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
