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
