Kees Fitness
Sunday, October 29, 2006
Week of 10/30/06
TEMPO:
6:30am - China Camp
HILL REPEATS:
9:00am - Tenn. Valley
We have shifted where we meet by about a half mile (little bit safer). Take turnoff by Fruit stand, continue down Tenn. Valley Rd until it hits Marin Ave. Go into parking lot of Tenn. Valley Community Center at the corner. We will then do warmup run towards Tenn Valley and continue with 8-10 reps of hill repeats-depending on when you started the program.
Your goal is to work up to a number of reps that stengthen the legs, work the wind, but do not overfatigue you.
Running these repeats with a group of fellow runners makes for a better quality and more enthusiastic workout.
Those of you who ran The Johnny Lawson Challenge, a XC country run, how the hill repeats contribute to trail running.
Was a beautiful day for it. My congrats to Sally and Denise who took on the challenge of entering their first official XC race!
Special recognition to Elmo as he ran it as a brand new 70-year old; now he heads off to New York City Marathon. Chris Oakes is going also, I hope they have good weather for the marathon.
Looking ahead:
11/5/06: This weekend I'll be doing the bike portion of the Treasure Island Triathlon along with Leigh Kenny and her husband John...
Sat. 11/11: RAILROAD GRADE RUN
Ana and I are thinking that this would be a good date for that steady climb to the top of Tam (8miles) on the RRG.
..more to come
RAILROAD GRADE
...more to come ¶ 9:21 AM
TEMPO:
6:30am - China Camp
HILL REPEATS:
9:00am - Tenn. Valley
We have shifted where we meet by about a half mile (little bit safer). Take turnoff by Fruit stand, continue down Tenn. Valley Rd until it hits Marin Ave. Go into parking lot of Tenn. Valley Community Center at the corner. We will then do warmup run towards Tenn Valley and continue with 8-10 reps of hill repeats-depending on when you started the program.
Your goal is to work up to a number of reps that stengthen the legs, work the wind, but do not overfatigue you.
Running these repeats with a group of fellow runners makes for a better quality and more enthusiastic workout.
Those of you who ran The Johnny Lawson Challenge, a XC country run, how the hill repeats contribute to trail running.
Was a beautiful day for it. My congrats to Sally and Denise who took on the challenge of entering their first official XC race!
Special recognition to Elmo as he ran it as a brand new 70-year old; now he heads off to New York City Marathon. Chris Oakes is going also, I hope they have good weather for the marathon.
Looking ahead:
11/5/06: This weekend I'll be doing the bike portion of the Treasure Island Triathlon along with Leigh Kenny and her husband John...
Sat. 11/11: RAILROAD GRADE RUN
Ana and I are thinking that this would be a good date for that steady climb to the top of Tam (8miles) on the RRG.
..more to come
RAILROAD GRADE
...more to come ¶ 9:21 AM
Monday, October 16, 2006
Mon. 10/23/06 Week
Bike Ride, Tempo, Hill Repeats,
Johnny Lawson 4.25M XC Challenge
10/24/06. TUES. 6:30am TEMPO. YMCA. I may not be able to make it, but don't miss your workout: especially those doing NYCM!
10/24/06. TUES. HILL REPEATS, 9am. Tennessee Valley area. Meet at fruit stand at turn-off of Hwy 1. (Parking in church parking lot right nearby). Then we run into Tennessee Valley to where hill repeats will be held. We will be able to alternate between different hill repeat courses in the immediate area - provides good variety.
TH TRACK 10/26/06 at 7am and 9am at COM.
SAT. 10/28/06 Johnny Lawson Tamalpa Challenge 4.25M XC run in China Camp Park area. Most of you are familiar with the trails in that area. Done in separate heats: 9am-Women; 10am-Masters Men; 11am-Open Men. Gives you an opportunity to run a relatively short run over dirt terrain and still spectate the other heats. I'm encouraging my 9am group to run this event: it's in Marin, not too long a distance, and will give you experience running a XC race. We'll have a good many Tamalpans in the event.
RESULTS.
BILL JOOST ran a rather windy and chilly (44 degrees) Chicago marathon in 3:44:00. for story on Chicag marathon see www.ChicagoMarathon.com
By the way, to see the dramatic finish coverage with the nasty fall by the men's winner and the last 2M battle between the top two women, see www.letsrun.com and click on the race coverage, then the video pieces. Three women national records set today!
Today was also the NikeWomen's Marathon
I will post some of our group's results later. Was a good day for the event, though the start was cool and foggy. ¶ 7:15 PM
Bike Ride, Tempo, Hill Repeats,
Johnny Lawson 4.25M XC Challenge
10/24/06. TUES. 6:30am TEMPO. YMCA. I may not be able to make it, but don't miss your workout: especially those doing NYCM!
10/24/06. TUES. HILL REPEATS, 9am. Tennessee Valley area. Meet at fruit stand at turn-off of Hwy 1. (Parking in church parking lot right nearby). Then we run into Tennessee Valley to where hill repeats will be held. We will be able to alternate between different hill repeat courses in the immediate area - provides good variety.
TH TRACK 10/26/06 at 7am and 9am at COM.
SAT. 10/28/06 Johnny Lawson Tamalpa Challenge 4.25M XC run in China Camp Park area. Most of you are familiar with the trails in that area. Done in separate heats: 9am-Women; 10am-Masters Men; 11am-Open Men. Gives you an opportunity to run a relatively short run over dirt terrain and still spectate the other heats. I'm encouraging my 9am group to run this event: it's in Marin, not too long a distance, and will give you experience running a XC race. We'll have a good many Tamalpans in the event.
RESULTS.
BILL JOOST ran a rather windy and chilly (44 degrees) Chicago marathon in 3:44:00. for story on Chicag marathon see www.ChicagoMarathon.com
By the way, to see the dramatic finish coverage with the nasty fall by the men's winner and the last 2M battle between the top two women, see www.letsrun.com and click on the race coverage, then the video pieces. Three women national records set today!
Today was also the NikeWomen's Marathon
I will post some of our group's results later. Was a good day for the event, though the start was cool and foggy. ¶ 7:15 PM
Monday, October 09, 2006
Oct. 9, 2006 Week of - note change:
10/10/06 TUES. TEMPO group at 6:30am YMCA.
10/12/06. TH. TRACK at 7am & 9am groups.
10/17/06. TUES. (New Location) HILL REPEATS, 9am. Tennessee Valley area. Meet at fruit stand at turn-off of Hwy 1. Parking in church parking lot right nearby. Then we run into Tennessee Valley to where hill repeats will be held; will give us variety in hills also.
Thought we'd try Tues because so many families have soccer games and long runs on weekend.
Good luck to all those running the Humboldt Half on Sunday, 10/15/06! IT will be a great run. ¶ 9:04 PM
10/10/06 TUES. TEMPO group at 6:30am YMCA.
10/12/06. TH. TRACK at 7am & 9am groups.
10/17/06. TUES. (New Location) HILL REPEATS, 9am. Tennessee Valley area. Meet at fruit stand at turn-off of Hwy 1. Parking in church parking lot right nearby. Then we run into Tennessee Valley to where hill repeats will be held; will give us variety in hills also.
Thought we'd try Tues because so many families have soccer games and long runs on weekend.
Good luck to all those running the Humboldt Half on Sunday, 10/15/06! IT will be a great run. ¶ 9:04 PM
