7/29/07. Workouts, vacation time.
> I will be out Sunday afternoon through Th with Sandy for a short break to celebrate our 34th anniversary and get in a short vacation break. Here's the story on the workouts:

Tue. 7/31/07. 6:30am Group. YMCA. Maybe workout a loop with dirt by going to McGinnis Park, the levees, towards Hamilton and back.

Tue. 7/31/07. 9am Group. TENN. VALLEY Group.
I'm away, but you can do warmup all the way to Tenn Valley parking lot; and do 5X1.5' (1') up Marincello hill.

Tue. 7/31/07. 9am Groupl. ROSS COMMON. Tempo emphasis this week. Go to Phoenix Lake. parking lot, up to base of Fish Gulch and do 4 X 30" (B/B);
Shaver: 1 X 1:30(1'); 1X 2:30 (B/B); then,
Tempo on dirt to water fountain; easy jog to Phoenix lot; then Tempo just past tennis courts to crest of hill on road. Easy run to Ross Common.

TH. 8/2/07. 7am group headed up by Mike Holland. He will do Mile Breakdown:
Warmup 4X100(100); 2X 150(50).
Mile @ 10K pace (400)
1200 (400)
800 (either 200 or 4:30, 5', or 5:30)
400 (then on 2', 2:30, 3')
2X200(200)

9AM GROUP. I will be away, but those who come can do same workout. For novice group scale it down with:
800(200)
600(200)
2 X 400(3')
2 X 200 (200)
NOTE: Jeannie does only 1.5Miles worth of speedwork total, so while the group does a 1200, she does a 400. Her triathlon is on Sat.
-Cynthia does recovery run/jog or rests due to her SFMarathon run the weekend before.

FLASH! Sunday 7/29/07 CYNTHIA WATSON runs 4:27:34 for her first marthon at SFM placing 41st in her age group, 2142 overall. (There 4280 finishers in the marathon).
I was able to find her quickly going in reverse from the 15M point in Golden Gate Park.
Weather was cool and foggy-perfect for the marathon runners. I rode near her for the stretch within the Park, giving CliffBloks and water. At about mile 19, the road narrowed and she took continued on to "discover herself" over the last 10K of the marathon distance. Anyway, congrats on a job well-done.
Kees

..more to come  ¶ 11:13 PM

  7/22/07. Workouts,...NOTE, We've been having problems with the computer and getting onto the Internet (I'm thinking it's due to switching from Comcast to ATT: problems started there).
So, I'll update today on this site, but may have problems now and then. We are also on vacation and may miss some of the workouts.
Use coachkees@yahoo.com for emails for now, so if I get on another computer I can respond.

> For next TUESDAY, 7/24 the Tenn Valley 9am group: I have painted each half mile on the MV bike path for you in orange on the right side; you do warmup to top, i.e. north end of the bike path. Then start your watch and do controlled tempo. The course you will use is 3.5M ( I even painted the 4M and 4.5M marks). I'll probably be there to point out the markers this week.

7/24/07: Tuesday. 6:30am TEMPO at CHINA CAMP

7/24/07. Tuesday. 9am. HILL REPEATS. Ross Common Group.. Easy day planned.
Kevin will be there, but recovering from Half Ironman...probably go up Shaver come back Yolanda for a change in routine.

7/26/07. Thursday. 7am & 9am TRACK at COM.
We'll work on the 200's after the warmup, the purpose is to develop neuromuscular coordination to go faster, i.e. to produce faster turnover with the legs. So run them in controlled fashion, just a bit faster than your 400's because you're doing a volume of 200's - I don't want you to pull a hamstring or calf. So it's 12 X 200 (200) then followed by a mile.
When you run the mile you'll feel the effect of the coordination practice: it will flow easier.
(If I'm not there, this will be the workout. Mike Holland will head it up if I'm not there)
Likely I will be there - and we'll have fun doing the warmup drills to give you those quick feet and light touch on the track..

Trivia info:
> Here's Galloway's Prediction Formula by using your one-mile time trial to find your distance race predictor paces.
After running an all-out mile and noting the time:
5K - add 33 seconds
10K - multiply by 1.15
half marathon - multiply by 1.2
Marathon - multiply by 1.3

> CHECK out BOB CULLINAN's column on the TOUR DE FRANCE at:
http://alert-the-media.blogspot.com. Fun coverage and photos, perspective on this fabulous Tour.

RESULTS:

KEVIN, DANIELLE, DAVID go through their Vineman Half okay; turns out to have been a very warm day and our group suffered out in the heat of the day!

Danielle: 7:00:08 (49:05S-3:20:30B-2:42R)
David: 6:27:48 (41:52S-3:19:35B-2:13:54R) Dave was a bad boy and was penalized for drafting, tsk-tsk; but I'm sure the refs were off on this one.
Kevin: 6:22:13 (48:23S-3:08B-2:14:45R)  ¶ 7:16 PM

  7/10/07. 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)

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.

7/15/07. SUNDAY. Medium Long Run. 11-14M. 6:30am
WHERE? Our China Camp Tempo site, just past Buck's Landing where our usual Tempo group meets; there's pull-off area next to road. This last mileage weekend (of Sat/Sun mileage) for Cynthia & Rebecca before taper week to SF Marathon.

COURSE: We'll have .5M warmup to CHina Camp entrance by kiosk; do Shoreline Trail (it's 5.5M long) to end (those who want total of 12 can head back=all trail); we then add all, or part of, the Peacock Gap/Golf Course area flat loop (3.2M); then back on the trail to where we started. I can modify the paved loop by cutting through the pass to where the ranger station is and pick up the trail there to make it 14M (I'll be meeting you at the split in the trail). We have options for most anyone so they can do their mileage.
Some will run 6-9M on Sat., then this run on Sunday. So Kevin & Dave (their last long run before Half Ironman on 7/22: swim on Sat, no run or bike!); Michelle, building on a 3 day set of runs; Jeanne for her Half Ironman coming up on 8/5; and any others who want to join in to get in miles. Tim and Ryan keep this run in mind also.

WATCH THE TOUR D' FRANCE this weekend! It's the mountains. Saturday's race was something over the last 20K!.. Sunday is big day in the mountains also.

7/17/07. TUE. TEMPO. 6:30am. CHINA CAMP

7/17/07. TUE. HILL REPEATS. 9am Tenn. Valley group. meet by Church parking lot.

SPLITS:
>ARCH RIVAL: we have the new ASICS TRAIL SENSOR trail shoe: very sturdy, supportive for those who need motion control.

>  ¶ 2:26 PM