Kees Fitness
Sunday, December 31, 2006
1/1/07: New Year Workout week.
Sat hill repeats start this Sat.
Boy, almost could not get onto my blog site since they changed to a new version with new passwords and such. So I'm using the old version.
Hope everyone is ready to kick off the New Year with some good workouts that we have in store for you:
Part of the push this season is to help our fellow runners prepare for some special races:
Ana with her goal for ultras;
Elmo and Joann to prep for Boston;
Kevin, Dave, Gayle, Linda to prep for Ironman Brazil, to name a few from the group.
Means getting a group together for long runs, rides and swims. These may be individual sports on race day, but it takes an enthusiastic, unselfish, group effort to get you there. Yet, picking a new location for the long run in our wonderful county is something to look forward to: Mt. Tam, Pt. Reyes, Marin Headlands, China Camp, to name a few.
We'll definitely have Elmo and company do the Bear Valley-Limantour 30K loop a number of times.
1/2/07: Tue. TEMPO. 6:30am at YMCA
1/2/07: Tue. HILL REPEATS 9am
A) at TENN. VALLEY in church parking lot by fruit stand truck;
B) at ROSS COMMON. 9:15am
Warmup run to Phoenix parking lot.
Do 3X 30" (back to base); then after 3 rd rep, continue to Baldy.
Do 8X 1:30 (1:00 recovery jog);
Jog back to Phoenix lot and do tempo to entrance pillars; run easy back to Ross Common.
Sat. 1/6/07 Hill Repeats. 7AM. McGinnis Park.
Meet at inner parking lot as last year. We'll do warmup run around the levees: novices do lap around 1 pond; advanced loop around both ponds, then meet at base of hill.
We'll do 6-8 reps depending where you are in training. Don't go to fast on the repeats if this is your first day: just get them in. Give time for your legs to adjust to the workload - don't want to start an Achilles problem.
A thought for my Tuesday hill repeat group: A number of you cannot make the weekend hill repeats, so do you want to keep the Tuesday sessions going?
- My speedwork sessions, hill repeats and long runs will be geared to the upcoming SF Half Marathon on SuperBowl Sunday.
..must dash for now
Kees ¶ 8:11 PM
Sat hill repeats start this Sat.
Boy, almost could not get onto my blog site since they changed to a new version with new passwords and such. So I'm using the old version.
Hope everyone is ready to kick off the New Year with some good workouts that we have in store for you:
Part of the push this season is to help our fellow runners prepare for some special races:
Ana with her goal for ultras;
Elmo and Joann to prep for Boston;
Kevin, Dave, Gayle, Linda to prep for Ironman Brazil, to name a few from the group.
Means getting a group together for long runs, rides and swims. These may be individual sports on race day, but it takes an enthusiastic, unselfish, group effort to get you there. Yet, picking a new location for the long run in our wonderful county is something to look forward to: Mt. Tam, Pt. Reyes, Marin Headlands, China Camp, to name a few.
We'll definitely have Elmo and company do the Bear Valley-Limantour 30K loop a number of times.
1/2/07: Tue. TEMPO. 6:30am at YMCA
1/2/07: Tue. HILL REPEATS 9am
A) at TENN. VALLEY in church parking lot by fruit stand truck;
B) at ROSS COMMON. 9:15am
Warmup run to Phoenix parking lot.
Do 3X 30" (back to base); then after 3 rd rep, continue to Baldy.
Do 8X 1:30 (1:00 recovery jog);
Jog back to Phoenix lot and do tempo to entrance pillars; run easy back to Ross Common.
Sat. 1/6/07 Hill Repeats. 7AM. McGinnis Park.
Meet at inner parking lot as last year. We'll do warmup run around the levees: novices do lap around 1 pond; advanced loop around both ponds, then meet at base of hill.
We'll do 6-8 reps depending where you are in training. Don't go to fast on the repeats if this is your first day: just get them in. Give time for your legs to adjust to the workload - don't want to start an Achilles problem.
A thought for my Tuesday hill repeat group: A number of you cannot make the weekend hill repeats, so do you want to keep the Tuesday sessions going?
- My speedwork sessions, hill repeats and long runs will be geared to the upcoming SF Half Marathon on SuperBowl Sunday.
..must dash for now
Kees ¶ 8:11 PM
Monday, December 25, 2006
12/25/06. Xmas Week workouts
Tuesday, 12/26/06: Tempo. China Camp
( I have conflict; won't make it, but weather should be okay for a good run)
Tuesday, 12/26/06. HILL REPEATS are not being held due to Holiday week
THURSDAY, 12/28/06. TRACK 7am & 9am
at COM will be held.
Hope you all had a good time with family over Christmas. Now that indulging is coming to an end - keep those workouts going.
more to come. ¶ 9:12 PM
Tuesday, 12/26/06: Tempo. China Camp
( I have conflict; won't make it, but weather should be okay for a good run)
Tuesday, 12/26/06. HILL REPEATS are not being held due to Holiday week
THURSDAY, 12/28/06. TRACK 7am & 9am
at COM will be held.
Hope you all had a good time with family over Christmas. Now that indulging is coming to an end - keep those workouts going.
more to come. ¶ 9:12 PM
Monday, December 18, 2006
12/18/06 Week of. - WORKOUTS
TEMPO
6:30am. YMCA. 2m Warmup; either 6.5, 7.5, 10M total.
HILL REPEATS:
9am TENN VALLEY. meet at church lot across from fruit stand truck.
9:15am. ROSS COMMON.
(Kevin may not be there due to illness), but here is workout:
warmup run to Phoenix Lake parking lot;
do uphill strideouts with 4x30" (back to base). Since it's cool out, don't do them too fast, give legs time to warmup.
After 4th rep keep going up to top of dam, then Mt. Baldy for:
2X45" (30");
2X 1' (45");
2X 1:30 (45")
2X 3:00 (1')
note: if you find some of the intervals uphill too long a time period-just cut it shorter and get the reps in.
Jog back down to parking lot easy; then pickup to tennis courts, then recovery run back to Ross Common.
Th 12/21/06: TRACK groups at 7am & 9am
Be ready for possible rain: if light rain, it's on and we do quick moving workout.
Maintain energy during Holiday time:
- Don't miss breakfast! I do Irish Oats (let them soak overnight, means shorter cooking time in am), sprinkled with flaxseeds, and eat fruit and eggs/egg whites to start the day.
- I start early morning with phytonutrient drink, with added MSM powder and take chlorella along with the Goji juice. Note that these are all whole foods, not extracts so your system is kept in balance, fed real nutrition and no side effects.
Make use of protein shakes for after the workouts and as mid-afternoon snack.
- Go light on starch for evening meal: big salad with veg cut up in it, protein such as salmon, chicken, tuna or turkey. That way the next day you're not dragging for lack of energy...
- Stop by Arch Rival for some apparel, stocking stuffer ideas, waterproof gear and more.
Tip for holiday season mailings:
I didn't know that Long's has corner for shipping / mailing - and cheaper.
more to come ¶ 8:59 AM
TEMPO
6:30am. YMCA. 2m Warmup; either 6.5, 7.5, 10M total.
HILL REPEATS:
9am TENN VALLEY. meet at church lot across from fruit stand truck.
9:15am. ROSS COMMON.
(Kevin may not be there due to illness), but here is workout:
warmup run to Phoenix Lake parking lot;
do uphill strideouts with 4x30" (back to base). Since it's cool out, don't do them too fast, give legs time to warmup.
After 4th rep keep going up to top of dam, then Mt. Baldy for:
2X45" (30");
2X 1' (45");
2X 1:30 (45")
2X 3:00 (1')
note: if you find some of the intervals uphill too long a time period-just cut it shorter and get the reps in.
Jog back down to parking lot easy; then pickup to tennis courts, then recovery run back to Ross Common.
Th 12/21/06: TRACK groups at 7am & 9am
Be ready for possible rain: if light rain, it's on and we do quick moving workout.
Maintain energy during Holiday time:
- Don't miss breakfast! I do Irish Oats (let them soak overnight, means shorter cooking time in am), sprinkled with flaxseeds, and eat fruit and eggs/egg whites to start the day.
- I start early morning with phytonutrient drink, with added MSM powder and take chlorella along with the Goji juice. Note that these are all whole foods, not extracts so your system is kept in balance, fed real nutrition and no side effects.
Make use of protein shakes for after the workouts and as mid-afternoon snack.
- Go light on starch for evening meal: big salad with veg cut up in it, protein such as salmon, chicken, tuna or turkey. That way the next day you're not dragging for lack of energy...
- Stop by Arch Rival for some apparel, stocking stuffer ideas, waterproof gear and more.
Tip for holiday season mailings:
I didn't know that Long's has corner for shipping / mailing - and cheaper.
more to come ¶ 8:59 AM
