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
