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
