Kees Fitness
Sunday, January 28, 2007
Week of 1/29/07. WOKRKOUTS
I'll first post the workouts; I hope to get in more training tips a bit later: I've been swamped with "to do's" and Dad.
1/29/07. KEVIN PORTER'S 55th Birthday workout. Kevin, along with Linda, Gayle, Dave are preparing for Ironman Brazil (end May 2007), so they need the following workout.
Some of us will meet at the YMCA and do the 55 minute swim; change over to cycling gear and do the 55M ride towards Pt. Reyes Station for the obligatory food stop and then back to the YMCA.
I'll probably not have Kevin do the run because he ran 4 hours on Sunday with the Bandit Run!
1/30/07: TUESDAY. 6:30am TEMPO at YMCA
1/30/07. TUESDAY. 9am HILL REPEATS at Ross Common group.
Run to Phoenix Lake parking lot, up dam fireroad continue to base of Eldridge and do: 4 X 1.5 minutes (1' down). If you get to intersection, continue up Eldridge by going left and on up.
Cruise back down and head back to Mt. Baldy for 4X30" (BtoB); 2X45"(BtoB). Then cruise back to parking lot of Phoenix and to entrance; then do pickup to and past tennis courts up to crest of next rise in road. Then recovery run back to Ross Common.
1/30/09. TUESDAY. 9am HILL REPEATS. Tenn. Valley group. Meet in church parking lot across from fruit stand.
Those who can, we do a little coffee shop celebrating after the workout.
2/1/07. THURSDAY. 7 & 9am TRACK at COM.
We'll be practicing exact race pacing for either the KP HALF (2/4) and/or Couples Relay (2/11).
2/3/07. SATURDAY. 7am HILL REPEATS. 13 reps.
McGinnis Park's parking lot. If you are running the half the next day, I'd either have you do 6 reps and a good recovery run or skip it.
For those laying the groundwork for Dipsea it's 13 reps; others training for road and trail races, 6-8 reps. The strength gained from working the hill eventually at a fast pace will pay off for all your running.
- Remember, to line up those partners for Couples Relay.
- NEW WORLD RECORD for WOMEN'S 5K indoors last weekend at Reebok Boston Games. TIRUNESH DIBABA ran a 14:27.4. That opened with a 68.65 first 400, 2:16 for 800, mile in about 4:38. Her last 800 was 2:11! Her sister, EJEGAYEHU DIBABA, also from Ethiopia,ran a 15:09 for second place. An amazing run when you figure it's run indoors on a tight track. Five minute miles would 15:32 time.
More to come
Kees ¶ 10:25 PM
I'll first post the workouts; I hope to get in more training tips a bit later: I've been swamped with "to do's" and Dad.
1/29/07. KEVIN PORTER'S 55th Birthday workout. Kevin, along with Linda, Gayle, Dave are preparing for Ironman Brazil (end May 2007), so they need the following workout.
Some of us will meet at the YMCA and do the 55 minute swim; change over to cycling gear and do the 55M ride towards Pt. Reyes Station for the obligatory food stop and then back to the YMCA.
I'll probably not have Kevin do the run because he ran 4 hours on Sunday with the Bandit Run!
1/30/07: TUESDAY. 6:30am TEMPO at YMCA
1/30/07. TUESDAY. 9am HILL REPEATS at Ross Common group.
Run to Phoenix Lake parking lot, up dam fireroad continue to base of Eldridge and do: 4 X 1.5 minutes (1' down). If you get to intersection, continue up Eldridge by going left and on up.
Cruise back down and head back to Mt. Baldy for 4X30" (BtoB); 2X45"(BtoB). Then cruise back to parking lot of Phoenix and to entrance; then do pickup to and past tennis courts up to crest of next rise in road. Then recovery run back to Ross Common.
1/30/09. TUESDAY. 9am HILL REPEATS. Tenn. Valley group. Meet in church parking lot across from fruit stand.
Those who can, we do a little coffee shop celebrating after the workout.
2/1/07. THURSDAY. 7 & 9am TRACK at COM.
We'll be practicing exact race pacing for either the KP HALF (2/4) and/or Couples Relay (2/11).
2/3/07. SATURDAY. 7am HILL REPEATS. 13 reps.
McGinnis Park's parking lot. If you are running the half the next day, I'd either have you do 6 reps and a good recovery run or skip it.
For those laying the groundwork for Dipsea it's 13 reps; others training for road and trail races, 6-8 reps. The strength gained from working the hill eventually at a fast pace will pay off for all your running.
- Remember, to line up those partners for Couples Relay.
- NEW WORLD RECORD for WOMEN'S 5K indoors last weekend at Reebok Boston Games. TIRUNESH DIBABA ran a 14:27.4. That opened with a 68.65 first 400, 2:16 for 800, mile in about 4:38. Her last 800 was 2:11! Her sister, EJEGAYEHU DIBABA, also from Ethiopia,ran a 15:09 for second place. An amazing run when you figure it's run indoors on a tight track. Five minute miles would 15:32 time.
More to come
Kees ¶ 10:25 PM
Monday, January 22, 2007
Monday, 1-22-07: WORKOUTS this week
(updated on 1/23/07)
TUESDAY, 1/23/07: TEMPO. 6:30am CHINA CAMP
TUESDAY, 1/23/07: HILL REPEATS.
A. Tenn. Valley. 9am
B. Ross Common. 9am
Run to Phoenix parking lot, then on road up to dam do: 5X30" (B toB); after 5th one jog easy to base of Mt. Baldy.
There do 4X 1' (30")at 5K race effort (not pace).
Recovery run back to Phoenix parking lot. Then do pickup of steady tempo to tennis courts; then easy run back to Ross Common.
THURSDAY, 1/25/07. TRACK at 7am & 9am
FRIDAY, 1/26/07. TRIATHLON CLASS/CROSS TRAINING/CIRCUIT WEIGHT TRAINING. 9:10am at COM PE building with April Powers and Kees. First day of class. Make sure you are signed up through the college (www.Marin.edu).
We'll have our 21 station circuit again consisting of free weights, apparatus, machines, Exercise/stability balls and mat space designed to balance out your training program, work weak areas e.g. hamstrings, abs, back.
All this is followed with swimming and other triathlon training.
SATURDAY, 1/27/07. HILL REPEATS. 7am at
McGinnis Park. 12-13 reps for those who have been keeping up with the program; fewer if you've missed sessions. Workout is preceded with a nice 1.5-2M run around the ponds.
If you're not preparing for Dipsea, keep in mind that hill repeats definitely help to improve speed for road racing.
SUNDAY, 1/28/07. 7AM. "BANDIT RUN" at Five Brooks. Count an ultra running crowd doing a hilly ultra run workout in the Pt. Reyes area. A tough, but fun group workout.
SUNDAY, 1/28/07. 9AM. From Ross Common.
ANA'S BIRTHDAY RUN for about 1.5 hours
( I will double-check the date)
LOOKING AHEAD:
SUNDAY, Feb. 4, 2007. 8AM. KAISER PERMANENTE HALF MARATHON/5K in Golden Gate Park. A fast half marathon and 5K ( in fact the 5K will have more than a mile of downhill). I strongly suggest pre-reg for the events since about 9,000 runners are expected (over 6,000 reg as of 1/23/07). Start for both events is at JFK Drive/Stow Lake Drive and finishes on MLK Drive/Great Highway. See www.kp.org/sf for details
Sunday, Feb. 11, 2007. TAMALPA COUPLES RELAY. Check out Tamalpa Runners.org for entry form. Lock up your running partner soon and come out to do 2M each over a flat course. This is one of the few couples relays around with every division possible.
It's a low-key event, great for speedwork for the experienced runners yet ideal first time race for novices. This is a good one to get the youth involved in running a two miler!
Women run first 2 miles over a 1M loop then tag off to their partner who runs the same loop. I'll see you out there at the finish line. ¶ 7:31 PM
(updated on 1/23/07)
TUESDAY, 1/23/07: TEMPO. 6:30am CHINA CAMP
TUESDAY, 1/23/07: HILL REPEATS.
A. Tenn. Valley. 9am
B. Ross Common. 9am
Run to Phoenix parking lot, then on road up to dam do: 5X30" (B toB); after 5th one jog easy to base of Mt. Baldy.
There do 4X 1' (30")at 5K race effort (not pace).
Recovery run back to Phoenix parking lot. Then do pickup of steady tempo to tennis courts; then easy run back to Ross Common.
THURSDAY, 1/25/07. TRACK at 7am & 9am
FRIDAY, 1/26/07. TRIATHLON CLASS/CROSS TRAINING/CIRCUIT WEIGHT TRAINING. 9:10am at COM PE building with April Powers and Kees. First day of class. Make sure you are signed up through the college (www.Marin.edu).
We'll have our 21 station circuit again consisting of free weights, apparatus, machines, Exercise/stability balls and mat space designed to balance out your training program, work weak areas e.g. hamstrings, abs, back.
All this is followed with swimming and other triathlon training.
SATURDAY, 1/27/07. HILL REPEATS. 7am at
McGinnis Park. 12-13 reps for those who have been keeping up with the program; fewer if you've missed sessions. Workout is preceded with a nice 1.5-2M run around the ponds.
If you're not preparing for Dipsea, keep in mind that hill repeats definitely help to improve speed for road racing.
SUNDAY, 1/28/07. 7AM. "BANDIT RUN" at Five Brooks. Count an ultra running crowd doing a hilly ultra run workout in the Pt. Reyes area. A tough, but fun group workout.
SUNDAY, 1/28/07. 9AM. From Ross Common.
ANA'S BIRTHDAY RUN for about 1.5 hours
( I will double-check the date)
LOOKING AHEAD:
SUNDAY, Feb. 4, 2007. 8AM. KAISER PERMANENTE HALF MARATHON/5K in Golden Gate Park. A fast half marathon and 5K ( in fact the 5K will have more than a mile of downhill). I strongly suggest pre-reg for the events since about 9,000 runners are expected (over 6,000 reg as of 1/23/07). Start for both events is at JFK Drive/Stow Lake Drive and finishes on MLK Drive/Great Highway. See www.kp.org/sf for details
Sunday, Feb. 11, 2007. TAMALPA COUPLES RELAY. Check out Tamalpa Runners.org for entry form. Lock up your running partner soon and come out to do 2M each over a flat course. This is one of the few couples relays around with every division possible.
It's a low-key event, great for speedwork for the experienced runners yet ideal first time race for novices. This is a good one to get the youth involved in running a two miler!
Women run first 2 miles over a 1M loop then tag off to their partner who runs the same loop. I'll see you out there at the finish line. ¶ 7:31 PM
