Kees Fitness
Sunday, February 25, 2007
Week of 2/26/07
-Workouts
- Remember change for 9am groups Hill Repeats to Railroad Grade run.
2/27/07. TUES.6:30am TEMPO group. YMCA.
Brad maybe do short course (6.5M)for your taper to Napa Marathon. John Lundy and Brad O'Brien are running the Napa Marathon this weekend. Let's hope that we have much better weather this year than the storm and wind last year.
I'll probably go up and ride the course in reverse to see those guys before going to work - and give them a cheer!
2/27/07. TUES. 9am RAILROAD GRADE RUN 8M instead of HILL REPEATS. Both groups will meet for this enjoyable run - in spite of the on/off rainy weather. (time to use those fancy hi-tech clothes for inclement weather)
Meet near downtown Mill Valley, on Corte Madera Av, across from fire/Police station near MV Market. I will bring my van to give ride back down for those who need it. If you need a ride back down, bring a little duffle bag with change of shirt and jacket: never know what the weather will be and you'll want to get out of the wet clothes. There are M/W bathrooms at the top.
Let me know if you will be riding down so I have a head count ( I can hold 8-9 people)..Should be a fun run and spectacular with the view from the top. It's a steady 5-7% grade after the mile warmup to the fireroad/RRGrade. The finish is about 1.5M past West Point Inn at parking lot at top of Mt. Tam. I measured it and it's 8M on the button.
TH 3/1/07. TRACK 7 & 9am at COM
SAT. 3/3/07. HILL REPEATS at 7am. McGinnis Park. We're up to 18 reps. This session is important for those prepping for Catalina Marathon held in mid-March.
Those of you laying the foundation for Dipsea work on the number of reps so that when you go to train on the course - you'll be ready with basic leg strength. If you're looking to improve your road racing running 8-12 hill repeats well will give you a breakthrough in speed. ¶ 9:18 AM
-Workouts
- Remember change for 9am groups Hill Repeats to Railroad Grade run.
2/27/07. TUES.6:30am TEMPO group. YMCA.
Brad maybe do short course (6.5M)for your taper to Napa Marathon. John Lundy and Brad O'Brien are running the Napa Marathon this weekend. Let's hope that we have much better weather this year than the storm and wind last year.
I'll probably go up and ride the course in reverse to see those guys before going to work - and give them a cheer!
2/27/07. TUES. 9am RAILROAD GRADE RUN 8M instead of HILL REPEATS. Both groups will meet for this enjoyable run - in spite of the on/off rainy weather. (time to use those fancy hi-tech clothes for inclement weather)
Meet near downtown Mill Valley, on Corte Madera Av, across from fire/Police station near MV Market. I will bring my van to give ride back down for those who need it. If you need a ride back down, bring a little duffle bag with change of shirt and jacket: never know what the weather will be and you'll want to get out of the wet clothes. There are M/W bathrooms at the top.
Let me know if you will be riding down so I have a head count ( I can hold 8-9 people)..Should be a fun run and spectacular with the view from the top. It's a steady 5-7% grade after the mile warmup to the fireroad/RRGrade. The finish is about 1.5M past West Point Inn at parking lot at top of Mt. Tam. I measured it and it's 8M on the button.
TH 3/1/07. TRACK 7 & 9am at COM
SAT. 3/3/07. HILL REPEATS at 7am. McGinnis Park. We're up to 18 reps. This session is important for those prepping for Catalina Marathon held in mid-March.
Those of you laying the foundation for Dipsea work on the number of reps so that when you go to train on the course - you'll be ready with basic leg strength. If you're looking to improve your road racing running 8-12 hill repeats well will give you a breakthrough in speed. ¶ 9:18 AM
Saturday, February 17, 2007
Week of 2/19/07
LATEST NEWSFLASH!
Sandy & I are to be grandparents, or Opa and Oma following the Dutch tradition. Annelies will be due in October...
Note cancellation of Tuesday's Hill Repeats for the Ross location!
As I indicated in my last posting Sandy and I will be in Pt. Reyes Station area to see the Tour de California go by there about noontime or so (they start in Sausalito at 11am on Feb 19th). We'll be about 4M north of town. After the peloton goes through we'll do our bike ride and weather permitting enjoy the day there.
We'll be staying overnight in Olema, so I will not make the 6:30am Tuesday Tempo Run and perhaps miss the 9am Hill Repeats - but I will post the workouts.
WORKOUTS:
2/20/07. TEMPO. 6:30am CHina Camp.
2/20/07 Tuesday, HILL REPEATS. 9am Tenn. Valley.
Meet in church parking lot by fruitstand.
do regular warmup, then
3X30"(BtoB);
4X45" (BtoB) curving up to left
easy run to cemetery and do 3X1:30(1:00); then back to church lot. IF you can add some easy miles on the bike path to flush out the leg fatigue and build mileage.
2/20/07. Tuesday,HILL REPEATS. ROSS COMMON(CANCELLED due to Ski Week/vacation), But if you want to do the workout here it is:
Easy run to Phoenix parking lot: then on dam road
2X 30" (BtoB);
2x45" (BtoB) then continue to Eldridge Grade and do 4X1'(45" down); then back to base and run to Baldy for 2X3' (1:30).
Then easy run to parking lot, do pickup to tennis courts, then run to Ross Common easy recovery.
2/22/07. Thursday.7am and 9am TRACK
2/23/07. Friday. 9am Circuit Weight Training , 9am at COM. I've modified the circuit to the changed weight room for this session. Followed by swimming workout with April Powers.
2/24/07.Sat. 7am HILL REPEATS at McGinnis Park. We'll be doing 16-17 reps this time.
2/25/07 TCRS?
New WR for half marathon by a 20 year old Kenyan, SAMUEL WANJIRUI in Dubai. Three men broke an hour! His time was 58:53 slightly eclipsing the 58:55 time by GEBRESLASSIE, who by the way, vows to get it back this year! that time is a solid 4:30 pace, by the way: well under the 70" lap pace for the equivalent of 52 laps.
more to come... ¶ 11:04 PM
LATEST NEWSFLASH!
Sandy & I are to be grandparents, or Opa and Oma following the Dutch tradition. Annelies will be due in October...
Note cancellation of Tuesday's Hill Repeats for the Ross location!
As I indicated in my last posting Sandy and I will be in Pt. Reyes Station area to see the Tour de California go by there about noontime or so (they start in Sausalito at 11am on Feb 19th). We'll be about 4M north of town. After the peloton goes through we'll do our bike ride and weather permitting enjoy the day there.
We'll be staying overnight in Olema, so I will not make the 6:30am Tuesday Tempo Run and perhaps miss the 9am Hill Repeats - but I will post the workouts.
WORKOUTS:
2/20/07. TEMPO. 6:30am CHina Camp.
2/20/07 Tuesday, HILL REPEATS. 9am Tenn. Valley.
Meet in church parking lot by fruitstand.
do regular warmup, then
3X30"(BtoB);
4X45" (BtoB) curving up to left
easy run to cemetery and do 3X1:30(1:00); then back to church lot. IF you can add some easy miles on the bike path to flush out the leg fatigue and build mileage.
2/20/07. Tuesday,HILL REPEATS. ROSS COMMON(CANCELLED due to Ski Week/vacation), But if you want to do the workout here it is:
Easy run to Phoenix parking lot: then on dam road
2X 30" (BtoB);
2x45" (BtoB) then continue to Eldridge Grade and do 4X1'(45" down); then back to base and run to Baldy for 2X3' (1:30).
Then easy run to parking lot, do pickup to tennis courts, then run to Ross Common easy recovery.
2/22/07. Thursday.7am and 9am TRACK
2/23/07. Friday. 9am Circuit Weight Training , 9am at COM. I've modified the circuit to the changed weight room for this session. Followed by swimming workout with April Powers.
2/24/07.Sat. 7am HILL REPEATS at McGinnis Park. We'll be doing 16-17 reps this time.
2/25/07 TCRS?
New WR for half marathon by a 20 year old Kenyan, SAMUEL WANJIRUI in Dubai. Three men broke an hour! His time was 58:53 slightly eclipsing the 58:55 time by GEBRESLASSIE, who by the way, vows to get it back this year! that time is a solid 4:30 pace, by the way: well under the 70" lap pace for the equivalent of 52 laps.
more to come... ¶ 11:04 PM
Sunday, February 11, 2007
Week of 2/12/07: Workouts, Races, Tour de California, Greg LeMond in town...
2/13/07: Tuesday. 6:30am TEMPO at YMCA
2/13/07: Tuesday. 9am. HILL REPEATS. Tenn Valley, by church parking lot, across from fruit stand.
2/13/07: Tuesday. 9:15am HILL REPEATS. ROSS COMMON.
Do warmup run to Phoenix parking lot.
4 X 30" (back to base);
2 X 45" (B to B);
1 X 60" (then continue on to base of Shaver Grade;
2 X 3' (1' back down); return to parking lot recovery run. Do pickup from parking lot to tennis courts, then back to Ross Common.
2/15/07: Thursday. 7 & 9am TRACK at COM.
2/16/07: Friday. 9am No CIRCUIT WEIGHT TRAINING at COM gym This Friday!!
2/17/07: Saturday. 7am HILL REPEATS at McGinnish Park inner parking lot. We're up to 15-16 reps for those on track for Dipsea prep; our goal is several sessions at 20 reps. Remember, those who are just getting going, 6-8 reps; those of you focusing on road races and leg strength, 8-10 reps- fast.
2/18/07: Sunday. 7pm in Cowell Theather, at Fort Mason, Pier 2. for GREG LEMOND and Phil Ligett and the 1989 Tour de France - the closest finish in the Tour's history.FLASH! Found out it's sold out! Darn!. Cost $20, call 345--7575 or go to fortmason.org/boxoffice. Hope to have a group go over to see and hear this cliff hanger of a race. We will be cycling out to the location.
2/19/07: Monday, Tour de California. The first stage begins. We hope to be out about 3.5M north of Pt. Reyes Station on Hwy 1 to view the peloton whizzing by (they start in Sausalito). Hopefully the weather will be good and we'll get in a ride too.
TRAINING TIP
Splits
- Good weather, lots of enthusiasm with the COUPLES RELAY on Sunday. Hope to see more folks come out next year.
more to add later. ¶ 10:30 PM
2/13/07: Tuesday. 6:30am TEMPO at YMCA
2/13/07: Tuesday. 9am. HILL REPEATS. Tenn Valley, by church parking lot, across from fruit stand.
2/13/07: Tuesday. 9:15am HILL REPEATS. ROSS COMMON.
Do warmup run to Phoenix parking lot.
4 X 30" (back to base);
2 X 45" (B to B);
1 X 60" (then continue on to base of Shaver Grade;
2 X 3' (1' back down); return to parking lot recovery run. Do pickup from parking lot to tennis courts, then back to Ross Common.
2/15/07: Thursday. 7 & 9am TRACK at COM.
2/16/07: Friday. 9am No CIRCUIT WEIGHT TRAINING at COM gym This Friday!!
2/17/07: Saturday. 7am HILL REPEATS at McGinnish Park inner parking lot. We're up to 15-16 reps for those on track for Dipsea prep; our goal is several sessions at 20 reps. Remember, those who are just getting going, 6-8 reps; those of you focusing on road races and leg strength, 8-10 reps- fast.
2/18/07: Sunday. 7pm in Cowell Theather, at Fort Mason, Pier 2. for GREG LEMOND and Phil Ligett and the 1989 Tour de France - the closest finish in the Tour's history.FLASH! Found out it's sold out! Darn!. Cost $20, call 345--7575 or go to fortmason.org/boxoffice. Hope to have a group go over to see and hear this cliff hanger of a race. We will be cycling out to the location.
2/19/07: Monday, Tour de California. The first stage begins. We hope to be out about 3.5M north of Pt. Reyes Station on Hwy 1 to view the peloton whizzing by (they start in Sausalito). Hopefully the weather will be good and we'll get in a ride too.
TRAINING TIP
Splits
- Good weather, lots of enthusiasm with the COUPLES RELAY on Sunday. Hope to see more folks come out next year.
more to add later. ¶ 10:30 PM
Monday, February 05, 2007
2/5/07: WORKOUTS for this week, plus Couples Relay on Sunday, 2/11/07;
GREG LEMOND here on 2/18/07 (see below)
2/6/07. 6:30am Tuesday. TEMPO at China Camp. ( I have early doctor's appt. and will not make this session)
2/06/07. 9:15am Tuesday. HILL REPEATS. Ross Common.
Run to Phoenix Lake and start with 3X30" (BtoB) repeats up dam road;
2X1' (45"); after lat rep, up to Mt. Baldy base;
3X1:30 (1'); then recovery run to parking lot and do Tempo pickup to tennis courts, then cruise easy back to Ross Common.
2/06/07. 9am Tuesday. HILL REPEATS. Tenn. Valley. Meet at church lot.
(I have 8:15am doctor appt. in Greenbrae, will meet you out on the course to join up).
Do out/back warmup on main road;
do 3X30' up paved Highlands Ave hill as usual;
do 4X45" up same hill curving to left;
easy run to cemetery hilland do,
3X1:30 (1:00). Then back to parking lot.
Thursday, 2/8/07. 7 & 9am TRACK at COM.
If there is solid rain we'll skip workout.
Sat., 2/10/07. 7am Hill Repeats. McGinnis Park. If rain is very steady we'll skip it.
Sunday. 2/11/07. Couples Relay at Vintage Oaks Shopping Center (backside). See Tamalpa Runners.org for details.
2/18/07. Sunday. GREG LEMOND & Phil Ligget in town to show/narrate the closest win in Tour de France history: 1989.
Where? Fort Mason, Pier 2 at Cowell Theatre
When? 7pm
Cost? $20
Info: fortmason.org/boxoffice or 345-7515.
There have been many wonderful, thrilling Tour contests, but this has to be about the best finish as it came down to the last time trial of only 15K with Le Mond making up 50 seconds to win by 8 seconds: the closest finish in history of the Tour. Very exciting. Let's get a group over there.
Last Sunday was perfect day for the Kaiser Permanente Half Marathon/5K and a number of our group ran it. I'll update some of those results later and also list what's new at Arch Rival with athletic shoes and casual footwear. ¶ 8:58 PM
GREG LEMOND here on 2/18/07 (see below)
2/6/07. 6:30am Tuesday. TEMPO at China Camp. ( I have early doctor's appt. and will not make this session)
2/06/07. 9:15am Tuesday. HILL REPEATS. Ross Common.
Run to Phoenix Lake and start with 3X30" (BtoB) repeats up dam road;
2X1' (45"); after lat rep, up to Mt. Baldy base;
3X1:30 (1'); then recovery run to parking lot and do Tempo pickup to tennis courts, then cruise easy back to Ross Common.
2/06/07. 9am Tuesday. HILL REPEATS. Tenn. Valley. Meet at church lot.
(I have 8:15am doctor appt. in Greenbrae, will meet you out on the course to join up).
Do out/back warmup on main road;
do 3X30' up paved Highlands Ave hill as usual;
do 4X45" up same hill curving to left;
easy run to cemetery hilland do,
3X1:30 (1:00). Then back to parking lot.
Thursday, 2/8/07. 7 & 9am TRACK at COM.
If there is solid rain we'll skip workout.
Sat., 2/10/07. 7am Hill Repeats. McGinnis Park. If rain is very steady we'll skip it.
Sunday. 2/11/07. Couples Relay at Vintage Oaks Shopping Center (backside). See Tamalpa Runners.org for details.
2/18/07. Sunday. GREG LEMOND & Phil Ligget in town to show/narrate the closest win in Tour de France history: 1989.
Where? Fort Mason, Pier 2 at Cowell Theatre
When? 7pm
Cost? $20
Info: fortmason.org/boxoffice or 345-7515.
There have been many wonderful, thrilling Tour contests, but this has to be about the best finish as it came down to the last time trial of only 15K with Le Mond making up 50 seconds to win by 8 seconds: the closest finish in history of the Tour. Very exciting. Let's get a group over there.
Last Sunday was perfect day for the Kaiser Permanente Half Marathon/5K and a number of our group ran it. I'll update some of those results later and also list what's new at Arch Rival with athletic shoes and casual footwear. ¶ 8:58 PM
