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