Sunday, April 08, 2007
4/9/07 WORKOUTS for the week, plus tips, notes.
(First of all, I thank all of you who have helped me out during the time of my ablation procedure. Now that the medical bills are coming in - your assistance has helped cover a good portion of this "outpatient" procedure. It's much appreciated by Sandy and I. I tell you, the way health insurance doesn't cover medical service makes it scary for everyone. One has to resort to the Republican system of health care: "Don't get sick!". In any case, my recovery is coming along and am doing modest distance bike rides at 100 bpm effort and light weight training. Thank you again for your support. ...Now back to the training.
4/10/07. TUES. 6:30am. TEMPO from YMCA.
4/10/07. TUES. 9am. HILL REPEATS. Ross Common.
Warmup to Phoenix Lake parking lot. (B/B) = back to base.
3X30" (B/B) up dam fireroad for uphill warmup strideouts
3X1:30 (1') up Shaver Grade; go downhill 2' after 3rd rep; then
1X2' (B/B); then all way back to bottome to Edlridge for
1X3:30 up Eldridge (B/B) , then to Fish Gulch and do
6 X 20" (B/B) this is more for developing leg power: charge the hill strongly (just don't go too hard and hurt your Achilles);
Back to parking lot then Tempo pickup to Tennis courts; then recovery run to Ross.
Remember that if you are new to the workouts, you can take a by on some reps so you don't overdo it.
4/10/07. TUES. 9am HILL REPEATS. Tenn. Valley group. meet at church parking lot.
4/12/07. TH. 7am & 9am TRACK at COM.
Note last weeks chocolate bunny winners for the predicted half mile were Vince for the men ( he hit to the second!) and Laila (sp?); for the 9am group Kevin for the men and Laura B. for the women. We will have more of these predicted half miles or miles as part of the warmup or cooldown. Builds sense of pace and learning to run without the watch.
4/14/07. SAT. 7:30am. HILL REPEATS on Dipsea course at WALSH DRIVE.
Be ready for a good session : the workouts will be longer as we have 2 months to go for Dipsea. Be ready for some rain that might hit this weekend; on this part of the course the wetness should not be a problem.
Get used to running trail run the next day. Note, that the Salmon Runs start the 19th...
I'm having a number of our group run ZIPPY'S 5K on 4/29/07 in GG Park (www.Zippy5kRun.org).
The women run at 8am, Men at 8:30am. I'll take a vanload of about 7-8 folks from the 9am group to the race. Probably meet at Arch Rival parking lot since I have to be back by 11am at latest to open the shop. So we'll see who wants to go. We should have plenty of time and get you back earlier.
Race starts on JFK drive by Conservatory of Flowers (where Middle East Dr. and Bowling Green drive hit JFK) , goes to Stow Lake, counterclockwise around it and back.
I'd like to have you signup with USATF and obtain your membership card for the year so that your efforts count for the Tamalpa Club in team points (doesn't matter if you are slow or fast). Often putting in a team of 5 gets you the points since a number of clubs are short team members.
Can get the signup from Frank Ruona or go online to the www.pausatf.org site to signup for long distance running or road racing with Tamalpa (our club # is100) - very simple. Card is good for the whole year. We'll be doing more events during the year including Memorial Day Races 10K here in Marin. Be good to have all of be signed up so we will be able to count more than one team at these events.
I picked Zippy's because it's put on by a running club in SF (Excelsior RC) , it's not crowded, so you get a good start, easier parking and it's not far away from Marin. Also, all the women are in a separate heat from the men which is not done very often. It will be a good practice because it teaches you how to race, and the 5K is a fitness builder!
more to come. ¶ 9:47 AM
(First of all, I thank all of you who have helped me out during the time of my ablation procedure. Now that the medical bills are coming in - your assistance has helped cover a good portion of this "outpatient" procedure. It's much appreciated by Sandy and I. I tell you, the way health insurance doesn't cover medical service makes it scary for everyone. One has to resort to the Republican system of health care: "Don't get sick!". In any case, my recovery is coming along and am doing modest distance bike rides at 100 bpm effort and light weight training. Thank you again for your support. ...Now back to the training.
4/10/07. TUES. 6:30am. TEMPO from YMCA.
4/10/07. TUES. 9am. HILL REPEATS. Ross Common.
Warmup to Phoenix Lake parking lot. (B/B) = back to base.
3X30" (B/B) up dam fireroad for uphill warmup strideouts
3X1:30 (1') up Shaver Grade; go downhill 2' after 3rd rep; then
1X2' (B/B); then all way back to bottome to Edlridge for
1X3:30 up Eldridge (B/B) , then to Fish Gulch and do
6 X 20" (B/B) this is more for developing leg power: charge the hill strongly (just don't go too hard and hurt your Achilles);
Back to parking lot then Tempo pickup to Tennis courts; then recovery run to Ross.
Remember that if you are new to the workouts, you can take a by on some reps so you don't overdo it.
4/10/07. TUES. 9am HILL REPEATS. Tenn. Valley group. meet at church parking lot.
4/12/07. TH. 7am & 9am TRACK at COM.
Note last weeks chocolate bunny winners for the predicted half mile were Vince for the men ( he hit to the second!) and Laila (sp?); for the 9am group Kevin for the men and Laura B. for the women. We will have more of these predicted half miles or miles as part of the warmup or cooldown. Builds sense of pace and learning to run without the watch.
4/14/07. SAT. 7:30am. HILL REPEATS on Dipsea course at WALSH DRIVE.
Be ready for a good session : the workouts will be longer as we have 2 months to go for Dipsea. Be ready for some rain that might hit this weekend; on this part of the course the wetness should not be a problem.
Get used to running trail run the next day. Note, that the Salmon Runs start the 19th...
I'm having a number of our group run ZIPPY'S 5K on 4/29/07 in GG Park (www.Zippy5kRun.org).
The women run at 8am, Men at 8:30am. I'll take a vanload of about 7-8 folks from the 9am group to the race. Probably meet at Arch Rival parking lot since I have to be back by 11am at latest to open the shop. So we'll see who wants to go. We should have plenty of time and get you back earlier.
Race starts on JFK drive by Conservatory of Flowers (where Middle East Dr. and Bowling Green drive hit JFK) , goes to Stow Lake, counterclockwise around it and back.
I'd like to have you signup with USATF and obtain your membership card for the year so that your efforts count for the Tamalpa Club in team points (doesn't matter if you are slow or fast). Often putting in a team of 5 gets you the points since a number of clubs are short team members.
Can get the signup from Frank Ruona or go online to the www.pausatf.org site to signup for long distance running or road racing with Tamalpa (our club # is100) - very simple. Card is good for the whole year. We'll be doing more events during the year including Memorial Day Races 10K here in Marin. Be good to have all of be signed up so we will be able to count more than one team at these events.
I picked Zippy's because it's put on by a running club in SF (Excelsior RC) , it's not crowded, so you get a good start, easier parking and it's not far away from Marin. Also, all the women are in a separate heat from the men which is not done very often. It will be a good practice because it teaches you how to race, and the 5K is a fitness builder!
more to come. ¶ 9:47 AM
