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
