Monday, September 03, 2007
Week of 9/3/07: Workouts, events.
>So many events this month that it is difficult to pick and choose! This week we have some of the group doing:
BIG KAHUNA TRIATHLON on 9/9 in Santa Cruz - a half ironman distance;
LAKE MERCED HALF MARATHON on 9/9 at 8am (and 4.5M at 9am see www.dserunners.com)also for those who are preparing later Fall marathons,to get in practice at an event, or get in a steady long run of 13.1M with multiple laps around the Lake. I'll have those preparing for the Oct. marathons do a 6-8M run on Sat; then the Half on Sunday for a good mileage weekend and marathon race pace practice.
I'll be doing lead biking for the race and then look for all of you on the course.
Note, they also have a 4.5M or one can do 1-2 laps of the race if not up for 13.1M. ...
Combine efforts for travel:
VAN POOLING: leave from Arch Rival, Bon Air at 6:45am. We would leave soon after the race since I work that day.
TUE. 9/4/07. 6:30am TEMPO. CHINA CAMP
TUE. 9/4/07. 9am. TEMPO. Tenn Valley group
TUE. 9/4/07. 9am. HILL REPEATS/TEMPO. Ross Common.
(Note:Kevin is to go easy on this workout and take Wed off because of his half ironman this weekend.)
Run to Phoenix parking lot;
4 X 30" (B/B) on dam road;
once at top of dam and when you get to water fountain/trough do pickup tempo to Log Cabin;
recovery jog to base of Shaver:
2 X 3' up Shaver (2' down recovery);
when at bottom of Shaver/ Fish Gulch do
3 X 45" (B/B) up Fish Gulch;
jog recover to Log Cabin, then pick-up to top of dam; recovery to parking lot; tempo to tennis courts followed by recovery run to Ross Common.
Th. 9/6/07. 7am & 9am TRACK with 5K PREDICTOR:
after warmup and strideouts:
3 X 1600 (1' rest exactly); average the 3 1600's, multiply by 3.125 = within 15" of 5K effort.
Sunday. 9/9/07. Lake Merced Half 8am; 4.5M at 9am. Fee $10. www.dserunners.com
LOOKING AHEAD:
SUNDAY. 9/16/07. BANANA MAN CHASE 5K. (I had it down before as 9/15, but it's on 9/16-Sunday). Golden Gate Park. www.bananachase.com, put on by RhodyCo Productions. They also have a 10K available this year.
We'll be having as many of you run this 5K for your baseline 5K mark and to put in some teams for Tamalpa (signup to get your USATF card for road racing so the team scoring counts: www.pausatf.org; this card will be good for the entire year of any races we do as a group)...Your "5K Predictor" workout on Th 9/6/07 will give you a close pace to zero in on for the race. I want to get some group shots also on the Kezar Stadium infield after we finish.
> Those running October marathons and half marathons: the 2nd and 3rd weeks of Sept is when you do the best mileage weeks; then more stamina, i.e. tempo runs; then taper.
> After a solid triathlon training weekend over Labor Day, this is taper week for those doing Big Kahuna this weekend. ¶ 5:17 PM
>So many events this month that it is difficult to pick and choose! This week we have some of the group doing:
BIG KAHUNA TRIATHLON on 9/9 in Santa Cruz - a half ironman distance;
LAKE MERCED HALF MARATHON on 9/9 at 8am (and 4.5M at 9am see www.dserunners.com)also for those who are preparing later Fall marathons,to get in practice at an event, or get in a steady long run of 13.1M with multiple laps around the Lake. I'll have those preparing for the Oct. marathons do a 6-8M run on Sat; then the Half on Sunday for a good mileage weekend and marathon race pace practice.
I'll be doing lead biking for the race and then look for all of you on the course.
Note, they also have a 4.5M or one can do 1-2 laps of the race if not up for 13.1M. ...
Combine efforts for travel:
VAN POOLING: leave from Arch Rival, Bon Air at 6:45am. We would leave soon after the race since I work that day.
TUE. 9/4/07. 6:30am TEMPO. CHINA CAMP
TUE. 9/4/07. 9am. TEMPO. Tenn Valley group
TUE. 9/4/07. 9am. HILL REPEATS/TEMPO. Ross Common.
(Note:Kevin is to go easy on this workout and take Wed off because of his half ironman this weekend.)
Run to Phoenix parking lot;
4 X 30" (B/B) on dam road;
once at top of dam and when you get to water fountain/trough do pickup tempo to Log Cabin;
recovery jog to base of Shaver:
2 X 3' up Shaver (2' down recovery);
when at bottom of Shaver/ Fish Gulch do
3 X 45" (B/B) up Fish Gulch;
jog recover to Log Cabin, then pick-up to top of dam; recovery to parking lot; tempo to tennis courts followed by recovery run to Ross Common.
Th. 9/6/07. 7am & 9am TRACK with 5K PREDICTOR:
after warmup and strideouts:
3 X 1600 (1' rest exactly); average the 3 1600's, multiply by 3.125 = within 15" of 5K effort.
Sunday. 9/9/07. Lake Merced Half 8am; 4.5M at 9am. Fee $10. www.dserunners.com
LOOKING AHEAD:
SUNDAY. 9/16/07. BANANA MAN CHASE 5K. (I had it down before as 9/15, but it's on 9/16-Sunday). Golden Gate Park. www.bananachase.com, put on by RhodyCo Productions. They also have a 10K available this year.
We'll be having as many of you run this 5K for your baseline 5K mark and to put in some teams for Tamalpa (signup to get your USATF card for road racing so the team scoring counts: www.pausatf.org; this card will be good for the entire year of any races we do as a group)...Your "5K Predictor" workout on Th 9/6/07 will give you a close pace to zero in on for the race. I want to get some group shots also on the Kezar Stadium infield after we finish.
> Those running October marathons and half marathons: the 2nd and 3rd weeks of Sept is when you do the best mileage weeks; then more stamina, i.e. tempo runs; then taper.
> After a solid triathlon training weekend over Labor Day, this is taper week for those doing Big Kahuna this weekend. ¶ 5:17 PM
