Kees Fitness
Monday, March 27, 2006
Week of 3/27/06 WORKOUTS,
- Sunny Blende's NUTRITION LECTURES in San Francisco and Marin for the athlete
- This weekend is Am. River 50M.
WORKOUTS:
TUESDAY, 3/28/06 TEMPO RUN
6:30am YMCA 6.5M, 7.5M, 10M (includes 2M warmup). I may not be there for the early one: had enough riding in the rain today!
This training in the rain is becoming a drag, but you can deal with it better by having the proper raingear. Also have a change of clothes for immediately after the workout.
TIP for wet shoes: after a run in the rain, take out the insoles, fill the shoes with newspaper for an hour, then take it out and put new batch in for overnight or extended daytime hours. Should help to dry them out for next workout.
9AM group meet at Ross Common
Warmup run to base of Shaver Grade: do 3X 3' uphill repeats (1' recovery jog down the hill). Then take Yolanda back to parking lot of Phoenix Lake
TRACK: Th 3/30/06 7am and 9:15am
SUNDAY, 4/2/06: 7:30AM (due to Daylight Savings Time change on Sat. night: gives you a bit more sleep time)..Hill Repeats at McGinnis Park for 13-16 reps.
I thought I'd do Sunday instead of Saturday this time because many of you run your longer run on Saturday..
I'm also hoping for better weather.
SPORTS NUTRITION – Sunny Blende, M.S.
Sunny is our club nutritionist gives very practical talks on what to eat/drink before, during and after the long runs.
Sunny is speaking 3 times in April to runners, triathletes and fitness athletes on what to eat around your work and training schedule. These talks are specific suggestions for real foods and sports nutrition products, on a schedule that you can tweak to fit into your training and lifestyle. Stop being fatigued and perform better in your sport. Learn about easy-to-eat snacks that can save your workout! Sports Basement Community talks are free to everyone. Call the clubs to see if space is available.
April 8th, San Francisco Road Runners Club, Saturday from 10am-11am at Sports Basement Presidio. info@sfrrc.org “PERFORMANCE NUTRITION IN THE DAY OF A RUNNER”
April 13th, Sports Basement, Thursday from 7pm-8pm, FREE. info@sportsbasement.com “FOOD & FUEL IN THE DAY OF AN ATHLETE”
April 20th, TriMarin Club, Fleet Feet San Anselmo, Thursday from 7pm-8pm. Event Contact Phone: 415.453.1524 “PERFORMANCE NUTRITION IN THE DAY OF A TRIATHLETE”
More questions? Call Sunny at 415 331-2330 or Email: sunny@eat4fitness.com
AMERICAN RIVER 50M is this weekend: I want to wish Hazel Wood and others all the best on the race - and for some decent weather...
Remember to check the previous posting for what's new at Arch Rival, Bon Air: we have a slew of new shoes and apparel! ¶ 8:24 PM
- Sunny Blende's NUTRITION LECTURES in San Francisco and Marin for the athlete
- This weekend is Am. River 50M.
WORKOUTS:
TUESDAY, 3/28/06 TEMPO RUN
6:30am YMCA 6.5M, 7.5M, 10M (includes 2M warmup). I may not be there for the early one: had enough riding in the rain today!
This training in the rain is becoming a drag, but you can deal with it better by having the proper raingear. Also have a change of clothes for immediately after the workout.
TIP for wet shoes: after a run in the rain, take out the insoles, fill the shoes with newspaper for an hour, then take it out and put new batch in for overnight or extended daytime hours. Should help to dry them out for next workout.
9AM group meet at Ross Common
Warmup run to base of Shaver Grade: do 3X 3' uphill repeats (1' recovery jog down the hill). Then take Yolanda back to parking lot of Phoenix Lake
TRACK: Th 3/30/06 7am and 9:15am
SUNDAY, 4/2/06: 7:30AM (due to Daylight Savings Time change on Sat. night: gives you a bit more sleep time)..Hill Repeats at McGinnis Park for 13-16 reps.
I thought I'd do Sunday instead of Saturday this time because many of you run your longer run on Saturday..
I'm also hoping for better weather.
SPORTS NUTRITION – Sunny Blende, M.S.
Sunny is our club nutritionist gives very practical talks on what to eat/drink before, during and after the long runs.
Sunny is speaking 3 times in April to runners, triathletes and fitness athletes on what to eat around your work and training schedule. These talks are specific suggestions for real foods and sports nutrition products, on a schedule that you can tweak to fit into your training and lifestyle. Stop being fatigued and perform better in your sport. Learn about easy-to-eat snacks that can save your workout! Sports Basement Community talks are free to everyone. Call the clubs to see if space is available.
April 8th, San Francisco Road Runners Club, Saturday from 10am-11am at Sports Basement Presidio. info@sfrrc.org “PERFORMANCE NUTRITION IN THE DAY OF A RUNNER”
April 13th, Sports Basement, Thursday from 7pm-8pm, FREE. info@sportsbasement.com “FOOD & FUEL IN THE DAY OF AN ATHLETE”
April 20th, TriMarin Club, Fleet Feet San Anselmo, Thursday from 7pm-8pm. Event Contact Phone: 415.453.1524 “PERFORMANCE NUTRITION IN THE DAY OF A TRIATHLETE”
More questions? Call Sunny at 415 331-2330 or Email: sunny@eat4fitness.com
AMERICAN RIVER 50M is this weekend: I want to wish Hazel Wood and others all the best on the race - and for some decent weather...
Remember to check the previous posting for what's new at Arch Rival, Bon Air: we have a slew of new shoes and apparel! ¶ 8:24 PM
Monday, March 20, 2006
WORKOUTS Week of 3/20-3/26/06
TEMPO run at 6:30AM CHINA CAMP
9:15AM group: China Camp - but I won't be able to make it because visiting friend in Palo Alto who had bypass surgery. Going during mid-morning to avoid traffic crunch later in day for return trip.
I'm pretty sure Sunny Blende and others will show up to get in the 2M warmup and 4M tempo session. So Fred, Kevin, Hazel and others join in if possible!
TH is TRACK at 7am and 9:15am
SATURDAY 3/25/06 7AM HILL REPEATS at
WALSH DRIVE (just past top of Dipsea steps; the "Flying Y" Section of the race) We're trying it there again to encourage those who missed last week to learn the varied routine (30" to 3:30) at this location.
I will go back to McGinnis next time, but this section works well. Let me know if you think 7:30am is a better time or not; I do need to get to work by 10AM.
We will include repeats for windbuilding/aerobic fitness and leg strength. Feeback has been that this is very productive for Dipsea prep.
...more to come. I must do blogs for now in small bits because of time spent on my Dad's affairs for now.
Update on Sandy is that her shoulder is doing better and range of motion is improving! Thanks for your inquiries. ¶ 7:06 PM
TEMPO run at 6:30AM CHINA CAMP
9:15AM group: China Camp - but I won't be able to make it because visiting friend in Palo Alto who had bypass surgery. Going during mid-morning to avoid traffic crunch later in day for return trip.
I'm pretty sure Sunny Blende and others will show up to get in the 2M warmup and 4M tempo session. So Fred, Kevin, Hazel and others join in if possible!
TH is TRACK at 7am and 9:15am
SATURDAY 3/25/06 7AM HILL REPEATS at
WALSH DRIVE (just past top of Dipsea steps; the "Flying Y" Section of the race) We're trying it there again to encourage those who missed last week to learn the varied routine (30" to 3:30) at this location.
I will go back to McGinnis next time, but this section works well. Let me know if you think 7:30am is a better time or not; I do need to get to work by 10AM.
We will include repeats for windbuilding/aerobic fitness and leg strength. Feeback has been that this is very productive for Dipsea prep.
...more to come. I must do blogs for now in small bits because of time spent on my Dad's affairs for now.
Update on Sandy is that her shoulder is doing better and range of motion is improving! Thanks for your inquiries. ¶ 7:06 PM
Thursday, March 16, 2006
3/16/06 NEW SHOES & APPAREL AT ARCH RIVAL
I've been a bit behind with posting the new items that John, our shoe buyer, and Cary, our apparel buyer have brought into the shop..I hope to have Erin from our SF store post these updates on the ArchRivalsport.com website when I finish.
She already put up the SHOE CATEGORIES on the web site..
Note that not all the same models of shoes/apparel are carried in the three Arch Rival locations; this list focuses on the Greenbrae store.
So here goes
( I will have to do this posting in 2 sessions, due to time constraints)
- NEW! NIKE AIR MAX 360 ($160)
Yes, a hefty price tag, but the shoe is being advertised as much longer lasting in wear. So if it lasts the mileage of 2-3 shoes you have money well spent. We'll see. I find them comfortable enough and they would also be good for people who have to stand on hard surfaces all day at work. I hope to get feedback from some of our clients from all three stores.
NEW! ASICS KINSEI ($165)
it's the Asics answer to Nike's 360, and Brook's BEAST; I found it comfortable for a full day at work and on hard surfaces. Has moderate support, great cushion ride and wide forefoot space.
We've had a couple of clients buy this shoe over the Brooks Beast; we'll see how they like this new Asics model. Prices are high on some of these upper end shoes, but if they do the job...
NEW! ADIDAS MUNDIAL TEAM (Turf shoes - $99.95)for men. As we have more artificial grass fields, it warrants another shoe model.
NEW! ADIDAS "TRIPLE STAR" Baseball shoe along with the Nike KEYSTONE gives a 2nd option for fitting young players.
NEW! AVIA XT 175 ($49.95)and the AVIA 681 Fitness shoe for women ($64.95) provides another price break and alternative to the NB and Nike models and come with different color highlights.
NEW! VASQUE "SENDA" Multi-sport hiker for M/W ($84.95). This model has a wide forefoot -excellent for folks who are looking to have adequate toebox room in a shoe. Also, consider this model for a sturdy trail run/walk program or if you are going to be running ultras over rocky terrain.
NEW! VASQUE "BLUR" Trail Running ($84.95)run narrower and is lightweight with a snug fit.
NEW! MERREL:: "CHAMELEON II" sandal ($94.95)A web leather sandal - Merrell's version of a Keen sandal in indigo lime/leather.
NEW! MERRELL "PRIMO HEMP" ($69.95) slip-on sandal (similar to Primo Breeze) in black and slate blue
..more to come ¶ 10:20 PM
I've been a bit behind with posting the new items that John, our shoe buyer, and Cary, our apparel buyer have brought into the shop..I hope to have Erin from our SF store post these updates on the ArchRivalsport.com website when I finish.
She already put up the SHOE CATEGORIES on the web site..
Note that not all the same models of shoes/apparel are carried in the three Arch Rival locations; this list focuses on the Greenbrae store.
So here goes
( I will have to do this posting in 2 sessions, due to time constraints)
- NEW! NIKE AIR MAX 360 ($160)
Yes, a hefty price tag, but the shoe is being advertised as much longer lasting in wear. So if it lasts the mileage of 2-3 shoes you have money well spent. We'll see. I find them comfortable enough and they would also be good for people who have to stand on hard surfaces all day at work. I hope to get feedback from some of our clients from all three stores.
NEW! ASICS KINSEI ($165)
it's the Asics answer to Nike's 360, and Brook's BEAST; I found it comfortable for a full day at work and on hard surfaces. Has moderate support, great cushion ride and wide forefoot space.
We've had a couple of clients buy this shoe over the Brooks Beast; we'll see how they like this new Asics model. Prices are high on some of these upper end shoes, but if they do the job...
NEW! ADIDAS MUNDIAL TEAM (Turf shoes - $99.95)for men. As we have more artificial grass fields, it warrants another shoe model.
NEW! ADIDAS "TRIPLE STAR" Baseball shoe along with the Nike KEYSTONE gives a 2nd option for fitting young players.
NEW! AVIA XT 175 ($49.95)and the AVIA 681 Fitness shoe for women ($64.95) provides another price break and alternative to the NB and Nike models and come with different color highlights.
NEW! VASQUE "SENDA" Multi-sport hiker for M/W ($84.95). This model has a wide forefoot -excellent for folks who are looking to have adequate toebox room in a shoe. Also, consider this model for a sturdy trail run/walk program or if you are going to be running ultras over rocky terrain.
NEW! VASQUE "BLUR" Trail Running ($84.95)run narrower and is lightweight with a snug fit.
NEW! MERREL:: "CHAMELEON II" sandal ($94.95)A web leather sandal - Merrell's version of a Keen sandal in indigo lime/leather.
NEW! MERRELL "PRIMO HEMP" ($69.95) slip-on sandal (similar to Primo Breeze) in black and slate blue
..more to come ¶ 10:20 PM
Tuesday, March 14, 2006
Results...ARCH RIVAL Shoes/Apparel/new stuff
CHANOKO DUATHLON #3 Results
Well, our band of 3 competitors did it again placing 1,2,and 3 in their divisions in this 2M Run-10M Mtn Bike-2M Run on dirt terrain event.
LINDA LINDSAY took 1st in 40+ with a 1:24:52 and won the Series - after running Napa Marathon 6 days earlier;
TRICIA WALLACE took 2nd in 40+ and the Series with a 1:31:09;
KEVIN PORTER, also after Napa marathon took 3rd in 50+ div. with a 1:31:09 which included a tire/cog/mechanical problem that 100k 10 minutes. He was still surprised to place, even with that delay on the course.
I haven't gone through the WAY TOO COOL 50K results yet, but I'm sure they will be in Tamalpa Gazette and online. In any case, the runners had clear, cold weather, but there was a great deal of water on the trails from the recent rains. But it sure beat being in a rain storm!
...more to come ¶ 9:27 PM
CHANOKO DUATHLON #3 Results
Well, our band of 3 competitors did it again placing 1,2,and 3 in their divisions in this 2M Run-10M Mtn Bike-2M Run on dirt terrain event.
LINDA LINDSAY took 1st in 40+ with a 1:24:52 and won the Series - after running Napa Marathon 6 days earlier;
TRICIA WALLACE took 2nd in 40+ and the Series with a 1:31:09;
KEVIN PORTER, also after Napa marathon took 3rd in 50+ div. with a 1:31:09 which included a tire/cog/mechanical problem that 100k 10 minutes. He was still surprised to place, even with that delay on the course.
I haven't gone through the WAY TOO COOL 50K results yet, but I'm sure they will be in Tamalpa Gazette and online. In any case, the runners had clear, cold weather, but there was a great deal of water on the trails from the recent rains. But it sure beat being in a rain storm!
...more to come ¶ 9:27 PM
Monday, March 13, 2006
3/13/06 - 3/19/06 WORKOUT DAYS..GEBRSELASSIE SETS WR 25K...
(I will update this blog date to determine Sat workout - IF we do it due to Across The Bay 12K-which I'm working)
TUESDAY, 3/20: TEMPO: YMCA for 6:30am gp.
- 9AM Group...Combination hill workout from Ross Common:
do warmup to Phoenix Lake's base of dam. Do a rep up to dam, continue with recovery jog to base of Baldy and do 4' up; recover by joggin all the way to base of dam/parking lot. Repeat3-4 times.
This will help get the legs used to downhill and I think it will be okay for footing to train here even with all the rain damage to the trails/fireroads.
THURSDAY is TRACK for 7am and 9am groups
(remember that the 9am group warms up and is ready for the main workout at 9:15am).
SUNDAY on 3/19/06 is "Across The Bay 12K"
I have suggested that some folks use this race as a practice race for:
-getting down the race day logistics on a point to point race
- settling on what clothing and shoes to wear.
- what to eat the night before and morning of the race
- keeping in check the effects of race anxiety, anticipation and pacing your race.
note on Walsh Drive repeats:
We worked out a varied and productive routine on this part of the Dipsea course and it doesn't matter if it's wet out there.
- Edgewood road worked out for the warmup prior to hitting the hill repeats (or come to the site after running a warmup in your area)
- We did 2X30" (to main tree on the right)
(recovery was to base of hill)
- 2X about 1:15 to start of trail portion
- 2X about 2:05 to end of trail
- 2X about 2:30 halfway up paved road
(recover only back down to 30" tree)
- 2X about 3+ minutes to and around corner on Panoramic Hwy.
- finished with 2X 30" from base to tree for leg strength/power push . This made for a solid 15 minutes of uphill running.
We will build on this time period until we hit 25-30 minutes (length of time on Hogsback).
...feedback was that the variety of time periods for the uphill repeats were challenging - and helpful. Plus folks got to know the different parts of the course better.
...I will update this page later this week.
3/12/06: Keep your eye on GEBRSELASSIE has he prepares for London Marathon with some WR steppingstone performances:
- Jan 2006 at Rock 'n Roll Marthon he set WR half marathon with a 58:55.
-- on 3-12-06 he set WR 25K (15.53M) in Netherlands with a 1:11:37 over a minute better than previous record. his 15K split (9.32M) was 43:00!
He was 7 minutes ahead of 2nd place.
---ZHOU CHUNXIU of China became the 7th woman to break the 2:20 barrier with a 2:19:51 at Seoul Int. Marathon. ¶ 6:40 AM
(I will update this blog date to determine Sat workout - IF we do it due to Across The Bay 12K-which I'm working)
TUESDAY, 3/20: TEMPO: YMCA for 6:30am gp.
- 9AM Group...Combination hill workout from Ross Common:
do warmup to Phoenix Lake's base of dam. Do a rep up to dam, continue with recovery jog to base of Baldy and do 4' up; recover by joggin all the way to base of dam/parking lot. Repeat3-4 times.
This will help get the legs used to downhill and I think it will be okay for footing to train here even with all the rain damage to the trails/fireroads.
THURSDAY is TRACK for 7am and 9am groups
(remember that the 9am group warms up and is ready for the main workout at 9:15am).
SUNDAY on 3/19/06 is "Across The Bay 12K"
I have suggested that some folks use this race as a practice race for:
-getting down the race day logistics on a point to point race
- settling on what clothing and shoes to wear.
- what to eat the night before and morning of the race
- keeping in check the effects of race anxiety, anticipation and pacing your race.
note on Walsh Drive repeats:
We worked out a varied and productive routine on this part of the Dipsea course and it doesn't matter if it's wet out there.
- Edgewood road worked out for the warmup prior to hitting the hill repeats (or come to the site after running a warmup in your area)
- We did 2X30" (to main tree on the right)
(recovery was to base of hill)
- 2X about 1:15 to start of trail portion
- 2X about 2:05 to end of trail
- 2X about 2:30 halfway up paved road
(recover only back down to 30" tree)
- 2X about 3+ minutes to and around corner on Panoramic Hwy.
- finished with 2X 30" from base to tree for leg strength/power push . This made for a solid 15 minutes of uphill running.
We will build on this time period until we hit 25-30 minutes (length of time on Hogsback).
...feedback was that the variety of time periods for the uphill repeats were challenging - and helpful. Plus folks got to know the different parts of the course better.
...I will update this page later this week.
3/12/06: Keep your eye on GEBRSELASSIE has he prepares for London Marathon with some WR steppingstone performances:
- Jan 2006 at Rock 'n Roll Marthon he set WR half marathon with a 58:55.
-- on 3-12-06 he set WR 25K (15.53M) in Netherlands with a 1:11:37 over a minute better than previous record. his 15K split (9.32M) was 43:00!
He was 7 minutes ahead of 2nd place.
---ZHOU CHUNXIU of China became the 7th woman to break the 2:20 barrier with a 2:19:51 at Seoul Int. Marathon. ¶ 6:40 AM
Monday, March 06, 2006
Week of 3-6-06: TEMPO & Hill Repeats
I had a full weekend and got behind on the workouts for this week and am still writing up Napa Marathon in the previous blog report...
TUESDAY 3/7/06: TEMPO at CHINA CAMP for both 6:30am and 9:15am groups.
THURSDAY 3/9/06 TRACK
SATURDAY 3/11/06 HILL REPEATS on WALSH DRIVE at 7am...
Now we'll use part of the Dipsea course for repeats. This is the section after the steps: the part that is referred to as the "Flying Y" ranch area. The road up through the housing, onto the dirt path, back on the paved part to Panoramic Hwy..
We'll have two sections; a longer one from bottom of Walsh Drive to Panoramic (about 3:45 to 4:00 minutes) and a short (30"-45")on part of the first paved section.
See you there....
I know there's always other events going on, but I want to keep the buildup to Dipsea going...On 3/19/06 is "Across The Bay 12K"....more to come.
Kees ¶ 11:07 PM
I had a full weekend and got behind on the workouts for this week and am still writing up Napa Marathon in the previous blog report...
TUESDAY 3/7/06: TEMPO at CHINA CAMP for both 6:30am and 9:15am groups.
THURSDAY 3/9/06 TRACK
SATURDAY 3/11/06 HILL REPEATS on WALSH DRIVE at 7am...
Now we'll use part of the Dipsea course for repeats. This is the section after the steps: the part that is referred to as the "Flying Y" ranch area. The road up through the housing, onto the dirt path, back on the paved part to Panoramic Hwy..
We'll have two sections; a longer one from bottom of Walsh Drive to Panoramic (about 3:45 to 4:00 minutes) and a short (30"-45")on part of the first paved section.
See you there....
I know there's always other events going on, but I want to keep the buildup to Dipsea going...On 3/19/06 is "Across The Bay 12K"....more to come.
Kees ¶ 11:07 PM
Sunday, 3-5-06. NAPA VALLEY MARATHON
Different experiences for our runners!
Also JOHN FRANK MEMORIAL 10M in Redding.
Well, our merry band of runners found themselves in for a rather grim day for marathoning as the weather turned out to be wet, windy and cold. Not only that, but the point-to-point course from Calistoga to Napa Valley's Vintage High School was straight into the wind.
I figured I had some time to ride my bike in the reverse direction along the course and cheer some of you on before dashing off to work.
After putting on my full rain gear I was set for any weather- and I needed it. First runner I came across was ALEX TILSON, the eventual winner (2:32:17)and U.S. record holder for 50K. (see article in www.theschedule.com)..He was well ahead of 2nd place and in for a tough solo tempo run for the last 10K.
First one of our group I could make out by his unmistakable quick turnover style, was JOHN LUNDY.
As I cruised with him he told me he had already modified his pace goal and simply wanted to get under 3 hours-which he did for 24th place in 2:58:03, 6th in 40-44 bracket.
After hours of running in the cold and generating heat from keeping those muscles working, energy sources deplete and soon there's no calories to keep the core warm. A number of runners were taken away to emergency for hypothermia.
I was just amazed at how many runners were running in short sleeve and long sleeve cotton shirts, even in the top 30 runners! With all the high tech materials available today to ward off the elements why would anyone wear cotton which the mountaineers call the "death shirt:" get soggy, cold, and chaffing- guaranteed to have you freezing in short order. In any case it will certainly compromise your marathon efforts.
...enough of that. Next runner, also easy to pick out with his form was BRAD O'BRIEN who was running not far behind John. It was particularily wet and cold as I cycled alongside Brad. He was definitely in the mode of bearing down to get the work done for the last 8 miles. Here are some of his thoughts: "So much to discuss about the race,
Somehow, somewhere, I recaptured about 20 seconds per mile...all the way
in to the finish.....triumphantly shaking off my frozen legs, stiff
hamstrings, absolutely inflexible calves,...shifting my turnover to
concentrate just on the core, the stronger part of the leg...as you
instructed.....it worked!
Miraculously, my turnover increased, I was able to relax and even pace
it in to that coveted sub 3 hour finish."
...You can bet all of you were dealing with the elements that morning. Congrats to all of you for toughing it out...
Shortly after leaving Brad I saw BRIAN PURCELL running by-he had a plastic bag over his torso to ward off the cold rain and seemed to be doing fine. Brian is one tough competitor who has probably suffered through many conditions during ultras and other marathons. He just missed breaking 3 hours with a 3:00:28 , but got 2nd in the 45-49 division.
Next I saw KARL HOAGLAND, who seemed to be doing well in spite of the conditions. He managed to stay less than a half minute ahead of the first woman finisher with a 3:04:35 for 43rd overall...next I saw KIM BAUMANN, our runner of the group from Petaluma area. She was doing fine, had a good jacket on for protection and kept that steady rythymn going for a 3:21:43 time, 108th overall,10th woman and 5th in the 35-39 division. Give her a normal weather day and it's a sub 3:20:00 for sure! LINDA LINDSAY I saw in a pack of runners during a very wet weather stint. She said she'd gone out to fast and had modified her plans to get through the race. She did so with a 3:43:45 for 6th in the 40-44 div. This marathon was a good practice for her upcoming Couer d'Alene Ironman triathlon in June, which I'm sure will be under better conditions.
JOHN FRANK MEMORIAL DAY 10M was held on Saturday in Redding. MIKE HOLLAND made his goal of breaking 66:00 with a 65:39 while TOM GUERIN ran 1:15:15. Not sure what happened there, because Tom is much faster than that time...we'll find out...
By then I ran out of time and could not say hi to others in the group, but did talk to them. VICKI DEMENNO didn't quite meet her goal of breaking 4 hours (she did a 4:06:49 - which she would have done under normal weather condiditons, I'm sure. She did put on a competitive burst during the last half mile of the marathon in order to get by two gals "in the green bra tops". They had been leapfrogging by Vickci after stopping at each aid station: enough to drive you crazy. She had to pass them at the end-and did so. ...
KEVIN PORTER his marathon here as just the marathon and not after biking 112 miles before the run. This gave him a PR by over 1.5 hours with a time of 4:41:10. The bizarre routine he observed were to guys in their 40's who periodically stopped at certain intervals, dropped to the ground and did 20 pushups. He watched them do this some 6X during the marathon and finally couldn't stand it and had to pass them before the finish also. Last in our group was JOANNE KAMBUR who made her goal of breaking 5 hours and qualifying for Boston with a 4:45:45! A solid PR for her on a miserable day. Way to go Joanne!
..I'm sure I missed some folks, but congrats to all of you for sticking it out! ¶ 6:15 PM
Different experiences for our runners!
Also JOHN FRANK MEMORIAL 10M in Redding.
Well, our merry band of runners found themselves in for a rather grim day for marathoning as the weather turned out to be wet, windy and cold. Not only that, but the point-to-point course from Calistoga to Napa Valley's Vintage High School was straight into the wind.
I figured I had some time to ride my bike in the reverse direction along the course and cheer some of you on before dashing off to work.
After putting on my full rain gear I was set for any weather- and I needed it. First runner I came across was ALEX TILSON, the eventual winner (2:32:17)and U.S. record holder for 50K. (see article in www.theschedule.com)..He was well ahead of 2nd place and in for a tough solo tempo run for the last 10K.
First one of our group I could make out by his unmistakable quick turnover style, was JOHN LUNDY.
As I cruised with him he told me he had already modified his pace goal and simply wanted to get under 3 hours-which he did for 24th place in 2:58:03, 6th in 40-44 bracket.
After hours of running in the cold and generating heat from keeping those muscles working, energy sources deplete and soon there's no calories to keep the core warm. A number of runners were taken away to emergency for hypothermia.
I was just amazed at how many runners were running in short sleeve and long sleeve cotton shirts, even in the top 30 runners! With all the high tech materials available today to ward off the elements why would anyone wear cotton which the mountaineers call the "death shirt:" get soggy, cold, and chaffing- guaranteed to have you freezing in short order. In any case it will certainly compromise your marathon efforts.
...enough of that. Next runner, also easy to pick out with his form was BRAD O'BRIEN who was running not far behind John. It was particularily wet and cold as I cycled alongside Brad. He was definitely in the mode of bearing down to get the work done for the last 8 miles. Here are some of his thoughts: "So much to discuss about the race,
Somehow, somewhere, I recaptured about 20 seconds per mile...all the way
in to the finish.....triumphantly shaking off my frozen legs, stiff
hamstrings, absolutely inflexible calves,...shifting my turnover to
concentrate just on the core, the stronger part of the leg...as you
instructed.....it worked!
Miraculously, my turnover increased, I was able to relax and even pace
it in to that coveted sub 3 hour finish."
...You can bet all of you were dealing with the elements that morning. Congrats to all of you for toughing it out...
Shortly after leaving Brad I saw BRIAN PURCELL running by-he had a plastic bag over his torso to ward off the cold rain and seemed to be doing fine. Brian is one tough competitor who has probably suffered through many conditions during ultras and other marathons. He just missed breaking 3 hours with a 3:00:28 , but got 2nd in the 45-49 division.
Next I saw KARL HOAGLAND, who seemed to be doing well in spite of the conditions. He managed to stay less than a half minute ahead of the first woman finisher with a 3:04:35 for 43rd overall...next I saw KIM BAUMANN, our runner of the group from Petaluma area. She was doing fine, had a good jacket on for protection and kept that steady rythymn going for a 3:21:43 time, 108th overall,10th woman and 5th in the 35-39 division. Give her a normal weather day and it's a sub 3:20:00 for sure! LINDA LINDSAY I saw in a pack of runners during a very wet weather stint. She said she'd gone out to fast and had modified her plans to get through the race. She did so with a 3:43:45 for 6th in the 40-44 div. This marathon was a good practice for her upcoming Couer d'Alene Ironman triathlon in June, which I'm sure will be under better conditions.
JOHN FRANK MEMORIAL DAY 10M was held on Saturday in Redding. MIKE HOLLAND made his goal of breaking 66:00 with a 65:39 while TOM GUERIN ran 1:15:15. Not sure what happened there, because Tom is much faster than that time...we'll find out...
By then I ran out of time and could not say hi to others in the group, but did talk to them. VICKI DEMENNO didn't quite meet her goal of breaking 4 hours (she did a 4:06:49 - which she would have done under normal weather condiditons, I'm sure. She did put on a competitive burst during the last half mile of the marathon in order to get by two gals "in the green bra tops". They had been leapfrogging by Vickci after stopping at each aid station: enough to drive you crazy. She had to pass them at the end-and did so. ...
KEVIN PORTER his marathon here as just the marathon and not after biking 112 miles before the run. This gave him a PR by over 1.5 hours with a time of 4:41:10. The bizarre routine he observed were to guys in their 40's who periodically stopped at certain intervals, dropped to the ground and did 20 pushups. He watched them do this some 6X during the marathon and finally couldn't stand it and had to pass them before the finish also. Last in our group was JOANNE KAMBUR who made her goal of breaking 5 hours and qualifying for Boston with a 4:45:45! A solid PR for her on a miserable day. Way to go Joanne!
..I'm sure I missed some folks, but congrats to all of you for sticking it out! ¶ 6:15 PM
