Kees Fitness
Thursday, June 28, 2007
7/8/07. WORKOUTS, future events and more:
> Kids Triathlons sponsored by the YMCA
> Tues, 7/10/07. Hill Repeats back to two locations: Ross Common and Tenn. Valley.
> Keep Friday, 7/13/07 open for the TCRS golf and running event at San Geronimo Golf course, outdoor dinner(see below)
THE BENEFITS OF GROUP TRAINING
Just to make my point with these group workouts is that YOU WILL DO BETTER! It helps to know that a number of fellow runners from the Tu or TH groups will show up to the workout- you won't roll over and bag the workout!
It may be a solitary sport and they talk about " the loneliness of the long distance runner," but I know your tempo, hill repeats, track and long runs will go better - and be more enjoyable, if you have a pack of 2,3 or more runners right beside you.
Just look at your track workouts; would you do those sessions by yourself? If you did, it would be pretty dry if not painful. All of you keep each other going and exude positive feedback for each other. The push from the group helps you reach your potential. I think most of us want to know what we can do for a particular distance or event, and that your best preparation and effort yielded the best time-for you.
Years from now these workouts and the friendships you develop is what you will remember - even more than some of the races.
At the moment I have Cynthia Watson getting ready for SF Marathon in July, Michelle Wilcox preparing for the Nike Marathon in October; Kevin Porter and David Chamapgne are focusing on the Half Ironman Vineman in August; Tim McCarthy gearing towards Portland Marathon and Ryan Willoughby looking to do Chicago Marathon in October also. You can bet we're going to hook up appropriate pace partners for all of them: eveyone benefits.
You're all terrific and I enjoy working with you.
COMING UP:
7/10/07. TUE. 6:30am TEMPO group, China Camp site. Each half mile has been touched up on the pavement.
Note that we have a new course from the YMCA site that's all paved and in the Terra Linda/Marinwood Valley area; we'll be re-configuring the 10M course out on the levees of the McGinnis Park area now that St. Vincent's area has someone hassling our runners.
7/10/07. TUE. 9am. HILL REPEATS, Tenn Valley group meet at church parking lot: we'll introduce you to a tempo session on the MV bike path.
7/10/07. TUE. 9am. HILL REPEATS, Ross Common group.
To Phoenix Lake parking lot, continue to base of Eldridge Grade; do 2:00 uphill repeats (walk down 1') until you get to top of Eldridge where it meets fireroad. Take a right, go past water tanks area, continue on flat, take right down Fish Gulch grade (first part is paved) , then steep dirt downhill for about .6M to base of Shaver/Eldridge area.
Take fireroad back towards dam and do pickup from log cabin to top of dam. Easy return thereafter to Ross Common.
7/12/07. THUR. 7am & 9am TRACK at COM.
7/13/07. FRIDAY, TAMALPA RUNNERS special TCRS run.
The traditional Tamalpa Summer TCRS will again held on the rolling fairways and cart paths of San Geronimo Golf Course.
The official start of the TCRS is 6:30 PM (10th fairway, cross country start), we will complete two rolling loops around the ‘back nine’ running on paved cart paths. The distance of the race is 5 miles.
Before, the race, at 2:30, the first leg of the biathlon is nine holes around the ‘front nine’ of San Geronimo’s well manicured, bucolic championship golf course (slope rating of 68.3; To determine the low gross winner (and proud, if temporary custodian of the coveted ‘Golden Shoes’) we will add your golf score for the front nine to your time running the back nine. (the TCRS, San Geronimo biathlon committee uses a complex actuarial timing/scoring/handicapping/course slope rating system to determine actual low gross, time winner).
Immediately following the race, we will enjoy sip water, Gatorade, beer and wine on the expanse, open, greenswards of the most picturesque golf courses in the Bay Area (save Pebble Beach, Olympics’ Lake, Benbow Muni and Stone Tree). We will have plenty of food for all, kids, butter penne pasta, burgers, Salad, Fruit, Pasta and Poultry served in the recently renovated Club House. (this year, we are asking $10.00 to golf and $10.00 for dinner (kids free) to join us for dinner, to help offset the cost of hosting this great summer party). Please join us, bring your clubs and pack your racing flats (hope for some ocean breezes this year!).
To Reserve your tee time, please call Brad O’Brien: 1-415-218-2761.
JULY 14th!
MARIN YMCA KID'S MINI TRIATHLONS - Here's one for the kids! I think they'd love it; it's not far away!
1. Sat. July 14th, 8am
2. Sat. August 4th, 8am
At YMCA at Hamilton and Hamilton Pool.
Call Louise 415/446-2152
Ages: 7-9 (100ydS-3mB-.5mR)
Ages 10-12: (140S-6mB-1mR)
Ages 13-14: (200S-6mB-2mR)
Training camp held week before the race.
Let's get our youngsters geared toward this event - and then do a "final" with the IronKids Triathlon at Santa Rosa JC in Sept.
Check into it at the YMCA; see if your kids need to be members or if they can join in on the training week and the race. Should be a blast for the kids.
SPLITS
> The world famous "Geb" or Gebrselassie of Ethiopia, broke the HOUR RECORD held so long (since 1991) by Arturo Barrios with a 21.285 kilometers distance (21K is half marathon or 13.1 miles) He had to have held about 4:30/mile for that effort! His 10K split was 28:11, also a new WR at 20K (12.4M) in 56:25:98. Someof his other WR efforts (some have been broken):
>10K = 26:22.75 '98....that's 25 laps!
>5K = 12:39.36 '98 (12.5 laps)
>10M = 44:23 '05 (about 66" laps for 40 laps)
> 2M = 8:01:08 '97
He is truly a remarkable athlete and one hell of man bent on improving life in Ethiopia for his people.. He will attempt a WR at Berlin Marathon in the Fall.
Note that his story has recently been shown on TV in the movie "Endurance" on the HallMark Channel, so look for it. It shows where he comes from, the life in Ethiopia and what shaped him as an individual. ¶ 10:04 PM
> Kids Triathlons sponsored by the YMCA
> Tues, 7/10/07. Hill Repeats back to two locations: Ross Common and Tenn. Valley.
> Keep Friday, 7/13/07 open for the TCRS golf and running event at San Geronimo Golf course, outdoor dinner(see below)
THE BENEFITS OF GROUP TRAINING
Just to make my point with these group workouts is that YOU WILL DO BETTER! It helps to know that a number of fellow runners from the Tu or TH groups will show up to the workout- you won't roll over and bag the workout!
It may be a solitary sport and they talk about " the loneliness of the long distance runner," but I know your tempo, hill repeats, track and long runs will go better - and be more enjoyable, if you have a pack of 2,3 or more runners right beside you.
Just look at your track workouts; would you do those sessions by yourself? If you did, it would be pretty dry if not painful. All of you keep each other going and exude positive feedback for each other. The push from the group helps you reach your potential. I think most of us want to know what we can do for a particular distance or event, and that your best preparation and effort yielded the best time-for you.
Years from now these workouts and the friendships you develop is what you will remember - even more than some of the races.
At the moment I have Cynthia Watson getting ready for SF Marathon in July, Michelle Wilcox preparing for the Nike Marathon in October; Kevin Porter and David Chamapgne are focusing on the Half Ironman Vineman in August; Tim McCarthy gearing towards Portland Marathon and Ryan Willoughby looking to do Chicago Marathon in October also. You can bet we're going to hook up appropriate pace partners for all of them: eveyone benefits.
You're all terrific and I enjoy working with you.
COMING UP:
7/10/07. TUE. 6:30am TEMPO group, China Camp site. Each half mile has been touched up on the pavement.
Note that we have a new course from the YMCA site that's all paved and in the Terra Linda/Marinwood Valley area; we'll be re-configuring the 10M course out on the levees of the McGinnis Park area now that St. Vincent's area has someone hassling our runners.
7/10/07. TUE. 9am. HILL REPEATS, Tenn Valley group meet at church parking lot: we'll introduce you to a tempo session on the MV bike path.
7/10/07. TUE. 9am. HILL REPEATS, Ross Common group.
To Phoenix Lake parking lot, continue to base of Eldridge Grade; do 2:00 uphill repeats (walk down 1') until you get to top of Eldridge where it meets fireroad. Take a right, go past water tanks area, continue on flat, take right down Fish Gulch grade (first part is paved) , then steep dirt downhill for about .6M to base of Shaver/Eldridge area.
Take fireroad back towards dam and do pickup from log cabin to top of dam. Easy return thereafter to Ross Common.
7/12/07. THUR. 7am & 9am TRACK at COM.
7/13/07. FRIDAY, TAMALPA RUNNERS special TCRS run.
The traditional Tamalpa Summer TCRS will again held on the rolling fairways and cart paths of San Geronimo Golf Course.
The official start of the TCRS is 6:30 PM (10th fairway, cross country start), we will complete two rolling loops around the ‘back nine’ running on paved cart paths. The distance of the race is 5 miles.
Before, the race, at 2:30, the first leg of the biathlon is nine holes around the ‘front nine’ of San Geronimo’s well manicured, bucolic championship golf course (slope rating of 68.3; To determine the low gross winner (and proud, if temporary custodian of the coveted ‘Golden Shoes’) we will add your golf score for the front nine to your time running the back nine. (the TCRS, San Geronimo biathlon committee uses a complex actuarial timing/scoring/handicapping/course slope rating system to determine actual low gross, time winner).
Immediately following the race, we will enjoy sip water, Gatorade, beer and wine on the expanse, open, greenswards of the most picturesque golf courses in the Bay Area (save Pebble Beach, Olympics’ Lake, Benbow Muni and Stone Tree). We will have plenty of food for all, kids, butter penne pasta, burgers, Salad, Fruit, Pasta and Poultry served in the recently renovated Club House. (this year, we are asking $10.00 to golf and $10.00 for dinner (kids free) to join us for dinner, to help offset the cost of hosting this great summer party). Please join us, bring your clubs and pack your racing flats (hope for some ocean breezes this year!).
To Reserve your tee time, please call Brad O’Brien: 1-415-218-2761.
JULY 14th!
MARIN YMCA KID'S MINI TRIATHLONS - Here's one for the kids! I think they'd love it; it's not far away!
1. Sat. July 14th, 8am
2. Sat. August 4th, 8am
At YMCA at Hamilton and Hamilton Pool.
Call Louise 415/446-2152
Ages: 7-9 (100ydS-3mB-.5mR)
Ages 10-12: (140S-6mB-1mR)
Ages 13-14: (200S-6mB-2mR)
Training camp held week before the race.
Let's get our youngsters geared toward this event - and then do a "final" with the IronKids Triathlon at Santa Rosa JC in Sept.
Check into it at the YMCA; see if your kids need to be members or if they can join in on the training week and the race. Should be a blast for the kids.
SPLITS
> The world famous "Geb" or Gebrselassie of Ethiopia, broke the HOUR RECORD held so long (since 1991) by Arturo Barrios with a 21.285 kilometers distance (21K is half marathon or 13.1 miles) He had to have held about 4:30/mile for that effort! His 10K split was 28:11, also a new WR at 20K (12.4M) in 56:25:98. Someof his other WR efforts (some have been broken):
>10K = 26:22.75 '98....that's 25 laps!
>5K = 12:39.36 '98 (12.5 laps)
>10M = 44:23 '05 (about 66" laps for 40 laps)
> 2M = 8:01:08 '97
He is truly a remarkable athlete and one hell of man bent on improving life in Ethiopia for his people.. He will attempt a WR at Berlin Marathon in the Fall.
Note that his story has recently been shown on TV in the movie "Endurance" on the HallMark Channel, so look for it. It shows where he comes from, the life in Ethiopia and what shaped him as an individual. ¶ 10:04 PM
Monday, June 18, 2007
6/24/07. Workouts, etc. this week. changes planned for Tu Hill Repeat group-more variety. New WR 5K for women! and for the Comrades Marathon; Rosa gets 9th overall woman and wins age group at San Jose Int. Triathlon!
NOTE: no TRACK for 9am group in August; we were going to stop inJuly, but momentum is good right now, so JULY we keep 9am track going! I will be out after 7/21 for a week break.
7am group will continue when I'm around; I'll have someone do the workouts in my place.
6/24/07. Sunday. 6:30am start from Nicasio: 10m out/back for Cynthia's SF Marathon prep. course will go around Nicasio Reservoir, Painted Bridge, Platform Road, Samuel Taylor bike path partway where 10M turnaround is located; then back. Early start done to simulate early marathon start- which is actually earlier!
This is the time to practice what you eat the night before a long run (or the marathon), logistics, taking liquids, figuring out the clothes, shoes, pace. We'll work on picking up the last 3 miles from Petaluma/Nicassio turnoff back to Nicassio. Those who would like to can run part of the out/back with Cynthia, she will have my Garmin distance/pace watch on so you know what the mileage is as you run the course. ..I'll be providing support on the bike.
Just one happy group!
6/26/07. TUES. 9am Groups .. RRGrade run at 9am....
May be a bit warm, so remember your hat and water. Let me know at coachkees@yahoo.com if you are coming for this run.
6/26/07..TUES. 6:30am group. TEMPO China Camp.
> Our deep-felt sympathy goes out to GAYLE SHIMOKAJI and family: her Mom passed away Tuesday night after a battle with cancer. You can send your correspondence to her work place at: 1000 S. Eliseo Dr., Greenbrae, CA 94904 to Dr. Gayle Shimokaji's attention. For Gayle, it was a tremendous stress on her physically and emotionally to be Mom, opthomologist, and prepare for Ironman Brazil while her mother was so ill. She is amazing!
PEOPLE
> I haven't seen the news online yet, but FLORENCIA GASCON-AMYX and GREG NACCO just made it under 24 hours for WS 100 with a 23:54:15 and 23:46:05 respectively. That had to be a push towards the end there for both of them...I'm especially impressed with Greg because he's been out of the country except for three days this last month!
> ROSA C. ( I forget how to spell her last name), Andre's Couple's Relay partner last Feb., took 9th woman overall and 1st in her age group at SAN JOSE INT. TRIATHLON on 6/24/07. What a job on a very hot day. Her 10K was around 40 minutes ( I haven't found results yet)...
Unfortunately SHARI TRACY had to bail due to illness, but MELISSA LEWIS did the event around 2:32 for a solid effort.
> KEVIN PORTER and CYNTHIA WATSON completed the Nicasio 20 miler this am with a good solid run. Next time we do a medium long run it will be from my house with a SRafael/China camp loop. I'll keep you posted on this 15-18 miler so that you can join her for a long run of 13M or more. Cynthia is pointing to SFMarathon on 7/29/07. Working the Temo runs will be focus for her now also to build stamina that the marathon requires.
> I'll check on SHEILA ROEBUCK and JOHN CATTS at IRONMAN COUER d'ALENE that took place today also. JOHN did a 11:43:48 (1:09:59 - 6:07:52 - 4:15:00) - for 15th in age group of 50+
SHEILA did 14:09:50 (1:41:24 - 7:07:57 - 4:56:33) for 12th in age gp of 50+
A superb job for both of them on a warm day.
> DEFAR MESERET of Ethiopia set a new WR 5000 in 14:16.63 at the Bislett Games in Norway - well known for their track/field support. Her effort pulled 7 women under 15:00; her last 400 was run in 64". Wow!
> LEONID SHVETSOV, who's run 10 sub-2:12 marathons, broke the 21 year-old record for the 'down run' record by 3 minutes with a 5:20:49 time for 90K (56 miles); his last 10K was 37 minutes. This is one tough course and the largest and prestigeous race in the world. For the women Olesya Nurgalieva ran a 6:10:11 for a 29 second win over her twin sister Elena. Amazing! This is one hot and hilly run; next year they run the 'up' course.
> Leigh Kenny, won 2nd place in Tri For Real at Rancho Seco area
> Linda Lindsay, just won 1st in 40+ at Xterra 10K at Crissy Field Sunday..
..more to come. ¶ 4:16 PM
NOTE: no TRACK for 9am group in August; we were going to stop inJuly, but momentum is good right now, so JULY we keep 9am track going! I will be out after 7/21 for a week break.
7am group will continue when I'm around; I'll have someone do the workouts in my place.
6/24/07. Sunday. 6:30am start from Nicasio: 10m out/back for Cynthia's SF Marathon prep. course will go around Nicasio Reservoir, Painted Bridge, Platform Road, Samuel Taylor bike path partway where 10M turnaround is located; then back. Early start done to simulate early marathon start- which is actually earlier!
This is the time to practice what you eat the night before a long run (or the marathon), logistics, taking liquids, figuring out the clothes, shoes, pace. We'll work on picking up the last 3 miles from Petaluma/Nicassio turnoff back to Nicassio. Those who would like to can run part of the out/back with Cynthia, she will have my Garmin distance/pace watch on so you know what the mileage is as you run the course. ..I'll be providing support on the bike.
Just one happy group!
6/26/07. TUES. 9am Groups .. RRGrade run at 9am....
May be a bit warm, so remember your hat and water. Let me know at coachkees@yahoo.com if you are coming for this run.
6/26/07..TUES. 6:30am group. TEMPO China Camp.
> Our deep-felt sympathy goes out to GAYLE SHIMOKAJI and family: her Mom passed away Tuesday night after a battle with cancer. You can send your correspondence to her work place at: 1000 S. Eliseo Dr., Greenbrae, CA 94904 to Dr. Gayle Shimokaji's attention. For Gayle, it was a tremendous stress on her physically and emotionally to be Mom, opthomologist, and prepare for Ironman Brazil while her mother was so ill. She is amazing!
PEOPLE
> I haven't seen the news online yet, but FLORENCIA GASCON-AMYX and GREG NACCO just made it under 24 hours for WS 100 with a 23:54:15 and 23:46:05 respectively. That had to be a push towards the end there for both of them...I'm especially impressed with Greg because he's been out of the country except for three days this last month!
> ROSA C. ( I forget how to spell her last name), Andre's Couple's Relay partner last Feb., took 9th woman overall and 1st in her age group at SAN JOSE INT. TRIATHLON on 6/24/07. What a job on a very hot day. Her 10K was around 40 minutes ( I haven't found results yet)...
Unfortunately SHARI TRACY had to bail due to illness, but MELISSA LEWIS did the event around 2:32 for a solid effort.
> KEVIN PORTER and CYNTHIA WATSON completed the Nicasio 20 miler this am with a good solid run. Next time we do a medium long run it will be from my house with a SRafael/China camp loop. I'll keep you posted on this 15-18 miler so that you can join her for a long run of 13M or more. Cynthia is pointing to SFMarathon on 7/29/07. Working the Temo runs will be focus for her now also to build stamina that the marathon requires.
> I'll check on SHEILA ROEBUCK and JOHN CATTS at IRONMAN COUER d'ALENE that took place today also. JOHN did a 11:43:48 (1:09:59 - 6:07:52 - 4:15:00) - for 15th in age group of 50+
SHEILA did 14:09:50 (1:41:24 - 7:07:57 - 4:56:33) for 12th in age gp of 50+
A superb job for both of them on a warm day.
> DEFAR MESERET of Ethiopia set a new WR 5000 in 14:16.63 at the Bislett Games in Norway - well known for their track/field support. Her effort pulled 7 women under 15:00; her last 400 was run in 64". Wow!
> LEONID SHVETSOV, who's run 10 sub-2:12 marathons, broke the 21 year-old record for the 'down run' record by 3 minutes with a 5:20:49 time for 90K (56 miles); his last 10K was 37 minutes. This is one tough course and the largest and prestigeous race in the world. For the women Olesya Nurgalieva ran a 6:10:11 for a 29 second win over her twin sister Elena. Amazing! This is one hot and hilly run; next year they run the 'up' course.
> Leigh Kenny, won 2nd place in Tri For Real at Rancho Seco area
> Linda Lindsay, just won 1st in 40+ at Xterra 10K at Crissy Field Sunday..
..more to come. ¶ 4:16 PM
Monday, June 11, 2007
6/11/07 : Post Dipsea stuff. Workouts, talks this week, and get together for TuTh group on monday 6/18.
6/12/07. Tuesday. 6:30am. TEMPO group. China Camp.
6/12/07. Tuesday. 9am. Tenn Valley group. Short recovery run from church parking lot; then we go to Dipsea Cafe and hear Sunny do her talk on nutrition: before/ during/after running, mainly to learn how our insulin affects everything we do.
6/12/07. Tuesday. 9am . Ross Common group. If you did Dipsea, skip this workout.
To Phoenix Lake parking lot for warmup. note: "B/B" means back to base of hill.
> Up dam road 2X30"(B/B); 2x20" (B/B), 2x45"(B/B); 2x15"(B/B);
> To Mt.Baldy: 2x1:30 (B/B); 2x1' (B/B); 1x2'(1'); 1x2:30.
Back to parking lot and do pickup to tennis courts; easy recovery to Ross Common.
6/13/07. WED. 12:30pm. GRETE WAITZ to talk at Autodesk. .SOLD OUT...but taking place at San Marin's Fireman's Fund location, but have no details.
6/14/07. TH. track 7am & 9am. at College of Marin. We'll go easier on the Dipsea runners.
more to come...look at previous posting for Brazil Nuts results. ¶ 8:29 AM
6/12/07. Tuesday. 6:30am. TEMPO group. China Camp.
6/12/07. Tuesday. 9am. Tenn Valley group. Short recovery run from church parking lot; then we go to Dipsea Cafe and hear Sunny do her talk on nutrition: before/ during/after running, mainly to learn how our insulin affects everything we do.
6/12/07. Tuesday. 9am . Ross Common group. If you did Dipsea, skip this workout.
To Phoenix Lake parking lot for warmup. note: "B/B" means back to base of hill.
> Up dam road 2X30"(B/B); 2x20" (B/B), 2x45"(B/B); 2x15"(B/B);
> To Mt.Baldy: 2x1:30 (B/B); 2x1' (B/B); 1x2'(1'); 1x2:30.
Back to parking lot and do pickup to tennis courts; easy recovery to Ross Common.
6/13/07. WED. 12:30pm. GRETE WAITZ to talk at Autodesk. .SOLD OUT...but taking place at San Marin's Fireman's Fund location, but have no details.
6/14/07. TH. track 7am & 9am. at College of Marin. We'll go easier on the Dipsea runners.
more to come...look at previous posting for Brazil Nuts results. ¶ 8:29 AM
