Kees Fitness
Sunday, August 26, 2007
Week of 8/27/07. Workouts, Social on 8/27 for our 9am group; buildup for Banaman Chase 5K & Big Kahuna Triathlon (9/15); what's new at Arch Rival
TUE. 8/28/07. TEMPO. 6:30am from YMCA.
TUE. 8/28/07. HILL REPEATS. 9am group. TENN VALLEY; meet at Tenn. Valley parking lot this time. Warmup will be going to west out/back for warmup, then do "paceline" run up Monticello Tr.
TUE. 8/28/07. HILL REPEATS/TEMPO. 9am gp. ROSS COMMON.
Warmup to Phoenix Lake parking lot;
3 X up Dam Road (B/B);
to Eldridge Grade and do: 2 X 1' (B/B); 2 X 1:30 (1'); 2 X 45" (45"), then down to base of Fish Gulch: 4 X 30"(B/B) recovery jog to Log Cabin then do pickup to top of dam.
Recovery run down dam to parking lot, the tempo to tennis courts.
Recovery run back to Ross Common....Cynthia and anyone doing upcoming marathon, tack on some miles.
TH. 8/30/07. 7 & 9AM TRACK at COM.
2 X 400
2 X 600
1 X 800
1 X 1000
1 X 600
1 X 400
2 X 200
on 9/6/07 TH we will do the 5K predictor workout as last hard workout before Banana Man Chase 5K on 9/15/07 (www.Banamanchase.com for signup and remember to get your pa/usatf card at pa/usatf.org: with Tamalpa as the club and #100))
3 X 1600 (one minute rest exactly between each mile); average the 1600 times and multiply by 3.125 = within 15 seconds of 5K pace.
Labor Day weekend is good time to get in good mileage if you are preparing for half or full Marathon in Fall. For those doing the Kahuna Triathlon big day for each discipline.
> RESULTS:
SUNNY BLENDE wins her 50+ age group at MARIN HEADLANDS 50K Championships!In 6:16:49; FLORENCIAGASCON-AMYX in 5:24:14 and MARK MCMANUS did a superb 2nd place for his first ultra in 4:02:19!
> If you get a chance to see the final in the World Chmapionships in Osaka, Japan, see the women's 10,000 where Karen Goucher earned a bronze.
Also, the men's 10,000 meters had an absolutely incredible last mile (about 4'; with a mile to go it was 23:07 and he ended up with 27:05! BEKELE blasting a last 400 in 55". Something to see! Their 5K split was 13:49 - in that humidity and heat.
> EVE KUHLMAN completes Ironman Canada in 15:40:11 held in Penticton, Canada.
Other UPCOMING EVENTS:
ALSO XC Race with Craig Stern, San Marin coach:
4th ANNUAL MUSTANG 5K TRAIL “FUN”-D RAISER and KIDS MILE, LABOR DAY, MONDAY --SEPTEMBER 3, 2007- THE ULTIMATE AND BEST MARIN COUNTY 5K TRAIL RUN!! 4th ANNUAL MUSTANG 5K TRAIL “FUN”-D RAISER and KIDS MILE TO SUPPORT SAN MARIN CROSS COUNTRY. WHEN: LABOR DAY, MONDAY --SEPTEMBER 3, 2007. 5K START AT 8:30 AM KIDS MILE AT 10:00 AM. WHERE: NEW COURSE ON TRAILS AT INDIAN VALLEY COLLEGE SOCCER FIELDS AND OPEN SPACE PRESERVE—CHALLENGING HILLS TO CLIMB AND HAY BALES TO JUMP!!! DIRECTIONS: To get to Indian Valley, take Highway 101 through Marin County to southern Novato, and exit at Ignacio Blvd. Go "west" on Ignacio Blvd as far as you can until it terminates at the College of Marin Indian Valley campus entrance. Follow the campus road to its end, and park in the huge parking lot. The race will begin and end on the soccer fields. AWARDS: MEDALS TO ALL PARTICIPANTS + LOTS OF GOODIES & TREATS! AGE-GROUP AWARDS GIVEN. BIBS PICKED UP RACE DAY—STARTING AT 7 am. EARLY REGISTRATION FEES: $10 –18 & over & $8—if under 18 (must be received by September 1, 2007); & Kids Mile: $5.00. RACE DAY FEES: $15.00—18 & over; $10.00 –under 18; Kid’s Mile: $5.00. APPLICATION FOR MAIL-IN: http://eteamz.active.com/smxc/. RACE DAY REGISTRATION: 7 AM TO 8:15 AM. INFO: Coach Craig Stern: 415-892-0597; cjstern1@verizon.net WITH THIS BEING A HIGH FIRE SEASON—CHECK OUR WEBSITE IN CASE WE MUST USE AN ALTERNATE COURSE. Please consider your support of high school cross country. We are getting very close to the Mustang 5k/Youth Mile on Labor Day. If you cannot attend or run, please be sure to sign up for our fantastic raffle--need not be present to win. I can't believe all the merchants who have stepped up to support our program. We have gift certificates galore. Over $1,000 worth of gift certificates!!! For a mere $10 entry fee, you can qualify for the raffle!!! Just check the appropriate box on the attached application form and send it back to me. And, the prices to enter are "lower than you can find them". When was the last time you paid $10 to run at 5k? How about only $5 for the youth mile? Cheers, Craig
TRAIL WORK day to be aware of:
TCC trail day, Saturday, Sept. 8, 2007, meeting at 9:00 a.m. at the Bon Tempe Dam parking lot--monthly trail day with the Marin Municipal Water District. Approach from Fairfax on Bolinas-Fairfax Road, through the Sky Oaks Entrance Station, and about a half mile later turn right on the gravel road. We will be working on the Bon Tempe Shadyside Tr. THIS PROJECT WILL COINCIDE WITH THE TCC SEMI-ANNUAL MEETING. After a shorter-than-usual work session, we will join the TCC board about 12:30 p.m. for the annual meeting and picnic at the Lake Lagunitas Picnic Area. Please bring lunch, liquids, work gloves, sturdy shoes, and suitable clothes. Contact me if you would like further information. Hope to see you! Chris Valle-Riestra, Co-Chairman, TCC Trails Committee, (510) 891-0621
more to come... ¶ 10:21 PM
TUE. 8/28/07. TEMPO. 6:30am from YMCA.
TUE. 8/28/07. HILL REPEATS. 9am group. TENN VALLEY; meet at Tenn. Valley parking lot this time. Warmup will be going to west out/back for warmup, then do "paceline" run up Monticello Tr.
TUE. 8/28/07. HILL REPEATS/TEMPO. 9am gp. ROSS COMMON.
Warmup to Phoenix Lake parking lot;
3 X up Dam Road (B/B);
to Eldridge Grade and do: 2 X 1' (B/B); 2 X 1:30 (1'); 2 X 45" (45"), then down to base of Fish Gulch: 4 X 30"(B/B) recovery jog to Log Cabin then do pickup to top of dam.
Recovery run down dam to parking lot, the tempo to tennis courts.
Recovery run back to Ross Common....Cynthia and anyone doing upcoming marathon, tack on some miles.
TH. 8/30/07. 7 & 9AM TRACK at COM.
2 X 400
2 X 600
1 X 800
1 X 1000
1 X 600
1 X 400
2 X 200
on 9/6/07 TH we will do the 5K predictor workout as last hard workout before Banana Man Chase 5K on 9/15/07 (www.Banamanchase.com for signup and remember to get your pa/usatf card at pa/usatf.org: with Tamalpa as the club and #100))
3 X 1600 (one minute rest exactly between each mile); average the 1600 times and multiply by 3.125 = within 15 seconds of 5K pace.
Labor Day weekend is good time to get in good mileage if you are preparing for half or full Marathon in Fall. For those doing the Kahuna Triathlon big day for each discipline.
> RESULTS:
SUNNY BLENDE wins her 50+ age group at MARIN HEADLANDS 50K Championships!In 6:16:49; FLORENCIAGASCON-AMYX in 5:24:14 and MARK MCMANUS did a superb 2nd place for his first ultra in 4:02:19!
> If you get a chance to see the final in the World Chmapionships in Osaka, Japan, see the women's 10,000 where Karen Goucher earned a bronze.
Also, the men's 10,000 meters had an absolutely incredible last mile (about 4'; with a mile to go it was 23:07 and he ended up with 27:05! BEKELE blasting a last 400 in 55". Something to see! Their 5K split was 13:49 - in that humidity and heat.
> EVE KUHLMAN completes Ironman Canada in 15:40:11 held in Penticton, Canada.
Other UPCOMING EVENTS:
ALSO XC Race with Craig Stern, San Marin coach:
4th ANNUAL MUSTANG 5K TRAIL “FUN”-D RAISER and KIDS MILE, LABOR DAY, MONDAY --SEPTEMBER 3, 2007- THE ULTIMATE AND BEST MARIN COUNTY 5K TRAIL RUN!! 4th ANNUAL MUSTANG 5K TRAIL “FUN”-D RAISER and KIDS MILE TO SUPPORT SAN MARIN CROSS COUNTRY. WHEN: LABOR DAY, MONDAY --SEPTEMBER 3, 2007. 5K START AT 8:30 AM KIDS MILE AT 10:00 AM. WHERE: NEW COURSE ON TRAILS AT INDIAN VALLEY COLLEGE SOCCER FIELDS AND OPEN SPACE PRESERVE—CHALLENGING HILLS TO CLIMB AND HAY BALES TO JUMP!!! DIRECTIONS: To get to Indian Valley, take Highway 101 through Marin County to southern Novato, and exit at Ignacio Blvd. Go "west" on Ignacio Blvd as far as you can until it terminates at the College of Marin Indian Valley campus entrance. Follow the campus road to its end, and park in the huge parking lot. The race will begin and end on the soccer fields. AWARDS: MEDALS TO ALL PARTICIPANTS + LOTS OF GOODIES & TREATS! AGE-GROUP AWARDS GIVEN. BIBS PICKED UP RACE DAY—STARTING AT 7 am. EARLY REGISTRATION FEES: $10 –18 & over & $8—if under 18 (must be received by September 1, 2007); & Kids Mile: $5.00. RACE DAY FEES: $15.00—18 & over; $10.00 –under 18; Kid’s Mile: $5.00. APPLICATION FOR MAIL-IN: http://eteamz.active.com/smxc/. RACE DAY REGISTRATION: 7 AM TO 8:15 AM. INFO: Coach Craig Stern: 415-892-0597; cjstern1@verizon.net WITH THIS BEING A HIGH FIRE SEASON—CHECK OUR WEBSITE IN CASE WE MUST USE AN ALTERNATE COURSE. Please consider your support of high school cross country. We are getting very close to the Mustang 5k/Youth Mile on Labor Day. If you cannot attend or run, please be sure to sign up for our fantastic raffle--need not be present to win. I can't believe all the merchants who have stepped up to support our program. We have gift certificates galore. Over $1,000 worth of gift certificates!!! For a mere $10 entry fee, you can qualify for the raffle!!! Just check the appropriate box on the attached application form and send it back to me. And, the prices to enter are "lower than you can find them". When was the last time you paid $10 to run at 5k? How about only $5 for the youth mile? Cheers, Craig
TRAIL WORK day to be aware of:
TCC trail day, Saturday, Sept. 8, 2007, meeting at 9:00 a.m. at the Bon Tempe Dam parking lot--monthly trail day with the Marin Municipal Water District. Approach from Fairfax on Bolinas-Fairfax Road, through the Sky Oaks Entrance Station, and about a half mile later turn right on the gravel road. We will be working on the Bon Tempe Shadyside Tr. THIS PROJECT WILL COINCIDE WITH THE TCC SEMI-ANNUAL MEETING. After a shorter-than-usual work session, we will join the TCC board about 12:30 p.m. for the annual meeting and picnic at the Lake Lagunitas Picnic Area. Please bring lunch, liquids, work gloves, sturdy shoes, and suitable clothes. Contact me if you would like further information. Hope to see you! Chris Valle-Riestra, Co-Chairman, TCC Trails Committee, (510) 891-0621
more to come... ¶ 10:21 PM
Sunday, August 19, 2007
Week of 8/20/07:
Workouts - see below.
Social coming up!
New at Arch Rival: back to school Ivar backpacks, kids shoes; sale shoes for adults.
> Our get-together/social/PARTY is a go for MONDAY, 8/27/07 5-8pm (note the time) for primarily our TuTH 9am groups (otherwise not engough room; sorry for the change at last minute: it's more doable for our hostess).
Yes, there is no perfect date for everyone, so some of us decided that right at the beginning of school would be okay (not too much happens the first day anyway).
I checked with any number of you: no date worked in September! Too much going on between runs and triathlons! A number of you may be able to come by for a short while, please do so so you can meet the runners from the other groups.
WHO? (There's been a CHANGE, due to number of people )we'll have this gathering primarily for our Tu/Th9am HillRepeat/Track groups. I will do our 7am groups another date, okay?
WHERE? APRIL POWERS has graciously offered to host our groups at her house because when I started writing up my list of runners I realized Sandy and I would not have the room at our place. She is at 23 Terrace in Kentfield (that's on the east side of Sir Francis Drake Blvd, across from "Ski House" shop) - up the hill.(686-8222 in case you get lost)
Say from 5pm to 8pm because I know school is just starting, so we'll keep it to an early evening.
Kids along will be tough due to a pool on her property and space; okay to bring if no option on that score.
WHAT TO BRING?
Michelle Wilcox is helping me with this: we'll get emails out but I'm posting the breakdown for what to bring. Keep it simple as what to bring and if you have a side dish or plate you do well, go ahead and do it though you may be assigned in another category.
Thought we'd keep the food simple: bring pizzas, refreshments, finger food DON'T NEED TO BRING DISHES: more coctail party style finger-easy-to-eat food.
A-L: appetizer or side dish, pizza okay too.
M-D: Drinks (non-alcoholic, some alcoholic)..if some of you would, bring ice too.
R- V: desserts
W-Z: paper goods.
..my emphasis is to have time for all of you to visit and not make food prep a burden, and still keep the time reasonable as there is school the next day for many families.
TUE. 8/21. 6:30am TEMPO. China Camp
TUE. 8/21. 9am. TEMPO . Tenn. Valley group. We meet a usual church parking lot, then do our tempo workout on the marked MV bike path.
TUE. 8/21. 9am HILL REPEAT/TEMPO group.Ross Common. "Paceline uphill intervals"
Run to Phoenix Lake parking lot. Do 4 X 30" (back to base), then continue to base of Shaver. Form a pace line , single file a good 3-4 feet apart (more if there are only a few of you); then last person in line does an uphill pickup to the front of the jogging pace line, takes their place 3-4 feet in front of leader and continues recovery jogging mode; last person in line does their pickup to front of line, and so on. continue this to top of Shaver.
Come back to 5 Corners turn left up short hill and take Yolanda back to Phoenix Lake, ; pickup to top of dam. jog to parking lot. Then pickup to tennis courts followed by recovery run to Ross Common.
TUE 8/21. 6:30pm I will be at San Rafael HS track to help with timing the world record attempt by our club's 70-year olds on the 4X1 Mile Relay. Come out and do the track meet, then watch our senior members take the record back! You can also get in your workout see: www.tamalparunners.org.
TH 8/23. 7am & 9am. TRACK at COM.
LOOKING AHEAD: to upcoming workouts and practice races.
> see last posting on this blog for details on 9/9/07 DSE LAKE MERCED HALF MARATHON. This is our practice 13.1 miler for our training group; it's inexpensive, close by, I can bike with you (unless I'm lead biking); practice for tempo run and going to an event. I'll be driving the van over so we can vanpool it...
> 9/15/07. BANANA MAN CHASE 5K by Kezar stadium in Golden Gate Park (see www.theschedule.com or RhodyCoProds.com for details. Here's where we'll get our group together for the 3.1M distance-so you can test yourself on a fast run effort; contribute to team scoring for various age groups by showing up and running!; get our group picture afterwards, and still have your day mostly free. As I've said before the 5K teaches how to race (we can all do 3M, but how fast?) and pace: get it down with the 5K distance and all your other racing is easier. ..more coming up: have to dash for now.
ARCH RIVAL:
> We have 3 models of the practical partioned IVAR backpacks for carrying all those school books!($60, $70, $80)
> New PEGASUS TRAIL running shoes ($79.95) for men and women are just in!
> New lightweight hiking boots and 3 running shoes for youth;
> SALE on NB 857 running road shoes: lightweight, yet good support ($79, formerly $95)..new model will be coming in later.
> MONTRAIL "HURRICANE RIDGE" waterproof day hikers; CONTINENTAL DIVIDE (M&W)day hikers with mesh upper; NITRUS day hikers for men.
> More Prana, colorful women's running gear: shorts/tops...
...more to come ¶ 9:02 AM
Workouts - see below.
Social coming up!
New at Arch Rival: back to school Ivar backpacks, kids shoes; sale shoes for adults.
> Our get-together/social/PARTY is a go for MONDAY, 8/27/07 5-8pm (note the time) for primarily our TuTH 9am groups (otherwise not engough room; sorry for the change at last minute: it's more doable for our hostess).
Yes, there is no perfect date for everyone, so some of us decided that right at the beginning of school would be okay (not too much happens the first day anyway).
I checked with any number of you: no date worked in September! Too much going on between runs and triathlons! A number of you may be able to come by for a short while, please do so so you can meet the runners from the other groups.
WHO? (There's been a CHANGE, due to number of people )we'll have this gathering primarily for our Tu/Th9am HillRepeat/Track groups. I will do our 7am groups another date, okay?
WHERE? APRIL POWERS has graciously offered to host our groups at her house because when I started writing up my list of runners I realized Sandy and I would not have the room at our place. She is at 23 Terrace in Kentfield (that's on the east side of Sir Francis Drake Blvd, across from "Ski House" shop) - up the hill.(686-8222 in case you get lost)
Say from 5pm to 8pm because I know school is just starting, so we'll keep it to an early evening.
Kids along will be tough due to a pool on her property and space; okay to bring if no option on that score.
WHAT TO BRING?
Michelle Wilcox is helping me with this: we'll get emails out but I'm posting the breakdown for what to bring. Keep it simple as what to bring and if you have a side dish or plate you do well, go ahead and do it though you may be assigned in another category.
Thought we'd keep the food simple: bring pizzas, refreshments, finger food DON'T NEED TO BRING DISHES: more coctail party style finger-easy-to-eat food.
A-L: appetizer or side dish, pizza okay too.
M-D: Drinks (non-alcoholic, some alcoholic)..if some of you would, bring ice too.
R- V: desserts
W-Z: paper goods.
..my emphasis is to have time for all of you to visit and not make food prep a burden, and still keep the time reasonable as there is school the next day for many families.
TUE. 8/21. 6:30am TEMPO. China Camp
TUE. 8/21. 9am. TEMPO . Tenn. Valley group. We meet a usual church parking lot, then do our tempo workout on the marked MV bike path.
TUE. 8/21. 9am HILL REPEAT/TEMPO group.Ross Common. "Paceline uphill intervals"
Run to Phoenix Lake parking lot. Do 4 X 30" (back to base), then continue to base of Shaver. Form a pace line , single file a good 3-4 feet apart (more if there are only a few of you); then last person in line does an uphill pickup to the front of the jogging pace line, takes their place 3-4 feet in front of leader and continues recovery jogging mode; last person in line does their pickup to front of line, and so on. continue this to top of Shaver.
Come back to 5 Corners turn left up short hill and take Yolanda back to Phoenix Lake, ; pickup to top of dam. jog to parking lot. Then pickup to tennis courts followed by recovery run to Ross Common.
TUE 8/21. 6:30pm I will be at San Rafael HS track to help with timing the world record attempt by our club's 70-year olds on the 4X1 Mile Relay. Come out and do the track meet, then watch our senior members take the record back! You can also get in your workout see: www.tamalparunners.org.
TH 8/23. 7am & 9am. TRACK at COM.
LOOKING AHEAD: to upcoming workouts and practice races.
> see last posting on this blog for details on 9/9/07 DSE LAKE MERCED HALF MARATHON. This is our practice 13.1 miler for our training group; it's inexpensive, close by, I can bike with you (unless I'm lead biking); practice for tempo run and going to an event. I'll be driving the van over so we can vanpool it...
> 9/15/07. BANANA MAN CHASE 5K by Kezar stadium in Golden Gate Park (see www.theschedule.com or RhodyCoProds.com for details. Here's where we'll get our group together for the 3.1M distance-so you can test yourself on a fast run effort; contribute to team scoring for various age groups by showing up and running!; get our group picture afterwards, and still have your day mostly free. As I've said before the 5K teaches how to race (we can all do 3M, but how fast?) and pace: get it down with the 5K distance and all your other racing is easier. ..more coming up: have to dash for now.
ARCH RIVAL:
> We have 3 models of the practical partioned IVAR backpacks for carrying all those school books!($60, $70, $80)
> New PEGASUS TRAIL running shoes ($79.95) for men and women are just in!
> New lightweight hiking boots and 3 running shoes for youth;
> SALE on NB 857 running road shoes: lightweight, yet good support ($79, formerly $95)..new model will be coming in later.
> MONTRAIL "HURRICANE RIDGE" waterproof day hikers; CONTINENTAL DIVIDE (M&W)day hikers with mesh upper; NITRUS day hikers for men.
> More Prana, colorful women's running gear: shorts/tops...
...more to come ¶ 9:02 AM
Sunday, August 12, 2007
8/13/07. Workouts for the week; upcoming events, some long runs, practice half marathon(9/9), Big Kahuna Triathlon 9/9; Banana Man Chase 5K (9/15), and social for our groups (8/27)...
As you look over the racing Calendar for the Fall there so many events: you'll have to pick and choose the ones you like to do and not try to race too many!There are TCRS runs, PA/USATF Races, triathlons, Cross Country Series. Though I would suggest that you try one of the XC Series races: could dirt runs, modest distances (3-5M), different locations.
A SPECIAL THANK YOU to my workout groups for your generous present for my 60th. I will show Sandy a good time to celebrate that and our 34th anniversary; after all she puts up with all my time away from the "honey-do club" work I should be doing more of! She too enjoys knowing all of you- you make it all so enjoyable for us.
8/14/07. Tue. 6:30am. TEMPO. YMCA. 6.5M or 10M loops.
8/14/07. Tue. 9am. HILL REPEATS. Tenn Valley group. Meet at church parking lot by the fruit stand.
8/14/07. Tue. 9am HILL REPEATS/TEMPO. Ross Common gp.
Warmup run to Phoenix parking lot. Then on dam road:
6 X 30" (B/B); then on to base of Mt. Baldy:
2 X 1:30 (B/B), then Tempo run to Log Cabin; then recovery run back to Mt. Baldy:
2 X 3' (1:30)...recovery run back to parking lot, then do Tempo to Tennis Courts; Then recovery run to Ross Common.
8/16/07. TH 7am. TRACK at COM. & 9am. 1.5M warmup prior to hitting the track at 7:20 & 9:20am for the key workout: long intervals/sprints.
4 X 100(100)
2 X 150 (50)
3 X 1000 (200)
4 X 400 (on 2', 2 1/2, 3')
1 X 800
...those training for upcoming distance races will add:
600 fast, then right into 1000 at 5K pace.
WEEKEND WORKOUTS:
When there are some possible group workouts, let me know and I'll post them for others so they can join in with the appropriate group.
> August 16, 17. We'll double check with each other on TH, but I think the Triathlon crowd is doing 3 big days (of each discipline) with a month to go: workout in Santa Cruz for Big Kahuna. If not get in the long run this weekend and the bike next weekend.
Others may want to do my favorite Bear Valley Loop Run (16-18M) on Saturday.(Tim McCarthy is up for it, possibly Brian).
Definitely SUNDAY, 8/19/07 at 7:45am Kevin, Cynthia, David and others will be doing their Bear Valley workout of 13-16M (they may be doing the out/back course; you'll know when you get there. .Sso if you want to run in my favorite area, join in!
IT'S A GO FOR OUR SOCIAL!: 8/27/07. Monday. Get together (a social!) for our 7amTh track group, 9am TH track group and Tuesday 9am Hill Repeats groups.
APRIL POWERS has graciously offered to host our groups at her house because when I started writing up my list of runners I realized I would not have the room.
Say from 4pm to 8pm because I know school is just starting.
Thought we'd keep the food simple: bring pizzas, refreshments, finger food. (more details on that later). Will probably hold it at my house.
After talking it over with a number of the group, we know no date is doable for everyone. When we tried to do Sept. - too many conflicts with everyone's events and school is in full session. So we'll go with this date. I think many of you can make it for a while to say hi.
I also wanted the 7am group to meet those from the 9am group: there's training partners there!
I'll be getting out more info with the assistance of Michelle Wilcox on who can bring what...we'll keep it simple.
I'm looking forward to it and will work to get Sister Marion Irvine there to see if see can tell her story - and get it taped!
LOOKING AHEAD:
> 9/9/07. DSE DOUBLE LAKE MERCED HALF MARATHON at 8am Only $10. Consists of multiple loops around Lake Merced. I can even take a group in the van, ride my bike ( I usually do lead biking), give out some water aid, then get us back to Marin ( I have to be at work about 11am). We'd probably leave From Arch Rival, Bon Air by about 7:10am to give time to travel, register, warmup. Put on by DSE Runners (www.dserunners.com), is low-key, good practice for going to an event, a tempo run (you'll be running 5-8M the day before), and mileage.
What we're doing for most of the group is pointing to the BANANA MAN CHASE 5K on 9/15/07 which is the 5K championships for PA/USATF. See www.rhodycoprods.com for info. It's held by Kezar Stadium, runs the Panhandle and back to finish in the stadium. To score for the Tamalpa Runners you will need your PA/USATF card (see article on women's Tamalpa team running for some of the details in previous posting).. ¶ 7:10 PM
As you look over the racing Calendar for the Fall there so many events: you'll have to pick and choose the ones you like to do and not try to race too many!There are TCRS runs, PA/USATF Races, triathlons, Cross Country Series. Though I would suggest that you try one of the XC Series races: could dirt runs, modest distances (3-5M), different locations.
A SPECIAL THANK YOU to my workout groups for your generous present for my 60th. I will show Sandy a good time to celebrate that and our 34th anniversary; after all she puts up with all my time away from the "honey-do club" work I should be doing more of! She too enjoys knowing all of you- you make it all so enjoyable for us.
8/14/07. Tue. 6:30am. TEMPO. YMCA. 6.5M or 10M loops.
8/14/07. Tue. 9am. HILL REPEATS. Tenn Valley group. Meet at church parking lot by the fruit stand.
8/14/07. Tue. 9am HILL REPEATS/TEMPO. Ross Common gp.
Warmup run to Phoenix parking lot. Then on dam road:
6 X 30" (B/B); then on to base of Mt. Baldy:
2 X 1:30 (B/B), then Tempo run to Log Cabin; then recovery run back to Mt. Baldy:
2 X 3' (1:30)...recovery run back to parking lot, then do Tempo to Tennis Courts; Then recovery run to Ross Common.
8/16/07. TH 7am. TRACK at COM. & 9am. 1.5M warmup prior to hitting the track at 7:20 & 9:20am for the key workout: long intervals/sprints.
4 X 100(100)
2 X 150 (50)
3 X 1000 (200)
4 X 400 (on 2', 2 1/2, 3')
1 X 800
...those training for upcoming distance races will add:
600 fast, then right into 1000 at 5K pace.
WEEKEND WORKOUTS:
When there are some possible group workouts, let me know and I'll post them for others so they can join in with the appropriate group.
> August 16, 17. We'll double check with each other on TH, but I think the Triathlon crowd is doing 3 big days (of each discipline) with a month to go: workout in Santa Cruz for Big Kahuna. If not get in the long run this weekend and the bike next weekend.
Others may want to do my favorite Bear Valley Loop Run (16-18M) on Saturday.(Tim McCarthy is up for it, possibly Brian).
Definitely SUNDAY, 8/19/07 at 7:45am Kevin, Cynthia, David and others will be doing their Bear Valley workout of 13-16M (they may be doing the out/back course; you'll know when you get there. .Sso if you want to run in my favorite area, join in!
IT'S A GO FOR OUR SOCIAL!: 8/27/07. Monday. Get together (a social!) for our 7amTh track group, 9am TH track group and Tuesday 9am Hill Repeats groups.
APRIL POWERS has graciously offered to host our groups at her house because when I started writing up my list of runners I realized I would not have the room.
Say from 4pm to 8pm because I know school is just starting.
Thought we'd keep the food simple: bring pizzas, refreshments, finger food. (more details on that later). Will probably hold it at my house.
After talking it over with a number of the group, we know no date is doable for everyone. When we tried to do Sept. - too many conflicts with everyone's events and school is in full session. So we'll go with this date. I think many of you can make it for a while to say hi.
I also wanted the 7am group to meet those from the 9am group: there's training partners there!
I'll be getting out more info with the assistance of Michelle Wilcox on who can bring what...we'll keep it simple.
I'm looking forward to it and will work to get Sister Marion Irvine there to see if see can tell her story - and get it taped!
LOOKING AHEAD:
> 9/9/07. DSE DOUBLE LAKE MERCED HALF MARATHON at 8am Only $10. Consists of multiple loops around Lake Merced. I can even take a group in the van, ride my bike ( I usually do lead biking), give out some water aid, then get us back to Marin ( I have to be at work about 11am). We'd probably leave From Arch Rival, Bon Air by about 7:10am to give time to travel, register, warmup. Put on by DSE Runners (www.dserunners.com), is low-key, good practice for going to an event, a tempo run (you'll be running 5-8M the day before), and mileage.
What we're doing for most of the group is pointing to the BANANA MAN CHASE 5K on 9/15/07 which is the 5K championships for PA/USATF. See www.rhodycoprods.com for info. It's held by Kezar Stadium, runs the Panhandle and back to finish in the stadium. To score for the Tamalpa Runners you will need your PA/USATF card (see article on women's Tamalpa team running for some of the details in previous posting).. ¶ 7:10 PM
Sunday, August 05, 2007
8/6/07. Workouts; Tue/Th training will be on this week for 7am & 9am groups at Hill Repeats and track. Also Sat Hill Repeats on 8/11 with Jason if you miss those workouts!(see below)
August is on for the regular workouts: we have much preparation to do for the Fall events! Can't slack off now.
RESULTS:
> MICHELLE WILCOX and TIM MCCARTHY ran Alameda Run for the Parks 10K for a strong tempo effort without a taper and fortunately under cool conditions. Michelle ran 43' and change to take first in her age group and Tim ran 40' and change. Tim is prepping for Portland marathon and Michelle, Nike Women's Marathon.
> JEANIE SAWAYA just did her first triathlon - a half ironman, at the Barb's Triathlon for women in 6:59:34 - for 4th in her age group. I see she can easily knock off 30 minutes-or more with improved transition times, 15' off a potty station stop that had a line, and more time in the game to improve her run and bike times. But congrats on a big first-time effort Jeannie: we're proud of you for completing the hurdle of a long triathlon.
> I don't have the details yet,but LINDA LINDSAY won her div and 3rd woman overall in the last EXTERRA race. I think this will mean she will be on the way to qualifying for the final that's held in Maui each year. These are gnarly, tough, techinal off-road triathlon courses...more to come on her racing triathlons, 24-hour events and more. Linda loves to compete and it shows in her performances....So we have some tough triathletes, with national ranking in Linda and Rosie (Andre's girlfriend)...
> more to come on results of NYC HALF MARATHON last weekend: Haile Gebrselassie ran a 59:24 over a rolling course in Central Park with 5K of 14:11 and 10K of 28:22, 15K (9.32M): 42:10, 20K (12.4M)in 56:14. He's prepping for a WR attempt at Berlin Marathon. ...
8/8/07. TUE. TEMPO. 6:30am . CHINA CAMP
8/8/07. TUE. HILL REPEATS. 9am Tenn Valley group.
Meet in Church parking lot.
8/8/07. TUE. HILL REPEATS/TEMPO. 9am Ross Common group. Head to Phoenix Lake parking lot, then:
> 4 X 30" (B/B) on dam road; then to base of Baldy;
> 2 X 1'(B/B); 1 X 1:30 (1'); 1 X 2' (1'), 1 X 2:30 (1:30), 1 X 3' (B/B). Then back to parking lot and do pickup to tennis courts at tempo pace.
> Recovery run back to Ross Common.
8/10/07. TH. TRACK 7am & 9am COM track.
4 X 100 (100)
2 X 150 (50)
Few drills with entire group, then in prep for Banana Man Chase 5K in Sept. :
TWO sets of: 800-600-400-200 (200 recoveries)
8/11/07. Sat. JASON's Workout at MCGINNIS PARK. Hill Repeats.
-S: 7:00 am @ McInnis Golf Course Parking Lot.
Easy group warm up on levees (should have some of my high school kiddos out there too).
8 to 10 x Hill Repeats on Kees' Magic 300 yard hill.
Easy group cool down on levees.
8/12/07. Sun. TCRS CORTE MADERA MARSH 3.5m club run at 9am. Put on by our Tamalpa Runners. Flat course. Meet at Village Center Shopping area in Corte Madera, in gravel parking lot at north end of the Village, north of Nordstrom's.
Run will start on bike path to levees and eventually back to start area. See TamalpaRunners.org site.
SPLiTS:
> Sandy and I had a nice break at Tahoe: great weather, water was great for swimming and I was able to ride around Lake Tahoe to celebrate my 60th B-day on Tuesday. A much tougher ride than you would think with at least 14M of uphill involved-and the altitude contributed to the workload. But I just rode it steady, enjoyed the views and the effort; all followed by a refreshing swim. Got in some reading and "hanging out" time for both of us. The time passed too quickly for those few days, but sure was worth it.
> LOOKING AHEAD to some options for joining in some races in the Fall. Some of you will like the 2007 PA/USATF XC Series beginning on 8/25/07 with the PHIL WIDENER EMPIRE OPEN 3.43M event in North Bay. Separate heats for men/women. Next one will be in GG Park in Sept. If you like running off-road terrain and not too long distances, these are your kind of races. (You'll need to have your PA/USATF card for 2007 so you help score for the Tamalpa runners)
> For my Half Marathon & Marathon runners there is the DSE DOUBLE LAKE MERCED Half Marathon on 9-9-07. It's convenient, inexpensive, not crowded and a two-lap course around Lake Merced. Will serve as a Tempo run For Michelle and Tim as they prepare for their Fall marathons; Kathleen and others to get their base in for some upcoming events.
> One FOCUS RACE for the CLUB: Let's get as many PA/USATF registered runners out for the BANANA MAN CHASE 5K in SF , by Kezar stadium on 9-16-07, put on by RhodyCo Prods.
Here's where we want all of you as Tamalpa members so you can score for the 15 or so teams we put in to the race that day: it's the 5K Championships...(See info below on Women's Racing teams).
Let's get as many out as we can for this run, have a little gathering afterwards with our group, take pictures, etc. ...I'll be doing lead biking for the race.
By JANET BOWMAN, here's an explanation on the racing teams (doesn't matter if you're slow or fast: just get our numbers out there to help field and score team points - and it's fun.
Tamalpa Women's Racing Team, WHY? - "To field Tamalpa teams in every age group to compete in local Pacific Association USATF Grand Prix races. To enjoy racing and training with fellow Tamalpans. To be motivated and inspired by like-minded Tamalpans. To enjoy camaraderie with your teammates. BENEFITS: Race entry fees for designated events paid by Tamalpa. USATF Membership paid by Tamalpa. Coaching, including track workouts and training runs; mentoring from experienced teammates. Carpool to races. Post-race social gatherings with complimentary refreshments. Your name in featured Gazette articles. QUALIFICATIONS: Be a registered Tamalpa Member. Own a Tamalpa racing uniform. Love to run and have fun! QUALIFYING TIMES: NONE. You don’t have to be a “fast” runner. Women of all ages and abilities are valued additions to the Tamalpa team effort. COMMITMENT: Run in at least six races during the year while wearing your Tamalpa uniform. COST: There is no fee to join. The entire cost of participation is paid by the Club. JOIN NOW! Contact: Janet Bowman at 924-5976, e-mail janetxx@comcast.net, or Ken Grebenstein at 927-3664, e-mail kengreb@comcast.net. for a TAMALPA WOMEN’S RACING TEAM MEMBERSHIP APPLICATION form. The form can be mailed to: Janet Bowman, 645 Chapman Drive, Corte Madera, CA 94925. QUESTIONS? Contact: Janet Bowman at 924-5976, e-mail janetxx@comcast.net, or Ken Grebenstein at 927-3664, e-mail kengreb@comcast.net. Frequently Asked Questions: What is PA-USATF Racing? - Team races exist in three yearly Grand Prix series, hosted by the Pacific Association of USA Track and Field. (PA-USATF is Northern California’s branch of the governing body for running in the US.) The three are Road, Ultra, and Cross Country. All three have age group divisions, so being older is no problem — you are only competing against others in your own age group. At first, the Tamalpa Women’s Team will concentrate on Cross Country (XC) because unlike the others, it is seasonal (all races are in September, October, and November) and because it fits Tamalpa’s traditional profile best: short, hilly trail races. We’ll also add a few of the nearby races from the Road series in the spring, but won’t attempt to field teams at every event. How many races are there? - The PA XC series comprises ten races. In 2006, the National XC Championship happens to be in San Francisco, and we have added it to our list because of its prestige, although it doesn’t count in the PA Grand Prix. Teams and individuals can score their best 5 out of the first 9 PA races, plus everyone must score the final race (the PA Championship) in Golden Gate Park in San Francisco. Most of the races are in the Bay Area. In fact, one — the Johnny Lawson Tamalpa Challenge — is put on by Tamalpa and is held at China Camp. How many women are on a team for a race? - A club needs a minimum of five women for an open team, and three for each of the older age groups. If fewer runners show, the team defaults and the club scores no team points for that age group in the Grand Prix. To score for Tamalpa, a runner has to wear a Tamalpa uniform and have a current USATF card declaring her club as Tamalpa. (If you are switching from another club, you must run “unattached” for 90 days before being eligible for your new club. This discourages club-hopping.) What are these races like? - These races are very different from the familiar weekend 5K-10K road races. They are more like XC in high school or college. Almost everyone runs for a club, everyone wears a uniform, and teams start together on a very wide starting line. There are separate races for open men, master’s men, and women. Scoring is based on place, not time, so anyone in your age group you can manage to pass, no matter how far back in the pack, helps the team effort. The whole scene is very colorful, with team banners and picnics set up everywhere. The competition is tough, but the fact that you score for a team, not just for yourself, makes it feel very different — like a group endeavor. A slow runner never hurts a team — at worst, she provides insurance against a default, and at best, if she only beats another club’s slowest runner, she may be the deciding factor between her team winning or losing. Does the team travel together? - We usually arrange car pools to the XC races, providing both transportation and an excellent opportunity to get to know teammates better. The club provides a bagel picnic after many races. For 2006, our primary goal will be simply to avoid defaults by having full teams at the six races closest to Marin. Once we achieve that, we can work on building faster teams in subsequent years. Can I participate if I can’t commit to specific races, or I can’t do as many as six? - Yes. Everyone is welcome to join the team effort whenever they can. Every woman interested in racing is a valuable asset to our Open, Masters, seniors, or Super Seniors Women’s teams, even if she just runs one or two Pacific Association races a year. The only difference is that women unable to commit to the full six races must pay for their own entry fees and USATF card".
more to come. ¶ 9:18 PM
August is on for the regular workouts: we have much preparation to do for the Fall events! Can't slack off now.
RESULTS:
> MICHELLE WILCOX and TIM MCCARTHY ran Alameda Run for the Parks 10K for a strong tempo effort without a taper and fortunately under cool conditions. Michelle ran 43' and change to take first in her age group and Tim ran 40' and change. Tim is prepping for Portland marathon and Michelle, Nike Women's Marathon.
> JEANIE SAWAYA just did her first triathlon - a half ironman, at the Barb's Triathlon for women in 6:59:34 - for 4th in her age group. I see she can easily knock off 30 minutes-or more with improved transition times, 15' off a potty station stop that had a line, and more time in the game to improve her run and bike times. But congrats on a big first-time effort Jeannie: we're proud of you for completing the hurdle of a long triathlon.
> I don't have the details yet,but LINDA LINDSAY won her div and 3rd woman overall in the last EXTERRA race. I think this will mean she will be on the way to qualifying for the final that's held in Maui each year. These are gnarly, tough, techinal off-road triathlon courses...more to come on her racing triathlons, 24-hour events and more. Linda loves to compete and it shows in her performances....So we have some tough triathletes, with national ranking in Linda and Rosie (Andre's girlfriend)...
> more to come on results of NYC HALF MARATHON last weekend: Haile Gebrselassie ran a 59:24 over a rolling course in Central Park with 5K of 14:11 and 10K of 28:22, 15K (9.32M): 42:10, 20K (12.4M)in 56:14. He's prepping for a WR attempt at Berlin Marathon. ...
8/8/07. TUE. TEMPO. 6:30am . CHINA CAMP
8/8/07. TUE. HILL REPEATS. 9am Tenn Valley group.
Meet in Church parking lot.
8/8/07. TUE. HILL REPEATS/TEMPO. 9am Ross Common group. Head to Phoenix Lake parking lot, then:
> 4 X 30" (B/B) on dam road; then to base of Baldy;
> 2 X 1'(B/B); 1 X 1:30 (1'); 1 X 2' (1'), 1 X 2:30 (1:30), 1 X 3' (B/B). Then back to parking lot and do pickup to tennis courts at tempo pace.
> Recovery run back to Ross Common.
8/10/07. TH. TRACK 7am & 9am COM track.
4 X 100 (100)
2 X 150 (50)
Few drills with entire group, then in prep for Banana Man Chase 5K in Sept. :
TWO sets of: 800-600-400-200 (200 recoveries)
8/11/07. Sat. JASON's Workout at MCGINNIS PARK. Hill Repeats.
-S: 7:00 am @ McInnis Golf Course Parking Lot.
Easy group warm up on levees (should have some of my high school kiddos out there too).
8 to 10 x Hill Repeats on Kees' Magic 300 yard hill.
Easy group cool down on levees.
8/12/07. Sun. TCRS CORTE MADERA MARSH 3.5m club run at 9am. Put on by our Tamalpa Runners. Flat course. Meet at Village Center Shopping area in Corte Madera, in gravel parking lot at north end of the Village, north of Nordstrom's.
Run will start on bike path to levees and eventually back to start area. See TamalpaRunners.org site.
SPLiTS:
> Sandy and I had a nice break at Tahoe: great weather, water was great for swimming and I was able to ride around Lake Tahoe to celebrate my 60th B-day on Tuesday. A much tougher ride than you would think with at least 14M of uphill involved-and the altitude contributed to the workload. But I just rode it steady, enjoyed the views and the effort; all followed by a refreshing swim. Got in some reading and "hanging out" time for both of us. The time passed too quickly for those few days, but sure was worth it.
> LOOKING AHEAD to some options for joining in some races in the Fall. Some of you will like the 2007 PA/USATF XC Series beginning on 8/25/07 with the PHIL WIDENER EMPIRE OPEN 3.43M event in North Bay. Separate heats for men/women. Next one will be in GG Park in Sept. If you like running off-road terrain and not too long distances, these are your kind of races. (You'll need to have your PA/USATF card for 2007 so you help score for the Tamalpa runners)
> For my Half Marathon & Marathon runners there is the DSE DOUBLE LAKE MERCED Half Marathon on 9-9-07. It's convenient, inexpensive, not crowded and a two-lap course around Lake Merced. Will serve as a Tempo run For Michelle and Tim as they prepare for their Fall marathons; Kathleen and others to get their base in for some upcoming events.
> One FOCUS RACE for the CLUB: Let's get as many PA/USATF registered runners out for the BANANA MAN CHASE 5K in SF , by Kezar stadium on 9-16-07, put on by RhodyCo Prods.
Here's where we want all of you as Tamalpa members so you can score for the 15 or so teams we put in to the race that day: it's the 5K Championships...(See info below on Women's Racing teams).
Let's get as many out as we can for this run, have a little gathering afterwards with our group, take pictures, etc. ...I'll be doing lead biking for the race.
By JANET BOWMAN, here's an explanation on the racing teams (doesn't matter if you're slow or fast: just get our numbers out there to help field and score team points - and it's fun.
Tamalpa Women's Racing Team, WHY? - "To field Tamalpa teams in every age group to compete in local Pacific Association USATF Grand Prix races. To enjoy racing and training with fellow Tamalpans. To be motivated and inspired by like-minded Tamalpans. To enjoy camaraderie with your teammates. BENEFITS: Race entry fees for designated events paid by Tamalpa. USATF Membership paid by Tamalpa. Coaching, including track workouts and training runs; mentoring from experienced teammates. Carpool to races. Post-race social gatherings with complimentary refreshments. Your name in featured Gazette articles. QUALIFICATIONS: Be a registered Tamalpa Member. Own a Tamalpa racing uniform. Love to run and have fun! QUALIFYING TIMES: NONE. You don’t have to be a “fast” runner. Women of all ages and abilities are valued additions to the Tamalpa team effort. COMMITMENT: Run in at least six races during the year while wearing your Tamalpa uniform. COST: There is no fee to join. The entire cost of participation is paid by the Club. JOIN NOW! Contact: Janet Bowman at 924-5976, e-mail janetxx@comcast.net, or Ken Grebenstein at 927-3664, e-mail kengreb@comcast.net. for a TAMALPA WOMEN’S RACING TEAM MEMBERSHIP APPLICATION form. The form can be mailed to: Janet Bowman, 645 Chapman Drive, Corte Madera, CA 94925. QUESTIONS? Contact: Janet Bowman at 924-5976, e-mail janetxx@comcast.net, or Ken Grebenstein at 927-3664, e-mail kengreb@comcast.net. Frequently Asked Questions: What is PA-USATF Racing? - Team races exist in three yearly Grand Prix series, hosted by the Pacific Association of USA Track and Field. (PA-USATF is Northern California’s branch of the governing body for running in the US.) The three are Road, Ultra, and Cross Country. All three have age group divisions, so being older is no problem — you are only competing against others in your own age group. At first, the Tamalpa Women’s Team will concentrate on Cross Country (XC) because unlike the others, it is seasonal (all races are in September, October, and November) and because it fits Tamalpa’s traditional profile best: short, hilly trail races. We’ll also add a few of the nearby races from the Road series in the spring, but won’t attempt to field teams at every event. How many races are there? - The PA XC series comprises ten races. In 2006, the National XC Championship happens to be in San Francisco, and we have added it to our list because of its prestige, although it doesn’t count in the PA Grand Prix. Teams and individuals can score their best 5 out of the first 9 PA races, plus everyone must score the final race (the PA Championship) in Golden Gate Park in San Francisco. Most of the races are in the Bay Area. In fact, one — the Johnny Lawson Tamalpa Challenge — is put on by Tamalpa and is held at China Camp. How many women are on a team for a race? - A club needs a minimum of five women for an open team, and three for each of the older age groups. If fewer runners show, the team defaults and the club scores no team points for that age group in the Grand Prix. To score for Tamalpa, a runner has to wear a Tamalpa uniform and have a current USATF card declaring her club as Tamalpa. (If you are switching from another club, you must run “unattached” for 90 days before being eligible for your new club. This discourages club-hopping.) What are these races like? - These races are very different from the familiar weekend 5K-10K road races. They are more like XC in high school or college. Almost everyone runs for a club, everyone wears a uniform, and teams start together on a very wide starting line. There are separate races for open men, master’s men, and women. Scoring is based on place, not time, so anyone in your age group you can manage to pass, no matter how far back in the pack, helps the team effort. The whole scene is very colorful, with team banners and picnics set up everywhere. The competition is tough, but the fact that you score for a team, not just for yourself, makes it feel very different — like a group endeavor. A slow runner never hurts a team — at worst, she provides insurance against a default, and at best, if she only beats another club’s slowest runner, she may be the deciding factor between her team winning or losing. Does the team travel together? - We usually arrange car pools to the XC races, providing both transportation and an excellent opportunity to get to know teammates better. The club provides a bagel picnic after many races. For 2006, our primary goal will be simply to avoid defaults by having full teams at the six races closest to Marin. Once we achieve that, we can work on building faster teams in subsequent years. Can I participate if I can’t commit to specific races, or I can’t do as many as six? - Yes. Everyone is welcome to join the team effort whenever they can. Every woman interested in racing is a valuable asset to our Open, Masters, seniors, or Super Seniors Women’s teams, even if she just runs one or two Pacific Association races a year. The only difference is that women unable to commit to the full six races must pay for their own entry fees and USATF card".
more to come. ¶ 9:18 PM
