Kees Fitness
Wednesday, August 02, 2006
Week of 8/1 - 8/6: Workouts
(note CHANGE IN TIME for Sunday RRG run)
8/1, Tues, 6:30am TEMPO. YMCA
8/3, TH, 7am & 9am TRACK at COM.
Speedwork to prepare for Jamba Juice 5K and Half Marathons in Fall.
8/5, SAT, 7:30am. TEMPO run. BUCK'S LANDING/CHINA CAMP area. Meet at pull-off area on left after small hill at Buck's Landing. We'll do 2M warmup, 2, 4, or 6M tempo runs. Done at 10M race pace or described as "comfortably stressed". Training at a bit of a push, boosts your fitness, builds aerobic capacity and helps you run more efficiently. Then when it's time to run in an event your body's been acclimated to the stress of race pace.
Both long and short sessions are required to improve running ability: the Tues & Sat Tempo runs (long-aerobic capacity, fitness, race simulation) and TH track sessions (short) -for turnover/motor coordination. Remember Frank has his Tuesday night sesssions at San Rafael HS.
SUNDAY, 8-6, 7am RAILROAD GRADE RUN 8M.
(early start was requested; we'll see how it goes, otherwise we go back to 7am). Meet by fire/police station on Corte Madera Av in Mill Valley. IF you need ride back down let me know: I can hold about 8 in van ($5 to help cover gas/time). A number of you have been traking the trails back down.
This essentially a tempo uphill run on a steady 5-7% grade. Free breakfast to those who break an hour ( I still owe Jason one or two); masters sub 66'. Good run to push: you gain fitness, but can't go fast enough to hurt yourself. Reward is great view from the top!
AUGUST 5th: YOUTH TRIATHLONS
If you have kids who want the safe and fun experience of the triathlon:
KID'S MINI-TRIATHLON, Hamilton Pool, Novato. For youth 7-14 years! By Marin YMCA great intro to tri's for youth.
1st Tri: Saturday, JULY 15th
2nd Tri: Saturday, August 5th
Start 8am, (7am race day reg and pickup)
Contact Heather Skoda 415/446-2110 of Marin YMCA
Ages 7-9 (100ydS-3mB-.5mR)
AGes 10-12 (140ydS-6mB-1mR)
Ages 13-14 (200ydS-6mB-2mR)
Fees: Members $20; race day : $30
Program member: $30/$40.
www.ymcasf.org/marin
YMCA 415/492-9622.
Then there's the famous SARA LEE IRON KIDS TRIATHLON on Sunday, Sept. 3
Napa
Napa Valley College & JFK Park
707/224-5700
whithapens@aol.com or eegilsenan@aol.com
That's Eric Gilsenan who announced at Human Race - very involved in tri's.
I timed this event years ago at Sonoma State - terrific fun for the kids. Lots of hoopla, goodies for the kids and parental involvement. I have some brochures I will hand out at track and at Arch Rival. So if you have 7-11 year olds consider these events.
Those of you who couldn't make last Sunday's Bear Valley Trail run apparently missed a picture postcard day out there with clear weather, no fog or wind in early am...We'll set it up again. ¶ 7:50 AM
(note CHANGE IN TIME for Sunday RRG run)
8/1, Tues, 6:30am TEMPO. YMCA
8/3, TH, 7am & 9am TRACK at COM.
Speedwork to prepare for Jamba Juice 5K and Half Marathons in Fall.
8/5, SAT, 7:30am. TEMPO run. BUCK'S LANDING/CHINA CAMP area. Meet at pull-off area on left after small hill at Buck's Landing. We'll do 2M warmup, 2, 4, or 6M tempo runs. Done at 10M race pace or described as "comfortably stressed". Training at a bit of a push, boosts your fitness, builds aerobic capacity and helps you run more efficiently. Then when it's time to run in an event your body's been acclimated to the stress of race pace.
Both long and short sessions are required to improve running ability: the Tues & Sat Tempo runs (long-aerobic capacity, fitness, race simulation) and TH track sessions (short) -for turnover/motor coordination. Remember Frank has his Tuesday night sesssions at San Rafael HS.
SUNDAY, 8-6, 7am RAILROAD GRADE RUN 8M.
(early start was requested; we'll see how it goes, otherwise we go back to 7am). Meet by fire/police station on Corte Madera Av in Mill Valley. IF you need ride back down let me know: I can hold about 8 in van ($5 to help cover gas/time). A number of you have been traking the trails back down.
This essentially a tempo uphill run on a steady 5-7% grade. Free breakfast to those who break an hour ( I still owe Jason one or two); masters sub 66'. Good run to push: you gain fitness, but can't go fast enough to hurt yourself. Reward is great view from the top!
AUGUST 5th: YOUTH TRIATHLONS
If you have kids who want the safe and fun experience of the triathlon:
KID'S MINI-TRIATHLON, Hamilton Pool, Novato. For youth 7-14 years! By Marin YMCA great intro to tri's for youth.
1st Tri: Saturday, JULY 15th
2nd Tri: Saturday, August 5th
Start 8am, (7am race day reg and pickup)
Contact Heather Skoda 415/446-2110 of Marin YMCA
Ages 7-9 (100ydS-3mB-.5mR)
AGes 10-12 (140ydS-6mB-1mR)
Ages 13-14 (200ydS-6mB-2mR)
Fees: Members $20; race day : $30
Program member: $30/$40.
www.ymcasf.org/marin
YMCA 415/492-9622.
Then there's the famous SARA LEE IRON KIDS TRIATHLON on Sunday, Sept. 3
Napa
Napa Valley College & JFK Park
707/224-5700
whithapens@aol.com or eegilsenan@aol.com
That's Eric Gilsenan who announced at Human Race - very involved in tri's.
I timed this event years ago at Sonoma State - terrific fun for the kids. Lots of hoopla, goodies for the kids and parental involvement. I have some brochures I will hand out at track and at Arch Rival. So if you have 7-11 year olds consider these events.
Those of you who couldn't make last Sunday's Bear Valley Trail run apparently missed a picture postcard day out there with clear weather, no fog or wind in early am...We'll set it up again. ¶ 7:50 AM
