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
