the workout!
If you are new to the workout do 1-2 reps only of each section so you avoid injuring an Achilles or hamstring.
I most likely will be at Walsh Drive site, but will decide later. Be sure to write down the workout for Walsh Dr. in case I'm at McGinnis location. ¶ 8:38 AM
Monday, April 03, 2006
WEEK OF 4/3/06-4/9/06 WORKOUTS
Also: - Results
- TCRS on 4/9/06-yep, another one in a row-and hilly!
TUESDAY, 4/4/06 TEMPO RUNS
> 6:30am group. CHINA CAMP
> 9:15am group: CHINA CAMP -with this group we will do basic course and on way back include 20" uphill intervals (just a few) on the dirt before finishing off the tempo course with a cooldown.
THURSDAY, 4/6/06 TEMPO at 7am & 9:15am
okay,9:15am is when I start the strideouts and workout; you should be warmed up by then! Those of you who come early, get in a good 2M warmup, some of the exercises I have for you. You'll get extra credit points...
Next week TH either the 3x1600 with one minute rest or a 5K ttrial.
SATURDAY, 4/8/06: HILL REPEATS - 2 locations at 7AM! A weekend of hill training in prep for Dipsea: Hill repeats on Sat. plus some mileage, then TCRS Mt. Burdell run on Sunday.
There's always a conflict with all the training and racing schedules, but you can make them work for you by making this wet weekend a leg strengthener on other courses than the Dipsea which is pretty well washed out.
We have enough participants in the two hill repeat locations who can make use of the group workout format and avoid having folks drive too far for the workout. I will alternate being at the two locations.
So we'll have MCGINNIS PARK as usual with the warmup run around the levees and have you do 14-16 reps up the paved hill this time.
then if you are up for it, just cruise the TCRS course (have to put your ego aside and just get in the hill work) to get in true hill training.
I will be at the WALSH DRIVE (just past Dipsea steps, the "Flying Y" location)this time. You'll do a warmup run on Edgewood, then do this set:
2x 30" strideouts to first driveway on left;
3X up to trail entrance (about 1:05)and back to start point at base of hill;
2X up through end of trail section, but only go back down to top of 30" repeat end point.
2x up to where I stand halfway up next section of pavement,
2X up to Panoramic Hwy;
then jog to base of hill for:
4X10" fast repeats for leg power.
If it's raining on Saturday, now's the time to make use of that high-tech apparel you purchased during the last several months: this rain is not stopping just yet!
SUNDAY, 4/9/06 is TCRS run MT. BURDELL(check Tamalpa Runners.org site for details.
I'll be updating the previous Blog report on what new items we have at Arch Rival and then have them posted on www.archrivalsport.com...more to come! ¶ 4:35 PM
Also: - Results
- TCRS on 4/9/06-yep, another one in a row-and hilly!
TUESDAY, 4/4/06 TEMPO RUNS
> 6:30am group. CHINA CAMP
> 9:15am group: CHINA CAMP -with this group we will do basic course and on way back include 20" uphill intervals (just a few) on the dirt before finishing off the tempo course with a cooldown.
THURSDAY, 4/6/06 TEMPO at 7am & 9:15am
okay,9:15am is when I start the strideouts and workout; you should be warmed up by then! Those of you who come early, get in a good 2M warmup, some of the exercises I have for you. You'll get extra credit points...
Next week TH either the 3x1600 with one minute rest or a 5K ttrial.
SATURDAY, 4/8/06: HILL REPEATS - 2 locations at 7AM! A weekend of hill training in prep for Dipsea: Hill repeats on Sat. plus some mileage, then TCRS Mt. Burdell run on Sunday.
There's always a conflict with all the training and racing schedules, but you can make them work for you by making this wet weekend a leg strengthener on other courses than the Dipsea which is pretty well washed out.
We have enough participants in the two hill repeat locations who can make use of the group workout format and avoid having folks drive too far for the workout. I will alternate being at the two locations.
So we'll have MCGINNIS PARK as usual with the warmup run around the levees and have you do 14-16 reps up the paved hill this time.
then if you are up for it, just cruise the TCRS course (have to put your ego aside and just get in the hill work) to get in true hill training.
I will be at the WALSH DRIVE (just past Dipsea steps, the "Flying Y" location)this time. You'll do a warmup run on Edgewood, then do this set:
2x 30" strideouts to first driveway on left;
3X up to trail entrance (about 1:05)and back to start point at base of hill;
2X up through end of trail section, but only go back down to top of 30" repeat end point.
2x up to where I stand halfway up next section of pavement,
2X up to Panoramic Hwy;
then jog to base of hill for:
4X10" fast repeats for leg power.
If it's raining on Saturday, now's the time to make use of that high-tech apparel you purchased during the last several months: this rain is not stopping just yet!
SUNDAY, 4/9/06 is TCRS run MT. BURDELL(check Tamalpa Runners.org site for details.
I'll be updating the previous Blog report on what new items we have at Arch Rival and then have them posted on www.archrivalsport.com...more to come! ¶ 4:35 PM
