Monday, 11/27/06
Workouts:
11/28/06, Tuesday. TEMPO. 6:30am CHINA CAMP area. Time to work off that Holiday feast! Also, to prep for the XMas Relays, CIM or Las Vegas Marathon.

Tuesday, 11/28. HILL REPEATS. 9am
TENN VALLEY. Note slight change in where we meet: in church parking lot across from fruit stand truck just off Hwy One. I figured the Tenn Valley parking lot will be yucky-mucky, so I thought we'd start from church lot.
Warmup: do run up to where Tenn Valley Rd begins to climb, turn-around and back to our short hill.
4X30" (back to base)
4X45" (back to base)
then, we jog over to new hill on other side selected by Ana for our longer repeats of: 3X 1:30(recovery jog down 1:00).
Remember, that if you are just getting going on the hill repeats you simply do fewer reps, but have the benefit of the group energy.

11/28/06. HILL REPEATS. 9:15am ROSS COMMON
Warmup run to Phoenix Lake parking lot.
4X30"(back to base)
4X45" (BtoB), after last rep jog to base of Baldy and do: 3X1:30 (1' jog recovery only; then turn around and do next repeat).

11/30/06. Thursday, TRACK at COM:
7am and 9am.

RACES:
12/3/06. This weekend is CIM, so good luck to those who are participating - hopefully you have decent weather.

12/3/06 DSE FERRY BUILDING RUN at 9am by Fisherman's Wharf and only $5. So if you need practice for the XMAS Relays here's a flat out/back course for you put on by the oldest club in the area. Also a Kids Half Mile run for free.

Looking ahead: XMAS RELAYS (12/17/06) 4X4.46M 9am (see www.TheSchedule.com for details). Let's start planning our teams of 4 runners; there are many categories you can fit into. We can form our own teams and/or also team up with the rest of the Tamalpa Runners to put together competitive age/sex team divisions (see Frank's note below). The Relays are Conveniently held at Lake Merced with parking and no point to point driving. Each runner does lap around the Lake...I'll bring flyers to track workout.
Frank Ruona's note:
"THE CHRISTMAS RELAYS ARE SUNDAY, 12/17/06—ARE YOU READY???

Traditionally the Tamalpa Runners field several teams in each age group for the Christmas Relays. The Christmas Relays are made up of 4 person teams with each person running one 4.5 mile leg. Each 4 person team runs a total of 18 miles. The Relays start at 9:00 AM. The Club will pay $8.50 or ½ of your entry fee and you pay $8.50, the other ½ of the entry fee. If you are interested in running the Relays, please e-mail or call your racing team captain or me before 12/9/06.

This year the Christmas Relays are part of the Pacific Association Road Racing Grand Prix Series. The Relays count as a scoring race on the Grand Prix Series for teams only. Since the race is a Grand Prix Race and we want to have as many scoring teams as possible, one other requirement for the Club to pay for 50% of your entry fee, is that each individual have a current USATF Card. If you have a 2006 USATF Card you are eligible. If you do not have a 2006 USATF Card, you can obtain a 2007 USATF Card which will make you eligible for the 2006 Christmas Relays and all USATF Races (Road, Cross Country and Ultra Races) in the year 2007. If you need a 2007 USATF card contact Frank Ruona and I can issue you a 2007 Card upon the receipt of $30.00 or you can obtain a USATF card online at www.pausatf.org. If you do not have a card at this time, be prepared to get a card from Frank on race day.

Once we have organized the teams, it will be the responsibility of the individual team members to decide who will run which of the 4 legs of the relay. Certain individuals have advised me that they would prefer to run the first or second legs of the relay because they have time commitments to be somewhere later in the day. Please cooperate with these individuals and allow them to run early legs in the race.

For those Tamalpans who want to car pool to the race, we will be meeting in front of the Brew Pub at Larkspur Landing at 7:30 AM on Sunday, 12/17/06. If you drive directly to the start of the race, we will gather at the Lake Merced Parking Lot where Sunset Boulevard meets Lake Merced Drive. Try to be there by 8:30 AM so that we can organize the individual teams.

If anyone has any questions, please feel free to contact me by phone-(415) 898-9340 or by e-mail-fdruona@msn.com. "

Congrats to LISA MONROE who won the women's div. at last TCRS at Redwood HS 5K with a 20:07 and 4th by Christina Lachman in 21:05 - both from the 9am track group.

Remember not to get to worked up with housekeeping during the Holidays:
"Cleaning your house while kids are growing is like shoveling the walk before it stops snowing." Phyllis Diller.  ¶ 8:38 AM

  Nov 19th: Week of.
WORKOUTS

TEMPO 11/21/06 YMCA site, 6:30am
(I will be on break in Bolinas Mon-TH, but don't let that stop you from hammering a good tempo workout)...I did a fabulous bike ride from home to Bolinas: no wind, water like glass)

11/21/06 Tuesday - HILL REPEATS 9am at TENN. Valley parking lot. Do warmup towards town. Do repeats on that paved short road to right ( i forget the name; we did it the first week of hill repeats)
3X30" (back to base, i.e. BtoB)
3X45" turning left up steep hill (BtoB)
2X 1:15 (BtoB)

Run back to Tenn. parking lot. Run easy out Tenn Valley towards beach to 2nd major curve; turn around and do long gradual grade pickup back to gate.

Tuesday 11/21/06. HILL REPEATS- ROSS COMMON at 9:15am (note new time)
warmup to Phoenix Lake parking lot, then:
3X30" up dam road (Back to base or BtoB)
2X 1:30 (with only 1' jog down: this way you'll staircase itup to top);
jog to Shaver Grade , then from base:
2 X 2' (1' jog down recovery), then back to base;
3X30" up Fish Gulch steep hill (BtoB).
run back to Phoenix Lake parking lot, to entry road entrance; do pickup from entry to past tennis courts to top of rise. Do recovery run to Ross Common.

THURSDAY 11-23-06. TAMALPA TURKEY TROT
" Gobble Wobble" for kids and adults
This is a favorite event for club members so get the young people out!
Where: Indian Valley College
Fee: $10
8:30am = K-5th grade for 1.0M
9am= 6th-8th grade for 1.5M
9:30am = HS-Adults for 2.8M
to help /info Jason Jacobson 415/246-1390
jjaco@qar.com

11/24/06. No Cross Training Class on Friday for April and Kees' group

SUNDAY, 11/16/06 22n annual RUN WILD 5K/10K 8:30am ...New name - Same Great Event in GG Park. Use to be the Far Side run, that's been retired and now the Academy of Sciences has been tied in (the new building is under construction); we return to the original course-giving far more room for the start ( JFK & 8th Ave). It will finish in front of the Academy of Sciences construction site.
This will be a fabulous building upon completion...I will be working the event that morning from 4am on; hope to see some of you there. The 5K course is fast.

I'm anxious to get back out to Bolinas to family again. My daughter was in only for two days-much to short. Oh Well.

So I will go into whats new at ARCH RIVAL in my next posting and maybe email to the group. Cary , our apparel buyer, has brought in a good variety of active wear and training gear that you'll have to check out.
New shoes for youth: basketball, running, tennis;
-Nike Zoom Air plus - the Nike pod shoe
- we will be getting the new GT 2120 Trail shoe soon;
- NB 1010 in 2E/4E only big time support and wide;
-New K-Swiss "GLaciator" and "Defier" tennis shoe
- New "Toaster" by Vasque furlined shoes-waterproof, in high top ($104.95) and low top ($94.95);
- Miscellaneous: fanny packs, shoe wallets, reflective vests, Ivar Backpacks (with compartments for books), goalie gloves, nose clips, Tyr goggles, anti-fog spray; pedometers, Goretex TEVA caps and more.
Come by and say hello next week.
Meanwhile have a good Thanksgiving with your family!
Kees  ¶ 7:31 PM

  11/13/06. Workouts - Results
..Well, I just blasted my entire blog for this week by accident and it's 10:35pm. So I'm going to do a skeleton version for now and finish it Monday. Just when I had written up results and all the workouts!

First of all, congrats to CAROLYN HUTCHINS for earning the title of natl Champion for the IRONMAN WORLD HALF MARATHON CHAMPIONSHIPS 70.3 in the 45-49 age division, which she completed in Clearwater , Florida on Nov. 11th.

Also, competing were JERI HOWLAND and TOME GUERIN. The "70.3" as the half ironman is called (mileage totals up to 70.3M) consists of a 1.2mS-56mB-13.1mR.

- CAROLYN: 4:48:27 (31:15-2:24:481:46-25)
First place in her division!
- JERI, now 50, already has the full Ironman 45-49 div. record (set in Germany). As a new entry to the 50-54 group, she placed 3rd with a: 4:56:26
(33:05-2:30:22-1:46:32) for 3rd place in her div!
- TOM: 4:58:00 (32:00-2:25:57-1:52:08)for 27th in a very competitive field. Tom borrowed my carbon, lightweight Zip Wheels - hope he got his 5% gain in speed with them.
I'm sure it must have been a blast to compete in this high energy event. Wish I could have done it.

WORKOUTS:
Monday, 11/13/06: BIKE RIDE. Not likely to happen if it's lousy weather. Some of the group have Monday mornings off and we use it for the longer ride day to build the base for the full Ironman disance (112M). But the ride ranges with peeling off for 35-50 miles so there is something for everyone. Also, less traffic on weekdays.

TUESDAY, 11/14/06. TEMPO 6:30am. China Camp group.

HILL REPEATS. We have TWO locations: pick the one that's easiest access for you. With such heavy local traffic, I thought that this would work better for most of the group. I'll try and visit both locations on different Tuesdays.

(If it's raining hard, we'll skip the workout down here; light rain - you're on!).
TUESDAY, 11/14/06. HILL REPEATS. 9am
Tenn. Valley site.
Note: we meet in parking lot by trail head in Tenn. Valley.

TUESDAY, 11/14/06. HILL REPEATS. 9:30am Ross Common site. Kevin will be there and we should have more of a turnout with the time adjustment - as requested.
WORKOUT:
run warmup to Phoenix parking lot to base of dam hill.
- 3X 30" moderate pace repeats (jog recovery down to base), but after 3rd rep, continue with jog to base of Mt. Baldy;
- 3X 1' (jog to base)
- 3X 1:30 (jog down only 1', then repeat rep. This will work you up the hill);
- After 3rd rep, run back to Phoenix parking lot, go back up full length of dam road to top of dam;
- Run easy back down, and out road to tennis courts: do pickup to crest of rise; then run recovery back to Ross Common.

11/14/06. THURSDAY. TRACK 7am &9am at COM.

Look for XC race on Sunday, 11/17 to be held in GG Park. Will be 6K for women and over dirt and grass terrain. See our Tamalpa site for details.

RESULTS
TREASURE ISLAND TRIATHLON 11-5-06
Some of our crew (Dave Champagne, Kevin Porter, Gayle Shimokaji, Bill Donnelly, Leigh Kenny/John and I for the Relay, Mike Durrie, and I know I'm forgetting someone else), decided to participate in the last tri of the season held on TI with the longer Olympic distance on Sat (1.5kS-40kB-10kR).
Dave, and Kevin both had PR's this year on the course,plus a PR on the half marathon the next day!
Gayle, in spite of an injured shoulder which made her last out of the water, still reeled in competitors on the bike and run to take SECOND in the 50 + Div. with a 3:01:10 She never complained about her shoulder and slow swim, but what talent to make up the ground! Congrats Gayle!
BILL DONNELY, I must say, is a man who keeps on improving through sheer hard work. He took THIRD in 55-59 with a 2:50:11!
KEVIN was 14th in the 50-54 div with a 2:54:49 while DAVE took 35th with a 2:57:11.
MIKE DURRIE, our man in Inverness, had the distinction of missing the course record by ONE SECOND for 65-69 div. with a 2:48:25 (30:33-1:19:49-52:17). But he did win his division.
RELAY TEAM: "The Three Amigos" consisting of LEIGHT KENNY, me, and her husband , JOHN. Leigh had an excellent swim in 28:16, I took the chip and proceeded to bike loop which consisted of completing 6 laps on what were some roads in poor condition. I think I hit a bad bump while going around somebody, which gave me a flat - right during the 6th lap!
Oh well, John was waiting. Hurry-up and change that flat, Kees! Changed the flat (always an interesting task when you've been pushing for 21M and trying to do fine motor skills).
Got back on the bike and even caught a "R" division rider , completed the loop and handed off the John. (Chip never recorded my time)
He did an excellent sub 42:00 10K and we still ended up in third place! Always a blast to do these things with good friends.
....more to come. I'm calling it a night-it's late.  ¶ 10:40 PM

  Week of 11/05/06. NEW stuff

CYCLING: MONDAY, 11/6: 8:30am (unless that changes to 9am; I'll let you know here or call me). Meet at Marin YMCA. We'll do reverse of last week's ride: LVRd-Nicasio-San Geronimo Golf Course-Samuel Taylor-Platform Rd-painted bridge-Nicasio Reservoir-Cheese Factory-Novato-IVC-Marinwood-YMCA.
This is a friendly ride, we have coffee break at some point during the ride; those who want to hammer can do so over the last 10-15 miles.

TUESDAY, 6:30am TEMPO at YMCA.

TWO HILL REPEAT SITES:
One site for Southern Marin and one for Central Marin. Offers a way around the hassle of fighting that local traffic congestion!

TUESDAY, 9am. HILL REPEATS. Tenn Valley. Again, we meet one block in from Tam Valley fruit stand in Tenn Valley Community Ctr parking lot (Tenn Valley Rd/Marin Ave). From there we'll do our warmup and then about 10 hill repeats (we're gradually upping the number of reps but will not go over the 10-12 reps until after the New Year.
I'm favoring the shorter hill repeats during Nov and Dec to build leg power first, ankle flexibility, hip extension. This will pay off for your road racing and trail running.

*TUESDAY, 9am HILL REPEATS - Central Marin. Meet at Ross Common. This was requested by a number of folks who don't want to fight the traffic to Southern Marin. Makes sense. It's also a site we did last year. I cannot be at both places but will write up the workouts as usual. Melanie, Laurie, Liz will likely be there and others; probably take a week or two to get the word out.
This site offers a good variety of hills: up to the dam, Mt. Baldy, Shaver, Fish Gulch and Eldridge.
Warmup to base of dam at Phoenix Lake.

Workout:
-Do 3x30" repeats up the hill leading to dam; jog easy back to bottom.
-Next, from top of 30" hill, do 2 repeats to top of dam.
-Next, jog to base of Mt. Baldy and do 2X 1:30 (jog back down 1 minute recovery). ---Then 1X3' - a longer interval. Jog recovery back to base at Phoenix parking lot.
- Do pickup down road to entrance of Phoenix road. Cruise back to Ross Common. Remember to stretch afterwards: you're hamstrings, low back and quads are tight after such a quality workout.

THURSDAY, 11/9/06. TRACK at 7am and 9am

SATURDAY, 11/11/06 . RAILROAD GRADE RUN 8M. 7am. Meet downtown Mill Valley by Police/Fire Station on Corte Madera Ave.
Will be 1M warmup, then steady 7M uphill to top of Tam. I will take van to top and can take about 6-8 folks back down. Some choose to make it a longer run and take a variety of trails eventually back to downtown. Let me know if you need a ride ($5 to help cover gas)...
This is a good run to test your hill repeats, uphill tempo fitness and mental focus to keep going "one more turn" to the top. And, what could be more spectacular than a view from the top of our beloved Mt. Tam?
Be sure you can run 8M though!

* Looks like no one came to Hill Repeats at Ross Common this time- except Kevin. Let me know if you will show up next week; if we can get 4+ folks showing up that will get it rolling. It will also keep driving during rush hour to the workout sites to a minimum. This is for you, remember!

It's late: I will do results for some of our group next time, including our TI Triathlon relay...
Kees  ¶ 7:16 AM