Sunday, November 05, 2006
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
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
