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
