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
