Kees Fitness
Thursday, March 29, 2007
4/01/07 WORKOUTS & Thank you.
First of all, a tremendous thank you from Sandy, myself, Annelies and Michael for spoiling us with such a contribution - that was not the idea here, but appreciated!
And it did come at the right time as I just had that ablation procedure, needed a couple of days good recovery time and Annelies/Mike needed the TLC after losing their baby (6 weeks into the pregnancy). Being able to do the getaway in Calistoga was so good for the family and meant a great deal to us. You certainly helped make it possible and Annelies could let out some of the emotion she was carrying during the last two weeks. Thank you again.
SUN. 4/1/07. Get in a trail run the day after those hill repeats to push the strength and endurance in your legs: force through a run though your legs will be tired.
TUE. 4/3/07. 6:30am TEMPO at CHina Camp.
TUE. 4/3/07. 9am. RAILROAD GRADE 8M - For BOTH HILL REPEAT GROUPS.
Meet by Police/Fire Station, on Corte Madera Ave, downtown Mill Valley as usual. I'll drive the van to the top for those who need a ride down. Remember to have little duffel bag with a change of shirt, water, etc 'cause you never what the weather will be on top.
Note: We'll be mixing up the Hill Repeats, RRGrade and Dipsea course work on some of these Tuesdays as we get into the months of April and May.
LOOKING AHEAD: We'll be having you test out your 5K time trial with the ZIPPY'S 5K on April 29th. It's held in GG PARK with separate heats for women (8am) and men (8:30am).
TH. 4/4/07. 7 & 9 am. TRACK at COM.
SAT. 4/6/07. 7am. HILL REPEATS AT WALSH DRIVE now; STOP on HILL REPEATS at McGinnis Park due to falling off in attendance. We will move it to the "Flying Y" part of the course which comes after the stairs. We'll work 30" to 2:30 repeats up to Panoramic's Windy Gap point. This program worked well last year and we'll pick it up again this Saturday.
I think many of you are now getting on the Dipsea Trail, which is good and can be combined with the Sat repeats. So on Sunday (or another day of the week):
You can still do "repeats' on the course, e.g. After getting through Dynamite and onto the Hogsback, get in a surge of 2-3minutes uphill followed by 1 minute jog back down the course for recovery; then turn around and repeat the process 3 times.
After turning around on Cardiac, do steady downhill pace back to crossing the creek in Muir Woods, cut across parking lot, go left up the paved road (it's longer but offers good uphill tempo) at a good effort to base of Windy Gap stairs. Then continue on back to Start.
First of all, a tremendous thank you from Sandy, myself, Annelies and Michael for spoiling us with such a contribution - that was not the idea here, but appreciated!
And it did come at the right time as I just had that ablation procedure, needed a couple of days good recovery time and Annelies/Mike needed the TLC after losing their baby (6 weeks into the pregnancy). Being able to do the getaway in Calistoga was so good for the family and meant a great deal to us. You certainly helped make it possible and Annelies could let out some of the emotion she was carrying during the last two weeks. Thank you again.
SUN. 4/1/07. Get in a trail run the day after those hill repeats to push the strength and endurance in your legs: force through a run though your legs will be tired.
TUE. 4/3/07. 6:30am TEMPO at CHina Camp.
TUE. 4/3/07. 9am. RAILROAD GRADE 8M - For BOTH HILL REPEAT GROUPS.
Meet by Police/Fire Station, on Corte Madera Ave, downtown Mill Valley as usual. I'll drive the van to the top for those who need a ride down. Remember to have little duffel bag with a change of shirt, water, etc 'cause you never what the weather will be on top.
Note: We'll be mixing up the Hill Repeats, RRGrade and Dipsea course work on some of these Tuesdays as we get into the months of April and May.
LOOKING AHEAD: We'll be having you test out your 5K time trial with the ZIPPY'S 5K on April 29th. It's held in GG PARK with separate heats for women (8am) and men (8:30am).
TH. 4/4/07. 7 & 9 am. TRACK at COM.
SAT. 4/6/07. 7am. HILL REPEATS AT WALSH DRIVE now; STOP on HILL REPEATS at McGinnis Park due to falling off in attendance. We will move it to the "Flying Y" part of the course which comes after the stairs. We'll work 30" to 2:30 repeats up to Panoramic's Windy Gap point. This program worked well last year and we'll pick it up again this Saturday.
I think many of you are now getting on the Dipsea Trail, which is good and can be combined with the Sat repeats. So on Sunday (or another day of the week):
You can still do "repeats' on the course, e.g. After getting through Dynamite and onto the Hogsback, get in a surge of 2-3minutes uphill followed by 1 minute jog back down the course for recovery; then turn around and repeat the process 3 times.
After turning around on Cardiac, do steady downhill pace back to crossing the creek in Muir Woods, cut across parking lot, go left up the paved road (it's longer but offers good uphill tempo) at a good effort to base of Windy Gap stairs. Then continue on back to Start.
Labels: thank you again., Workouts
¶ 9:41 PM
Tuesday, March 13, 2007
> Tue. 3/20/07 6:30am. TEMPO. China Camp.
> TUE. 3/20/07. 9am HILL REPEATS, ROSS COMMON.
Run to Phoenix Lake parking lot to base of dam and do:
3X30" (back to base)
3X45" (B/B)
Then go to base of Mt. Baldy:
2 X 1:30 (B/B)
1 X 3' ...then go back to parking lot and do:
tempo pickup from parking lot to entrance. Follow with recovery run back to Ross Common.
TUE. 3/20/07. 9am HILL REPEATS. Tenn Val.
Meet at church parking lot, across from fruit truck stand. Do regular out/back warmup run and end up at base of short hill. ( I have to go in for CT scan that morning and will miss this workout!)
4 X 30" (B/B)
3 X 45" (B/B)
Run easy to base of steep long hill across the way:
2 X 1:30 (1' recovery ); then go to cemetery and do:
1 X 3' i.e. up to wide corner at sharp left turn.
TH. 3/22/07. 7am & 9am. TRACK.
For Both Groups: 400's day! It's more repeats at slightly faster than 5K race pace because the rest interval is limited.
Warmup: 4 X100 (200)
2 X 150(50)
2 X 200 (200)
A gp: 13 x 400 (on the 2')
B gp: 12 X 400 (on 2:30)
C gp: 8 X 400 (on 3')
(Don't cheat, I can see you from my MGH room window)
FRI. 3/23/07. I'm pretty sure CWT is on this Friday. It's on for sure! (it's the next two sessions that there is school break)
SAT. 3/24/07. 7am. HILL REPEATS. McGinnis Park. Big 18-20 reps! I will be there in spirit, but will need to still be recovering from the procedure.
TUE. 3/27/07. 6:30am. TEMPO. YMCA.
TUE. 3/27/07 will be a regular HILL REPEATS workout and the RAILROAD GRADE RUN will be moved to 4/3/07 at 9am- our
"Tamalp d'Huez") for both groups.
my daughter is in town on Sat for a few days so the combination of recovery and her visit makes Tuesday questionable anyway. So here is 3/27/07 workout:
4x 30"(BtoB)
4x45" (BtoB)
Go to steep paved hill and do:
1x1' (1'
1x 1:30 (1)
1x 2:30 (BtoB)
CONGRATS to those from our trainning groups who ran CATALINA MARATHON on 3/17/07! This was a destination race and I think this group got to know each other better and enjoy a unique run that had about 800 runners.
A very hilly, dirt fireroads/trail run that goes into the interior of the island. It's only with key events that anyone is allowed to run in this protected area.
LIZ SHORTINO ran a 3:36:51 for 3rd woman overall and 1st in age group. Liz put in the homwork on with 3 months of hill repeats and trail runs;
LEIGH KENNY, 4:04:06 for 13th F/ 5th in age div. Now you have to understand Leigh can ran this thing at least 20 minutes faster, but avoids any extra push of effort: believe me she is much faster in ability. In any case, her cruise run put her right up there.
The remarkable run is her husband, JOHN who has been back EAst working a major law case, commuted back and forth to see the family, had little time for running and ran a 4:30! way to go John, very impressive.
LINDA LINDSAY, our Xterra triathlon competitor ran a 4:18:39 for 32/2nd in the MAster Buffalo div (what's that?)...
So with good weather , an island run, the group had a good time.
On the ACROSS THE BAY 12K last sunday,
KEVIN PORTER ran a PR pace, along with GAYLE SHIMOKAJI, also CYNTHIA WATSON ran this one for mileage. All three ran it back home for a 16miler base building run. VICKI DEMENNO, who is just getting going on the hill repeats got her race in also...times I don't have right now...that's it for now.
> Note: At ARCH RIVAL we have two new racing trail shoes:
> Asics TRAIL ATTACK, with good tread and lightweight, and,
> NB 790 very light trail racing shoe - not much to it with thin sole. So as you gear towards Dipsea you may want to check out what we have for you.
> Now carry some men's swim suits
> Health tip
As we're exposed to more sunshine remember to use sunblock. I wish had used a combination of zinc oxide and sunscreen years ago: the application of a light layer of ZO with the sunscreen works so much better than sunscreen only.
You don't have to goop on the ZO to obtain good protection: a smooth light layer on the cheekbones, ears has worked well on our long bike rides or your long runs. Sun damage is so tough on the skin, so keep the protection on daily! ¶ 6:12 PM
> TUE. 3/20/07. 9am HILL REPEATS, ROSS COMMON.
Run to Phoenix Lake parking lot to base of dam and do:
3X30" (back to base)
3X45" (B/B)
Then go to base of Mt. Baldy:
2 X 1:30 (B/B)
1 X 3' ...then go back to parking lot and do:
tempo pickup from parking lot to entrance. Follow with recovery run back to Ross Common.
TUE. 3/20/07. 9am HILL REPEATS. Tenn Val.
Meet at church parking lot, across from fruit truck stand. Do regular out/back warmup run and end up at base of short hill. ( I have to go in for CT scan that morning and will miss this workout!)
4 X 30" (B/B)
3 X 45" (B/B)
Run easy to base of steep long hill across the way:
2 X 1:30 (1' recovery ); then go to cemetery and do:
1 X 3' i.e. up to wide corner at sharp left turn.
TH. 3/22/07. 7am & 9am. TRACK.
For Both Groups: 400's day! It's more repeats at slightly faster than 5K race pace because the rest interval is limited.
Warmup: 4 X100 (200)
2 X 150(50)
2 X 200 (200)
A gp: 13 x 400 (on the 2')
B gp: 12 X 400 (on 2:30)
C gp: 8 X 400 (on 3')
(Don't cheat, I can see you from my MGH room window)
FRI. 3/23/07. I'm pretty sure CWT is on this Friday. It's on for sure! (it's the next two sessions that there is school break)
SAT. 3/24/07. 7am. HILL REPEATS. McGinnis Park. Big 18-20 reps! I will be there in spirit, but will need to still be recovering from the procedure.
TUE. 3/27/07. 6:30am. TEMPO. YMCA.
TUE. 3/27/07 will be a regular HILL REPEATS workout and the RAILROAD GRADE RUN will be moved to 4/3/07 at 9am- our
"Tamalp d'Huez") for both groups.
my daughter is in town on Sat for a few days so the combination of recovery and her visit makes Tuesday questionable anyway. So here is 3/27/07 workout:
4x 30"(BtoB)
4x45" (BtoB)
Go to steep paved hill and do:
1x1' (1'
1x 1:30 (1)
1x 2:30 (BtoB)
CONGRATS to those from our trainning groups who ran CATALINA MARATHON on 3/17/07! This was a destination race and I think this group got to know each other better and enjoy a unique run that had about 800 runners.
A very hilly, dirt fireroads/trail run that goes into the interior of the island. It's only with key events that anyone is allowed to run in this protected area.
LIZ SHORTINO ran a 3:36:51 for 3rd woman overall and 1st in age group. Liz put in the homwork on with 3 months of hill repeats and trail runs;
LEIGH KENNY, 4:04:06 for 13th F/ 5th in age div. Now you have to understand Leigh can ran this thing at least 20 minutes faster, but avoids any extra push of effort: believe me she is much faster in ability. In any case, her cruise run put her right up there.
The remarkable run is her husband, JOHN who has been back EAst working a major law case, commuted back and forth to see the family, had little time for running and ran a 4:30! way to go John, very impressive.
LINDA LINDSAY, our Xterra triathlon competitor ran a 4:18:39 for 32/2nd in the MAster Buffalo div (what's that?)...
So with good weather , an island run, the group had a good time.
On the ACROSS THE BAY 12K last sunday,
KEVIN PORTER ran a PR pace, along with GAYLE SHIMOKAJI, also CYNTHIA WATSON ran this one for mileage. All three ran it back home for a 16miler base building run. VICKI DEMENNO, who is just getting going on the hill repeats got her race in also...times I don't have right now...that's it for now.
> Note: At ARCH RIVAL we have two new racing trail shoes:
> Asics TRAIL ATTACK, with good tread and lightweight, and,
> NB 790 very light trail racing shoe - not much to it with thin sole. So as you gear towards Dipsea you may want to check out what we have for you.
> Now carry some men's swim suits
> Health tip
As we're exposed to more sunshine remember to use sunblock. I wish had used a combination of zinc oxide and sunscreen years ago: the application of a light layer of ZO with the sunscreen works so much better than sunscreen only.
You don't have to goop on the ZO to obtain good protection: a smooth light layer on the cheekbones, ears has worked well on our long bike rides or your long runs. Sun damage is so tough on the skin, so keep the protection on daily! ¶ 6:12 PM
Monday, March 05, 2007
Week of 3/5/07 WORKOUTS, Results, Sat. night Twilight Meet,
(had trouble getting to where I could post on my blog, then by mistake I was able to pull it up. Thought I had to create a new blog!)I'll do update posts during the day and eve.
TUE. 3/6/07. HILL REPEATS. 9:15am Ross Common. Run to Phoenix Lake parking lot 3x45" (Back to Base), then continue to base of Fish Gulch:
do 5X 30" (back to Base) for power emphasis, i.e. leg strength work for better stride on the roads and better trail running.
Then 2X1:30 up Eldridge Grade (1:00). Cruise back to parking lot; do pickup to road entrance; then recovery run back to Ross Common.
TUE. 9am HILL REPEATS. Tenn Valley .
meet in church parking lot by fruit stand.
TH. 7am and 9am TRACK at COM
Fri. 9:10am Circuit Weight Training/swimming at COM
SAT. 7am HILL REPEATS at McGinnins Park.
meet in parking lot, then we do warmup on levees before doing 19 reps up the hill. Those of you still getting going on hill repeats will do fewer reps. Won't be long before we switch to work on the Dipsea course.
SAT. 5pm TWILIGHT RELAYS. San Rafael HS Track. Here is a terrific opportunity to see one relay after another involving 30 schools. Only costs $5 for all the entertainment you receive. Fun to see so many other schools participating. Event is put on by JASON JACOBSON, coach at San Rafael HS. Many of the running group supporters will be volunteering at this delightful meet.
Competition should be fun to watch and there will be every kind of relay combination presented.
KAISER PERMANENTE NAPA VALLEY MARATHON 3/4/07. Perfect day for a marathon and some of our group did just fine there (for official report check out www.TheSchedule.com).
I took my bike up and went up to cheer John Lundy and Brad O'Brien on as they went for a sub 3-hour effort. I parked at the finish at Vintage HS and went up the course in reverse along Silverado Trail towards the runners who had started in Calistoga.
Boy what a contrast in weather from last year when we had a driving cold rain and wind! Sunday was quiet and clear.
At about mile 20 I saw the first two runners trying to help each push the pace for a sub 2:20 to qualify for the Olympic Trials (that's a 5:20 pace).
They hit 2:21 which is the "B" qualifier (sub 2:22:00)and means you pay your way to the Trials to be held on Nov. 3 in Central Park, a day before the NYC Marathon.
I saw Frank Ruona who was waiting to pace LIZ GOTLIEB (Fagan) in over the last 6M. She ended up 3rd woman in 2:57:14. Next I saw BRAD O'BRIEN, turned the bike around and cruised with him for a while providing Cliff Shots, and Blocks for energy. JOHN LUNDY was less than a minute behind, so I was able to go between the two for the last 6 miles.
With prodding and encouragement Brad focused, passed about 10 people over the last miles and finished 2nd in 45-49 in 2:58:16. With more colorful language JOHN LUNDY gave a supreme last 5K effort to get in under 3 hours with a 2:59:13!
SHEILA ROEBUCK from Tamalpa also ran it to take 1st in 50+ with a 3:41:55, while Ironman finisher, husband , JOHN CATTS did a 3:26:54. ROB SIMKINS from our other group did a 3:36:32 which is excellent for a big man.
Then sneaky DAVE CHAMPAGNE, without telling his buddies had biked 75 miles on Sat and ran a 4:07:35 on Sunday in preperation for his Ironman Brazil race in late May. Way to go Dave!
Looking ahead:
- We'll be doing the RRGrade again with our Hill Repeat groups on Tue. 3/27, so mark that on the Calendar. Conditions have to be milder on this date! Everything will seem easier after running with snow flurries last time! ¶ 12:32 PM
(had trouble getting to where I could post on my blog, then by mistake I was able to pull it up. Thought I had to create a new blog!)I'll do update posts during the day and eve.
TUE. 3/6/07. HILL REPEATS. 9:15am Ross Common. Run to Phoenix Lake parking lot 3x45" (Back to Base), then continue to base of Fish Gulch:
do 5X 30" (back to Base) for power emphasis, i.e. leg strength work for better stride on the roads and better trail running.
Then 2X1:30 up Eldridge Grade (1:00). Cruise back to parking lot; do pickup to road entrance; then recovery run back to Ross Common.
TUE. 9am HILL REPEATS. Tenn Valley .
meet in church parking lot by fruit stand.
TH. 7am and 9am TRACK at COM
Fri. 9:10am Circuit Weight Training/swimming at COM
SAT. 7am HILL REPEATS at McGinnins Park.
meet in parking lot, then we do warmup on levees before doing 19 reps up the hill. Those of you still getting going on hill repeats will do fewer reps. Won't be long before we switch to work on the Dipsea course.
SAT. 5pm TWILIGHT RELAYS. San Rafael HS Track. Here is a terrific opportunity to see one relay after another involving 30 schools. Only costs $5 for all the entertainment you receive. Fun to see so many other schools participating. Event is put on by JASON JACOBSON, coach at San Rafael HS. Many of the running group supporters will be volunteering at this delightful meet.
Competition should be fun to watch and there will be every kind of relay combination presented.
KAISER PERMANENTE NAPA VALLEY MARATHON 3/4/07. Perfect day for a marathon and some of our group did just fine there (for official report check out www.TheSchedule.com).
I took my bike up and went up to cheer John Lundy and Brad O'Brien on as they went for a sub 3-hour effort. I parked at the finish at Vintage HS and went up the course in reverse along Silverado Trail towards the runners who had started in Calistoga.
Boy what a contrast in weather from last year when we had a driving cold rain and wind! Sunday was quiet and clear.
At about mile 20 I saw the first two runners trying to help each push the pace for a sub 2:20 to qualify for the Olympic Trials (that's a 5:20 pace).
They hit 2:21 which is the "B" qualifier (sub 2:22:00)and means you pay your way to the Trials to be held on Nov. 3 in Central Park, a day before the NYC Marathon.
I saw Frank Ruona who was waiting to pace LIZ GOTLIEB (Fagan) in over the last 6M. She ended up 3rd woman in 2:57:14. Next I saw BRAD O'BRIEN, turned the bike around and cruised with him for a while providing Cliff Shots, and Blocks for energy. JOHN LUNDY was less than a minute behind, so I was able to go between the two for the last 6 miles.
With prodding and encouragement Brad focused, passed about 10 people over the last miles and finished 2nd in 45-49 in 2:58:16. With more colorful language JOHN LUNDY gave a supreme last 5K effort to get in under 3 hours with a 2:59:13!
SHEILA ROEBUCK from Tamalpa also ran it to take 1st in 50+ with a 3:41:55, while Ironman finisher, husband , JOHN CATTS did a 3:26:54. ROB SIMKINS from our other group did a 3:36:32 which is excellent for a big man.
Then sneaky DAVE CHAMPAGNE, without telling his buddies had biked 75 miles on Sat and ran a 4:07:35 on Sunday in preperation for his Ironman Brazil race in late May. Way to go Dave!
Looking ahead:
- We'll be doing the RRGrade again with our Hill Repeat groups on Tue. 3/27, so mark that on the Calendar. Conditions have to be milder on this date! Everything will seem easier after running with snow flurries last time! ¶ 12:32 PM
