Thursday, May 10, 2007
5/14/07: Workouts, Marin Human Race, comments:
(today's recap of Marin Human Race will be updated later: Sandy's out of town visiting daughter, and I'm multi-tasking; so I'll finish with how our group fared a bit later in the day).
RACE RECAP:
Last Saturday,May 12th, at 8:30am We had the MARIN HUMAN RACE 5K. A good number of the group and Club showed up to get in a good 5K time trial - and to take the 5K time, double it and add a minute approximates their 10K time, which most will do later this month at Marin MEMORIAL DAY RACES 10K/2.5M.
The HR course has been revised from 4M to 5K for a number of reasons and seemed to be a better distance for most participants; the test this year was to see how it worked logistcially along McGinnis Pkwy.
I was responsible for measuring, marking, coning the course and lead biking the race. After the starting gun fired, as usual, a few yahoo's at the front sprinted for about a 1/4 mile only to slow down dramaticially and wither by the side of the road. I saw, SRafael HS coach, JASON JACOBSON, gradually take over the lead with TERENCE BENNET not far behind. Jason had run a hour before the race and had yet to work MCAL's later that day.
Race day was a bit windy, but still a good day for this run with lots enthusiasm displayed by the runners.
Terence gradually took over the lead once we hit the Civic Center Lagoon with a half mile to go and took the win with a 17:21, followed by BOB COOL in 17:36, WAYNE PATTON in 17:41 and then BRIAN BORT, 26, who worked at Arch Rival, took 4th, and first in 20-29 brackett. Way to go Brian! Very close behind his girlfriend, JULIE ALLEN, who runs for Stanford, took 7th overall and topped the women's field with a 18:18.
Our tempo group runner, MANNY BERSTOM, 43, took MM division with a 18:22 and 8th overall; BRIAN MCCURDY, from our 7am TH group, in 20th, ran 19:44 to win 1st in 50-59 div. ; KAREN STEELE took 1st in 40+ div with a 20:27.
I was VICKI DEMENNO after the race only to hear her lament that she did poorly. I called her later in the day and asked her if she had picked up her 2nd place hardware in 40+ division - and 10th woman overall? KIM JUAREZ, no doubt pacing someone, ran a 24:04 for 78th overall with KEVIN PORTER not far behind in 88th for a 5th in 50+ with a PR 24:20! And that's after biking a 90 miler on Wednesday..JULIUS SCHILLINGER, from our 7am group, was 100th in 24:51 and took 3rd in 60+ division. PATTY SANDERS, very much the triathlete now, took 1st in 50-59 div. with a 25:13 and 102nd overall. MARX CAZANAVE, 67 took 125th overall in 25:42.
DENISE SEWELL, from our 9am TH group, was held up at the cross-over by police ( as were a number of other runners) and still managed a 27:34. Her son, AUSTIN SEWELL, 10, was 1st in 11& under with a 22:08 - Way to go Austin!
IN the Veteran divisions DICK COUVILLION, 78 took 322nd overall and3rdt in 70+ with a 31:14, while LEON SIVERTSON took 4th with a 32:10; JIM KAMBUR took 5th in 32:57. In the women's arena, SUSAN GARNETT, 69, of our 7am group, took 2nd with a 32:07 (next year she's out of the younger category); ELIZABETH TIGHE, 64, was 413 overall and ran 34:35 to take 3rd! Our veteran, JOANN KAMBUR, 70 took 1st in div. with a 30:11 with a display of Greek power! A good showing by this group who do their TH speedwork together.
All in all, a good run , though the only annoying glitch for the runners was the police holding up runners now and then to let traffic go by; either that or the Marin Lagoon residents would scream bloody murder! Not sure what the solution will be; I'll know more after our post-race meeting.
NOTE, that we will NOT have Saturday Hill Repeats between now and Dipsea: everyone should be on the course now. Tuesday group HR will continue - next Tuesday, 5/15/07 we will do Railroad Grade.
5/15/07. TEMPO , 6am at China Camp.
5/15/07. Tuesday, 9am. RAILROAD GRADE RUN 8M
Meet at usual place across from MV Police/Fire station in downtown Mill Valley (Corte Madera Ave). Bring small duffel bag with change of clothes for after the run; be ready for warm or cool weather depends how the morning turns out.
Some folks cannot get there by 9am and will start a 10-15 minutes later - just so I know, I'm having those who need a ride back down to email me at kees@theschedule.com and copy me onto coachkees@yahoo.com (my regular email is on the blink now and then).
Meanwhile the same morning at ROSS COMMON the Hill Repeat group can continue with that program if RRG does not workout. Note, that Kevin will be doing RRG and won't be there, so get in a variety of repeats.
5/17/07. Thursday, TRACK at 7am & 9am.
5/18/07. Friday, CWT at 9am at COM.
SPLITS:
>Kevin, David, Gayle all had a good race at Lake Berryessa's Napa Triathlon today (5/5/07) though the wind was fierce and the course very hilly. According to Kevin this course is more difficult than Wildflower; a good many people were surprised and ended up walking much of the run portion.
GAYLE won 2nd in her age group with a 6:42:57 (46:42-3:41:21-2:06:54)
KEVIN, won 1st place in 50+: 6:46:27 (54:46-3:38:09-2:03:32) If he hadn't taken about 9 minutes in transition (couldn't get wetsuit off) he would have with the group.
DAVE, 45-49, 12th: 6:43:12 (43:07-3:41:37-2:07:08)
Leigh, Linda,Melissa, Carolyn are at WildFlower Triathlon. Linda Lindsay not only did the Sat. Half Ironman(and suffered through two flat tires), but starts Sunday night with the NEVADA PASSAGE COMPETITON (wwwnevadapassage.com/competitor) - 7-day event including runs over tough terrain, dune buggy racing, back roads cycling (her specialty), back country skiing. check out the site. I'll have to hear how that goes later; tough to do after a half Ironman at Wildflower. Her team is winning the event as of Wednesday. Way to go Linda.
Apparently Carolyn had back trouble and could not do the entire event.
> RESULTS of MARIN HUMAN RACE 5K on 5/12/07.
(I'll start on the report of this large Marin race which was well- attended. We changed the it from 4 to 5K (3.1M) for this year which was well received. >>
> As the weather warms up remember to keep water and electrolyte drink nearby (even in the car) so you can keep up with the fluids you need -especially necessary for those training for long distances.
> Remember to put in, and make those rest days count, as you cram for Dipsea: the quality hill running, track, and long runs provide the stress of training, but it's during the days off that the adaptations take place. Days off have their place - especially when you're over 40. Don't get sucked into "cram training" mode. Do your hill days well, still keep your 1 1/2 hour long run (for endurance), track work and rest days. I'll be mixing up the hill work, e.g. next Tuesday with 9am group we'll be doing RRGrade (5/15/07) at 9am or so.
> If you want to try a lighter trail shoe for the race, come by the shop to see how the NB 790 , Asics Trail Attack, Asics 2120 trail fit.
>Remember to check wwwTHESCHEDULECOM for some good coverage on Boston and London Marathons. Larry Eder attended both events and does the write-ups. ¶ 10:01 PM
(today's recap of Marin Human Race will be updated later: Sandy's out of town visiting daughter, and I'm multi-tasking; so I'll finish with how our group fared a bit later in the day).
RACE RECAP:
Last Saturday,May 12th, at 8:30am We had the MARIN HUMAN RACE 5K. A good number of the group and Club showed up to get in a good 5K time trial - and to take the 5K time, double it and add a minute approximates their 10K time, which most will do later this month at Marin MEMORIAL DAY RACES 10K/2.5M.
The HR course has been revised from 4M to 5K for a number of reasons and seemed to be a better distance for most participants; the test this year was to see how it worked logistcially along McGinnis Pkwy.
I was responsible for measuring, marking, coning the course and lead biking the race. After the starting gun fired, as usual, a few yahoo's at the front sprinted for about a 1/4 mile only to slow down dramaticially and wither by the side of the road. I saw, SRafael HS coach, JASON JACOBSON, gradually take over the lead with TERENCE BENNET not far behind. Jason had run a hour before the race and had yet to work MCAL's later that day.
Race day was a bit windy, but still a good day for this run with lots enthusiasm displayed by the runners.
Terence gradually took over the lead once we hit the Civic Center Lagoon with a half mile to go and took the win with a 17:21, followed by BOB COOL in 17:36, WAYNE PATTON in 17:41 and then BRIAN BORT, 26, who worked at Arch Rival, took 4th, and first in 20-29 brackett. Way to go Brian! Very close behind his girlfriend, JULIE ALLEN, who runs for Stanford, took 7th overall and topped the women's field with a 18:18.
Our tempo group runner, MANNY BERSTOM, 43, took MM division with a 18:22 and 8th overall; BRIAN MCCURDY, from our 7am TH group, in 20th, ran 19:44 to win 1st in 50-59 div. ; KAREN STEELE took 1st in 40+ div with a 20:27.
I was VICKI DEMENNO after the race only to hear her lament that she did poorly. I called her later in the day and asked her if she had picked up her 2nd place hardware in 40+ division - and 10th woman overall? KIM JUAREZ, no doubt pacing someone, ran a 24:04 for 78th overall with KEVIN PORTER not far behind in 88th for a 5th in 50+ with a PR 24:20! And that's after biking a 90 miler on Wednesday..JULIUS SCHILLINGER, from our 7am group, was 100th in 24:51 and took 3rd in 60+ division. PATTY SANDERS, very much the triathlete now, took 1st in 50-59 div. with a 25:13 and 102nd overall. MARX CAZANAVE, 67 took 125th overall in 25:42.
DENISE SEWELL, from our 9am TH group, was held up at the cross-over by police ( as were a number of other runners) and still managed a 27:34. Her son, AUSTIN SEWELL, 10, was 1st in 11& under with a 22:08 - Way to go Austin!
IN the Veteran divisions DICK COUVILLION, 78 took 322nd overall and3rdt in 70+ with a 31:14, while LEON SIVERTSON took 4th with a 32:10; JIM KAMBUR took 5th in 32:57. In the women's arena, SUSAN GARNETT, 69, of our 7am group, took 2nd with a 32:07 (next year she's out of the younger category); ELIZABETH TIGHE, 64, was 413 overall and ran 34:35 to take 3rd! Our veteran, JOANN KAMBUR, 70 took 1st in div. with a 30:11 with a display of Greek power! A good showing by this group who do their TH speedwork together.
All in all, a good run , though the only annoying glitch for the runners was the police holding up runners now and then to let traffic go by; either that or the Marin Lagoon residents would scream bloody murder! Not sure what the solution will be; I'll know more after our post-race meeting.
NOTE, that we will NOT have Saturday Hill Repeats between now and Dipsea: everyone should be on the course now. Tuesday group HR will continue - next Tuesday, 5/15/07 we will do Railroad Grade.
5/15/07. TEMPO , 6am at China Camp.
5/15/07. Tuesday, 9am. RAILROAD GRADE RUN 8M
Meet at usual place across from MV Police/Fire station in downtown Mill Valley (Corte Madera Ave). Bring small duffel bag with change of clothes for after the run; be ready for warm or cool weather depends how the morning turns out.
Some folks cannot get there by 9am and will start a 10-15 minutes later - just so I know, I'm having those who need a ride back down to email me at kees@theschedule.com and copy me onto coachkees@yahoo.com (my regular email is on the blink now and then).
Meanwhile the same morning at ROSS COMMON the Hill Repeat group can continue with that program if RRG does not workout. Note, that Kevin will be doing RRG and won't be there, so get in a variety of repeats.
5/17/07. Thursday, TRACK at 7am & 9am.
5/18/07. Friday, CWT at 9am at COM.
SPLITS:
>Kevin, David, Gayle all had a good race at Lake Berryessa's Napa Triathlon today (5/5/07) though the wind was fierce and the course very hilly. According to Kevin this course is more difficult than Wildflower; a good many people were surprised and ended up walking much of the run portion.
GAYLE won 2nd in her age group with a 6:42:57 (46:42-3:41:21-2:06:54)
KEVIN, won 1st place in 50+: 6:46:27 (54:46-3:38:09-2:03:32) If he hadn't taken about 9 minutes in transition (couldn't get wetsuit off) he would have with the group.
DAVE, 45-49, 12th: 6:43:12 (43:07-3:41:37-2:07:08)
Leigh, Linda,Melissa, Carolyn are at WildFlower Triathlon. Linda Lindsay not only did the Sat. Half Ironman(and suffered through two flat tires), but starts Sunday night with the NEVADA PASSAGE COMPETITON (wwwnevadapassage.com/competitor) - 7-day event including runs over tough terrain, dune buggy racing, back roads cycling (her specialty), back country skiing. check out the site. I'll have to hear how that goes later; tough to do after a half Ironman at Wildflower. Her team is winning the event as of Wednesday. Way to go Linda.
Apparently Carolyn had back trouble and could not do the entire event.
> RESULTS of MARIN HUMAN RACE 5K on 5/12/07.
(I'll start on the report of this large Marin race which was well- attended. We changed the it from 4 to 5K (3.1M) for this year which was well received. >>
> As the weather warms up remember to keep water and electrolyte drink nearby (even in the car) so you can keep up with the fluids you need -especially necessary for those training for long distances.
> Remember to put in, and make those rest days count, as you cram for Dipsea: the quality hill running, track, and long runs provide the stress of training, but it's during the days off that the adaptations take place. Days off have their place - especially when you're over 40. Don't get sucked into "cram training" mode. Do your hill days well, still keep your 1 1/2 hour long run (for endurance), track work and rest days. I'll be mixing up the hill work, e.g. next Tuesday with 9am group we'll be doing RRGrade (5/15/07) at 9am or so.
> If you want to try a lighter trail shoe for the race, come by the shop to see how the NB 790 , Asics Trail Attack, Asics 2120 trail fit.
>Remember to check wwwTHESCHEDULECOM for some good coverage on Boston and London Marathons. Larry Eder attended both events and does the write-ups. ¶ 10:01 PM
