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