Kees Fitness
Thursday, September 21, 2006
9/21/06: WORKOUTS - SAT TEMPO - RESULTS
9/21/06: track at 7am/9am groups at COM
SAT 9/23/06: TEMPO at 7:30am, i.e. we take off at 7:30am, by CHINA CAMP (actually just past BUCK'S LANDING by pull-off area on flat along the Bay which is .5M before CHina Campground entrance). Take N. San Pedro Road, go past all the Santa Venetia housing, up and over the small hill by Buck's Landing.
We'll have 2M warmup, then 2.5M, 3M, 6 or 8M tempo distances. I encourage novices, intermediates and experienced runners to run the tempo sessions (10M race pace effort level) to build fitness.
I'm considering changing this workout to Sunday am's because so many folks have such busy SAT am's with kids in soccer and other sports and those who run long on Saturday mornings. So let me know if Sundays work better for you.
TUESDAY, 9/26/06, 6:30am TEMPO at YMCA.
Note: I will be out of town Mon-Wed the 27th next week.
RESULTS: PACIFIC GROVE TRIATHLON 9/9/06:
She's very modest and we had to pull the info out of her about her performance at this competitive triathlon, but LEIGH KENNY did mention that she won her 40+ age div. by 3 minutes with a 2:36:25 over the Olympic Distance Triathlon course.
Leigh was more excited about her kids winning the relay division for youngsters!
Also representing Marin County was JANET BODLE with a 4th in 55-59 (3:16:45); BILL DONNELLY 7th in 55-59 (2:53:29); and NORM CIAMPI placed 4th with a 3:16:03 in 65-69 group. This tri was held in Pacific Grove and included a cold swim through kelp which is challenge for many folks. ¶ 9:19 PM
9/21/06: track at 7am/9am groups at COM
SAT 9/23/06: TEMPO at 7:30am, i.e. we take off at 7:30am, by CHINA CAMP (actually just past BUCK'S LANDING by pull-off area on flat along the Bay which is .5M before CHina Campground entrance). Take N. San Pedro Road, go past all the Santa Venetia housing, up and over the small hill by Buck's Landing.
We'll have 2M warmup, then 2.5M, 3M, 6 or 8M tempo distances. I encourage novices, intermediates and experienced runners to run the tempo sessions (10M race pace effort level) to build fitness.
I'm considering changing this workout to Sunday am's because so many folks have such busy SAT am's with kids in soccer and other sports and those who run long on Saturday mornings. So let me know if Sundays work better for you.
TUESDAY, 9/26/06, 6:30am TEMPO at YMCA.
Note: I will be out of town Mon-Wed the 27th next week.
RESULTS: PACIFIC GROVE TRIATHLON 9/9/06:
She's very modest and we had to pull the info out of her about her performance at this competitive triathlon, but LEIGH KENNY did mention that she won her 40+ age div. by 3 minutes with a 2:36:25 over the Olympic Distance Triathlon course.
Leigh was more excited about her kids winning the relay division for youngsters!
Also representing Marin County was JANET BODLE with a 4th in 55-59 (3:16:45); BILL DONNELLY 7th in 55-59 (2:53:29); and NORM CIAMPI placed 4th with a 3:16:03 in 65-69 group. This tri was held in Pacific Grove and included a cold swim through kelp which is challenge for many folks. ¶ 9:19 PM
Tuesday, September 12, 2006
9/12/06 WEEK'S WORKOUTS, RACES, INFO
- Tuesday, 9/12/06. 6:30am TEMPO at YMCA
- TH, 9/14: TRACK at 7am & 9am groups
- SAT, 9/16: NO TEMPO session due to SUNDAY's, 917/06 BANAMAN CHASE 5K/10K in the GG PARK area by Kezar Stadium. (9am start)I will be lead biking the 10K; I'm having most of you run the 5K to get that benchmark 5K. Those who are preparing for a longer tri, half marathon or marathon run the 10K for a time trial.
go to Bananamanchase.com for details/reg on the race...Note that there are KIDS races after the 5K/10K; so bring your kids
CARPOOL: Let's meet in parking lot in front of ARCH RIVAL in BON AIR Shopping Center (park in slots closest to Sir Francis Drake Blvd). We'll take off at 7:30am: that will give time to get there, do any last minute reg and warmup.
Remember if you are doing the 10K and will be longer than about 1:15 running time that may be cutting it close for leaving the area. I need to be back by 11am for work.
- Last Sunday 9/10/06 some of the group got in a nice half marathon at Lake Merced Half Marathon. For $10 , the DSE club, gave you the basics: a course, marked miles, aid stations-all for a good time trial and mileage at threshold run effort level. Keep those half marathons in your program for training and practice.
- MELISSA LEWIS (5:43:40)for 8th in her age group and EVE KUHLMAN (6:41:12)for 4th in her age group, did the BIG KAHUNA TRIATHLON on a cold day in Santa Cruz last Sunday on 9/10/06..This is one I want to do next year, for sure.
9/19/06: 6:30am TEMPO run at China Camp area.
Next: all kinds of new apparel, the Nike Pod shoes, Under Armour sweats, new shoes, new Fall clothing by Horny Toad, Prana, Taiyoga, Nike, Hind, Moving Comfort, Adidas, Asics, Brooks and more at Arch Rival..more to come. ¶ 10:01 PM
- Tuesday, 9/12/06. 6:30am TEMPO at YMCA
- TH, 9/14: TRACK at 7am & 9am groups
- SAT, 9/16: NO TEMPO session due to SUNDAY's, 917/06 BANAMAN CHASE 5K/10K in the GG PARK area by Kezar Stadium. (9am start)I will be lead biking the 10K; I'm having most of you run the 5K to get that benchmark 5K. Those who are preparing for a longer tri, half marathon or marathon run the 10K for a time trial.
go to Bananamanchase.com for details/reg on the race...Note that there are KIDS races after the 5K/10K; so bring your kids
CARPOOL: Let's meet in parking lot in front of ARCH RIVAL in BON AIR Shopping Center (park in slots closest to Sir Francis Drake Blvd). We'll take off at 7:30am: that will give time to get there, do any last minute reg and warmup.
Remember if you are doing the 10K and will be longer than about 1:15 running time that may be cutting it close for leaving the area. I need to be back by 11am for work.
- Last Sunday 9/10/06 some of the group got in a nice half marathon at Lake Merced Half Marathon. For $10 , the DSE club, gave you the basics: a course, marked miles, aid stations-all for a good time trial and mileage at threshold run effort level. Keep those half marathons in your program for training and practice.
- MELISSA LEWIS (5:43:40)for 8th in her age group and EVE KUHLMAN (6:41:12)for 4th in her age group, did the BIG KAHUNA TRIATHLON on a cold day in Santa Cruz last Sunday on 9/10/06..This is one I want to do next year, for sure.
9/19/06: 6:30am TEMPO run at China Camp area.
Next: all kinds of new apparel, the Nike Pod shoes, Under Armour sweats, new shoes, new Fall clothing by Horny Toad, Prana, Taiyoga, Nike, Hind, Moving Comfort, Adidas, Asics, Brooks and more at Arch Rival..more to come. ¶ 10:01 PM
