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
