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
