Monday, November 27, 2006
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
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
