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
