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
