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
