Week of April 16th: Workouts, races, comments.

4/16/07, Monday. 7am PST. BOSTON MARATHON is on Versus (VS) the old OLN channel.
This year's Boston will be run under tough weather conditions: cold, rain and windy. The old Nor'easter cold winds off the Atlantic will make this a miserable day for the runners. Send your good vibes to Eve Kuhlman and Joann Kambur - and others who are running it this year.

4/17/07. Tuesday. 6:30am. TEMPO at China Camp location. I hope to make it out there to cycle with the group, now that I'm back to activity after the ablation.

4/17/07. Tuesday. 9am. HILL REPEATS. Tenn. Valley. Meet at Tenn. Valley parking lot this time.

4/17/07. Tuesday. 9am. Hill Repeats. Ross Common site.
Run to Phoenix Lake parking lot and do just 3 X 30" (B/B) as warmup, uphill strideouts;
Run to base of Eldridge Grade and do:
1 X 1' (B/B)
1 X 1:30 (1')
1 X 1:45 (1:30)
1 X 2' (B/B), jog over to Fish Gulch and do:
6 X 20" with strong effort (B/B), jog over easy to Mt. Baldy and do:
1 X 3' (B/B), return route to Phoenix parking lot, to entrance road then do tempo from there to top of first rise after tennis courts. Then recovery run to Ross Common.

4/17/07. Tuesday. TAMALPA TRACK MEET at San Rafael HS. 6:30pm.
You can do any number of events which will include: 1M-400-800-200-2M. This is a low-key meet which can provide you speedwork with company and official times.

4/19/07. Thursday. TRACK, 7am & 9am at COM.
Since this is about 11 days before the Zippy's 5K (4/29) we'll be doing a 5K predictor workout:
3 x 1 Mile (exactly 1' rest between each mile); average the mile times and multiply by 3.125 and you'll be within about 15" of your 5K time pace. This will be good practice for pacing those miles as evenly as possible. The 5K race will have the women start at 8am and men at 8:30am. As I mentioned in the last posting this is a good distance to learn how to race and pace your strong effort: do it well in a 5K and most all the other distance races will be easier to handle.
VAN SHUTTLE to Zippy's: Members of our 9am can meet me at the Bon Air Shopping Center parking lot near Arch Rival; I'll have my van and can take about 8 of you. If we have more, let's simply carpool the rest of the members.
Remember to signup for the USATF card so that your effort counts towards Tamalpa team points. (see last blog).

4/19/07. 5pm. THursday. SALMON DIPSEA RUN. from downtown Mill Valley. run is followed by salmon feed and potluck.

4/21/07. 7:30am. HILL REPEATS at Walsh Drive on Dipsea course. We'll allow time for warmup then we start the hill repeats at 7:50am. Be ready for a varied workout.
I heard that most all of you know if you're in the Dipsea race or not by now. This is the time to hit those repeats so that we can get you on the course during May. I usually found that a solid 4-5 times on the course should do it; your strong hill fitness can be done on a number of hilly courses.
So Loren, Vicky, Will Coony and others get your legs in shape to run the course. So far I've encouraged runners who are in the Dipsea to run the course, or out/back to Cardiac, the day after Hill Repeats to build strength. Those of you who know of young runners who are in the Dipsea race this year, encourage them to come out for this group workout. They will meet partners for their Dipsea training.
> Remember we have some lighter trail racing shoes at Arch Rival for you to check out.
...more to come  ¶ 10:21 PM