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