Kees Fitness
Monday, October 29, 2007
Week of 10/29/07. Workouts, Results, upcoming 5K locally on 11/4: and XC in GG Park4M on 11/18..read on.
10/30/07. TUES. 6:30am TEMPO. CHINA CAMP.
10/30/07. TUES. 9am. HILL REPEATS. TENN. Valley.
Meet at Church parking lot...
I know there have been requests to do the Railroad Grade Run again on a Tuesday or Sunday, but with the number of races during October there hasn't been time. Let's look to next Tuesday? Let me know if that is a good day for both groups, or on a Sunday.
10/30/07. TUES. 9am . HILL REPEATS. ROSS COMMON.
Phoenix Lake parking lot.
Dam Road: 3 X 30" (B/B) easy repeats to warmup
2 X 20"(B/B) faster
1 X 1'..then continue easy jog to Shaver.
Shaver Grade: 3 X 1:30 (1'). Go to 5 Corners:
Do 4' tempo on flat pipeline fireroad; turn-around jog 1' recovery, then run tempo back to 5 corners.
Go down Shaver to base of Fish Gulch:
4 X 15" (B/B). easy run to Phoenix parking lot:
Tempo to tennis courts; easy run to Ross Common.
11/1/07. THUR. 7am & 9am. TRACK at COM
(11/3/07. MEN'S OLYMPIC MARATHON TRIALS. in NY on a multi-loop course in Central Park...see details for TV /Computer coverage on www.TheSchedule.com.
11/4/07. Sunday. REDWOOD HS 5K TCRS. 9AM
Our club run of the month: a flat fast 5K. So if you missed the Johnny Lawson Challenge, here's another one locally. Also a perfect 3.1M time trial practice for my groups - so come out and give it go; you will be done and out of there in short order. This run will also be a good practice for the XC 4M on 11/18 in GG Park (see below)
Held in front parkinglot by gym.
11/18/07. Sunday. PA CROSS COUNTRY CHAMPIONSHIPS.
Lindley Meadow, GG Park. (30th Ave/JFK Drive) north of Polo Fields. I'll be taking some people over in van if needed and can stay for women's and MMen's heats only; then back to work.
9AM: WOMEN 4M
9:45AM: MASTERS MEN 6M
11AM: OPEN MEN 6M
This gives you a chance again to experience XC at its finest right in nearby GG Park. Note: Alyce and the others who missed out on the last XC, here's another chance to get in another race relatively close by.
No pavement, just grass fields and dirt/sandy trails. I'd like to see a good turnout for this one with our women's teams: just showing up will help with Tamalpa Team scoring. Seeing many Tamalpans in the field is exciting. Only sorry Deb Rushman cannot run, so support the teams by coming out to run!
SPLITS:
> So sorry to see that our newest member to join Tamalpa and be there for the women's racing team, DEB RUSHMAN, has sustained a stress fracture in her foot. Deb is not only a talented runner, but full of enthusiasm to compete with a team; we're lucky to have her onboard - and her husband Jon also. Deb and Jon, have been a delight to meet and just recently came over from England to California. Deb was sidelined on Saturday, but cheered on Jon who ran for the club and came in 13th MMen with a 25:45 which certainly helped our team scoring. DEB must wait for about 6 weeks for that stress fracture to heal - but it will heal! It's, of course, so frustrating to be on the sidelines when she was racing so well. But she will be back!.
> more to come on Results from JOHNNY LAWSON CHALLENGE last Saturday; where were some of you?
Can you believe that new Master runner, JIM SORENSEN who won by two minutes! Turns out he has quite an illustrous history in athletics...
Some of the results:
SALLY RUBENS improved some 5 minutes from last year with her 38:33 in spite of feeling "flat" during the race;
40th.LIZ SHORTINO 30:35
45th. KAREN STEELE: 30:44
65th. VICKI DEMENNO 34:00
73rd ALYCE EISELE 34:51...she knows she can go faster, just needs experience with races and tempo workouts;
78 ANN CHARLTON 35:18..on the comeback trail;
79. KAREN MCCORMISH 35:19...a good first time experience at this XC event;
89. HAZEL WOOD 36:42
MASTERS MEN
1. JIM SORENSEN 22:36 only about 20" difference from the Open Men's winner; he won by 2 minutes! Sorensen teaches PE at Bancroft Middle School in San Leandro does a 1:52 800 meters and a 3:44 1500 meters: he has basic speed and just missed the Olympic Trials in the past. Look for him to take more wins this year.
13 JON RUSHMAN 25:45...just with our club and did an excellent job;
26 MALCOLM FEARON 26:50
53 STEIN ONSRUD 25:13
84. KENT KARLOMAGNO 31:15
102 BERNIE HOLLANDER 35:55
104. BILL DONNELLY 36:10
111. KEVIN PORTER 38:35
112. ELMO SHROPSHIRE 39:33...Kevin and Elmo, our two musicians are in the mix!
...I know I missed some of the group somewhere, but full results are also on www.pausatf.org. ¶ 9:05 AM
10/30/07. TUES. 6:30am TEMPO. CHINA CAMP.
10/30/07. TUES. 9am. HILL REPEATS. TENN. Valley.
Meet at Church parking lot...
I know there have been requests to do the Railroad Grade Run again on a Tuesday or Sunday, but with the number of races during October there hasn't been time. Let's look to next Tuesday? Let me know if that is a good day for both groups, or on a Sunday.
10/30/07. TUES. 9am . HILL REPEATS. ROSS COMMON.
Phoenix Lake parking lot.
Dam Road: 3 X 30" (B/B) easy repeats to warmup
2 X 20"(B/B) faster
1 X 1'..then continue easy jog to Shaver.
Shaver Grade: 3 X 1:30 (1'). Go to 5 Corners:
Do 4' tempo on flat pipeline fireroad; turn-around jog 1' recovery, then run tempo back to 5 corners.
Go down Shaver to base of Fish Gulch:
4 X 15" (B/B). easy run to Phoenix parking lot:
Tempo to tennis courts; easy run to Ross Common.
11/1/07. THUR. 7am & 9am. TRACK at COM
(11/3/07. MEN'S OLYMPIC MARATHON TRIALS. in NY on a multi-loop course in Central Park...see details for TV /Computer coverage on www.TheSchedule.com.
11/4/07. Sunday. REDWOOD HS 5K TCRS. 9AM
Our club run of the month: a flat fast 5K. So if you missed the Johnny Lawson Challenge, here's another one locally. Also a perfect 3.1M time trial practice for my groups - so come out and give it go; you will be done and out of there in short order. This run will also be a good practice for the XC 4M on 11/18 in GG Park (see below)
Held in front parkinglot by gym.
11/18/07. Sunday. PA CROSS COUNTRY CHAMPIONSHIPS.
Lindley Meadow, GG Park. (30th Ave/JFK Drive) north of Polo Fields. I'll be taking some people over in van if needed and can stay for women's and MMen's heats only; then back to work.
9AM: WOMEN 4M
9:45AM: MASTERS MEN 6M
11AM: OPEN MEN 6M
This gives you a chance again to experience XC at its finest right in nearby GG Park. Note: Alyce and the others who missed out on the last XC, here's another chance to get in another race relatively close by.
No pavement, just grass fields and dirt/sandy trails. I'd like to see a good turnout for this one with our women's teams: just showing up will help with Tamalpa Team scoring. Seeing many Tamalpans in the field is exciting. Only sorry Deb Rushman cannot run, so support the teams by coming out to run!
SPLITS:
> So sorry to see that our newest member to join Tamalpa and be there for the women's racing team, DEB RUSHMAN, has sustained a stress fracture in her foot. Deb is not only a talented runner, but full of enthusiasm to compete with a team; we're lucky to have her onboard - and her husband Jon also. Deb and Jon, have been a delight to meet and just recently came over from England to California. Deb was sidelined on Saturday, but cheered on Jon who ran for the club and came in 13th MMen with a 25:45 which certainly helped our team scoring. DEB must wait for about 6 weeks for that stress fracture to heal - but it will heal! It's, of course, so frustrating to be on the sidelines when she was racing so well. But she will be back!.
> more to come on Results from JOHNNY LAWSON CHALLENGE last Saturday; where were some of you?
Can you believe that new Master runner, JIM SORENSEN who won by two minutes! Turns out he has quite an illustrous history in athletics...
Some of the results:
SALLY RUBENS improved some 5 minutes from last year with her 38:33 in spite of feeling "flat" during the race;
40th.LIZ SHORTINO 30:35
45th. KAREN STEELE: 30:44
65th. VICKI DEMENNO 34:00
73rd ALYCE EISELE 34:51...she knows she can go faster, just needs experience with races and tempo workouts;
78 ANN CHARLTON 35:18..on the comeback trail;
79. KAREN MCCORMISH 35:19...a good first time experience at this XC event;
89. HAZEL WOOD 36:42
MASTERS MEN
1. JIM SORENSEN 22:36 only about 20" difference from the Open Men's winner; he won by 2 minutes! Sorensen teaches PE at Bancroft Middle School in San Leandro does a 1:52 800 meters and a 3:44 1500 meters: he has basic speed and just missed the Olympic Trials in the past. Look for him to take more wins this year.
13 JON RUSHMAN 25:45...just with our club and did an excellent job;
26 MALCOLM FEARON 26:50
53 STEIN ONSRUD 25:13
84. KENT KARLOMAGNO 31:15
102 BERNIE HOLLANDER 35:55
104. BILL DONNELLY 36:10
111. KEVIN PORTER 38:35
112. ELMO SHROPSHIRE 39:33...Kevin and Elmo, our two musicians are in the mix!
...I know I missed some of the group somewhere, but full results are also on www.pausatf.org. ¶ 9:05 AM
Monday, October 22, 2007
Week of 10/22/07:
Results, Workouts, upcoming events.
RESULTS:
NIKE WOMEN'S MARATHON 10/21/07...
Perfect day for the marathon and half marathon.Some 4512 runners in the full and 12000+ in the half marathon. It is a hilly course and no female broke 3 hours.
In spite of being plagued with an IT band issue that's being worked on by professionals, MICHELLE WILCOX, was able to get through the marathon with a 3:45:26. She had to hold back, periodically stop and stretch her IT band/knee area, then pick up and go again. The added boost for Michelle was having Kathleen Helmer meet her at mile 16 to cruise with her - great moral support.
I know there's a sub 3:30 in her, for sure - next time! Her time still placed her 102nd overall; 92nd woman. ...I'm having trouble getting into their site with their intro video in the way, so I'm not sure how Gayle S. did for the half..
Well, I do know now that JEANNIE SAWAYA has a new PB for the half: GAYLE SHIMOKAJE ran with her number! No wonder I missed it (about a 1:52:00)..By the way, I can't get into the nikemarathon.com site to give you results. ...ASHLEY MCCULLOUGH also ran the half in spite of a nagging meniscus and did a very respectable 1:41:02..now to fix that knee!
SUNNY BLENDE, did it again and won her division at the CITY TO SEA HALF MARATHON in SLO with a solid 1:50:51 - some 17 minutes ahead of the 2nd place division winner..Way to go Sunny....Tuesday, she also had an interview with Runner's World on nutrition and ultra distance running. Look forward to that in a future issue.
10/22/07. Tue. 6:30am. TEMPO. YMCA. 6.5, 8M, 10M.
10/22/07. Tue. 9am. TEMPO. Tenn Valley. Meet at Church parking lot. MV bike path - tempo.
10/22/07. Tue. 9am. HILL REPEATS. Ross Common.
Warmup to PHoenix Lake parking lot:
Dam road: 4 X 30"(B/B)
Mt. Baldy: 4 X 1' (B/B); 1 X 1:30(B/B)
Fish Gulch: 6 X 15"(B/B)...easy run back to parking lot, then tempo to tennis courts; recovery run back to Ross Common.
10/24/07. TH. 7am & 9am TRACK at COM...taper for Johnny Lawson Challenge XC race.
2 sets of: 600 (200)
200 (200)
2 sets of: 400 (on 2', 2 1/2, 3')
200 (200)
those not running the race because they are volunteering/working do another:
600 (200)
200 (200)
10/27/07. SAT. 9am/10am/11am. JOHNNY LAWSON TAMALPA CHALLENGE at Miwok Meadows, China Camp State Park. Sandy and I will be timing the races and I hope to see most all of you from the workout groups run this 4.2M run on the trails. Let's get as many of you running so that we have multiple women's teams adding to the Tamalpa title.
Signup for the race: www.tamalprunners.org
signup for your pausatf card: www.pausatf.org to get your pausatf card so your participation will count towards our Tamalpa team scoring (our club # is 100).
This is also a good run to practice a trail race (nicer than the pavement), put those hill repeats to use and the tempo drill on the flat part of the trail course. Great self test all the way around and by being there you support your training partners.
Should be a good day for it.
10/28/07 SUNDAY. Jason's Sunday Run:
Join us for a great Sunday long run this Sunday! Start with the crew and make the run as short or as long as you want.
We will be expertly and safely led by Mt. Tam trail runner guide extraordinaire Sean Seeley as we traverse the flats and hills and dales of the Mt. Tam watershed.
Starting in Ross Commons ... we will head up to the aptly named Rocky Ridge (which has rocks and is on a ridge).
We will then journey across to Rock Springs (which has rocks and springs).
This will spit us out at (and will be spitting ourselves) to Bon Tempe.
>From there, we will have several options .. and depending on the group mood and how our legs are feeling (and how good the stories are) ... we can run either the light or dark side (use the force) over to Pumpkin trail, then take Yolanda to Phoenix Lake or run up to Bald Hill (and eventually back down).
Lots of options!
Come and join the crew.
--Sunday.
--Ross Commons.
--6:45 am.
--Bring GU and energy drink of choice and good stories.
NEW AT ARCH RIVAL:
New apparel, gloves, trail shoes, Primo Chill lambwool-lined slip-ons, rain gear and more...come by and visit us! ¶ 3:26 PM
Results, Workouts, upcoming events.
RESULTS:
NIKE WOMEN'S MARATHON 10/21/07...
Perfect day for the marathon and half marathon.Some 4512 runners in the full and 12000+ in the half marathon. It is a hilly course and no female broke 3 hours.
In spite of being plagued with an IT band issue that's being worked on by professionals, MICHELLE WILCOX, was able to get through the marathon with a 3:45:26. She had to hold back, periodically stop and stretch her IT band/knee area, then pick up and go again. The added boost for Michelle was having Kathleen Helmer meet her at mile 16 to cruise with her - great moral support.
I know there's a sub 3:30 in her, for sure - next time! Her time still placed her 102nd overall; 92nd woman. ...I'm having trouble getting into their site with their intro video in the way, so I'm not sure how Gayle S. did for the half..
Well, I do know now that JEANNIE SAWAYA has a new PB for the half: GAYLE SHIMOKAJE ran with her number! No wonder I missed it (about a 1:52:00)..By the way, I can't get into the nikemarathon.com site to give you results. ...ASHLEY MCCULLOUGH also ran the half in spite of a nagging meniscus and did a very respectable 1:41:02..now to fix that knee!
SUNNY BLENDE, did it again and won her division at the CITY TO SEA HALF MARATHON in SLO with a solid 1:50:51 - some 17 minutes ahead of the 2nd place division winner..Way to go Sunny....Tuesday, she also had an interview with Runner's World on nutrition and ultra distance running. Look forward to that in a future issue.
10/22/07. Tue. 6:30am. TEMPO. YMCA. 6.5, 8M, 10M.
10/22/07. Tue. 9am. TEMPO. Tenn Valley. Meet at Church parking lot. MV bike path - tempo.
10/22/07. Tue. 9am. HILL REPEATS. Ross Common.
Warmup to PHoenix Lake parking lot:
Dam road: 4 X 30"(B/B)
Mt. Baldy: 4 X 1' (B/B); 1 X 1:30(B/B)
Fish Gulch: 6 X 15"(B/B)...easy run back to parking lot, then tempo to tennis courts; recovery run back to Ross Common.
10/24/07. TH. 7am & 9am TRACK at COM...taper for Johnny Lawson Challenge XC race.
2 sets of: 600 (200)
200 (200)
2 sets of: 400 (on 2', 2 1/2, 3')
200 (200)
those not running the race because they are volunteering/working do another:
600 (200)
200 (200)
10/27/07. SAT. 9am/10am/11am. JOHNNY LAWSON TAMALPA CHALLENGE at Miwok Meadows, China Camp State Park. Sandy and I will be timing the races and I hope to see most all of you from the workout groups run this 4.2M run on the trails. Let's get as many of you running so that we have multiple women's teams adding to the Tamalpa title.
Signup for the race: www.tamalprunners.org
signup for your pausatf card: www.pausatf.org to get your pausatf card so your participation will count towards our Tamalpa team scoring (our club # is 100).
This is also a good run to practice a trail race (nicer than the pavement), put those hill repeats to use and the tempo drill on the flat part of the trail course. Great self test all the way around and by being there you support your training partners.
Should be a good day for it.
10/28/07 SUNDAY. Jason's Sunday Run:
Join us for a great Sunday long run this Sunday! Start with the crew and make the run as short or as long as you want.
We will be expertly and safely led by Mt. Tam trail runner guide extraordinaire Sean Seeley as we traverse the flats and hills and dales of the Mt. Tam watershed.
Starting in Ross Commons ... we will head up to the aptly named Rocky Ridge (which has rocks and is on a ridge).
We will then journey across to Rock Springs (which has rocks and springs).
This will spit us out at (and will be spitting ourselves) to Bon Tempe.
>From there, we will have several options .. and depending on the group mood and how our legs are feeling (and how good the stories are) ... we can run either the light or dark side (use the force) over to Pumpkin trail, then take Yolanda to Phoenix Lake or run up to Bald Hill (and eventually back down).
Lots of options!
Come and join the crew.
--Sunday.
--Ross Commons.
--6:45 am.
--Bring GU and energy drink of choice and good stories.
NEW AT ARCH RIVAL:
New apparel, gloves, trail shoes, Primo Chill lambwool-lined slip-ons, rain gear and more...come by and visit us! ¶ 3:26 PM
Monday, October 15, 2007
Week of 10/15/07. Workouts, interesting results, upcoming Johnny Lawson Challenge 4.2M run on 10.27 at China Camp; new at Arch Rival
NEW workouts added today (11/19)
> TANYA FREDERICKS placed 3rd in MW at SAN JOSE ROCK 'n'ROLL HALF last weekend with a 1:26:52.
> MELODY SCHULZ won her 65-69 division with a 3:38:06 at MELBOURNE MARATHON-even bested the 60+ winning time.
>JESSICA PORTER, daughter of Kevin Porter, comleted her first half in southern California with a 2:02 chip time and had never run over 8 miles. Was not easy for her because she was out of town about 3-4 days per week with work. Congrats Jessica!
> CAROLYN HUTCHINS, got under 12 hours with a 11:58 at IRONMAN HAWAII..I understand flu hit a number of top competitors and resulted in DNF's along with some bike crashes. JERI HOWLAND of Marin was 10th in her age group with a 12:40 effort. MIKE DURRIE of Inverness was 2nd in 70+ (14:13:10) and RICHARD CLARK, the prolific age-group winner, now in 65-69 was 3rd with a 13:19:35. The winner of the 60+, Chris Clark, did an amazing 10:03:37!! All in all, a good showing from Marin ..
Want to know who had the biggest payday in the triathlon world? (not the Ironman winner).
Australian GREG BENNETT captured the win ($420,000) at the Toyota US Open in Dallas, Texas Sunday, as well as the accompanying bonus checks for winning each of the races in the Lifetime Fitness Triathlon Series, subsequently trumping the BG Des Moines World Cup as the now richest payday in triathlon history. A simple addition calculating the total amount of the three gigantic checks cradled tightly under Bennett's arm as he strode around the finishing chute equaled $420,000.
Bennett completed the richest winning streak in triathlon history, winning the final stop of the Lifetime Fitness Triathlon Series, the championship race in Dallas. The win topped an improbable run that included victories at the previous four races in the series including Minneapolis (July 15th), New York City (July 22nd), Chicago (August 26th) and Los Angeles (September 9th).
> Remember to check: www.THESCHEDULE.COM for some of the stories I posted on races: amazing paces and times e.g. TADESA, who won the WORLD CHAMPIONSHIPS RUNNING ROAD RACE (half marathon), leading 7 men under one hour! (5K: 13:55, 10K: 27:35, 15K (9.32M): 41:35 and 13.1: 58:59!;
LORNA KIPLAGAT set a new WR Half Marathon with a 1:06:25 ($80K) splits: 5K: 15:38, 10K: 31:10, 20K 62:57! Some 17 best women's times out of top 20 finishers! This is one tough, blistering field of runners!
To give you some perspective, DEENA KASTOR, our top USA member was 16th with an excellent 1:09:38 - she was pushed. It will help her marathon time for Women's Trials in April the day before the Boston Marathon next April.
10/16/07. Tue. TEMPO at 6:30am. CHINA CAMP.
(I will have to miss this one due to early morning meeting), but carry on!
10/16/07. Tue. HILL REPEATS. 9am. TENN VALLEY.
Meet at Tenn Valley parking lot (not the church). We'll warmup running west towards ocean; back to Marincello hill for some serious hill work. Have your rain jackets, cap ready 'cause neither rain, hail, snow will deter you, I'm sure.
10/16/07. Tue. HILL REPEATS. 9am ROSS COMMON.
Run to Phoenix parking lot and do 4 X 20" (B/B) to get those hill legs warmed up; 1 X 1:30 -then continue to top and easy run to Eldridge Grade;
> 2 X 45" (B/B), 2X1' (B/B), 1 X 1:30 (B/B).
> Fish Gulch: 6 X 10" quick (B/B), then steady run to > Mt. Baldy: 1 X 3' (B/B), easy run to parking lot:
> Tempo from parking lot to stone pillars at entrance.
> Steady run to Ross Common.
These workouts should be a good help for your race at the Johnny Lawson Challenge on 10/27.
10/18/07. TH. 7am & 9am TRACK at COM
To get ready for Johnny Lawson challenge race: 8X400 to practice getting out fast so you have good position on the trail; and finish with 1Xmile to simulate the last mile push to the end.
10/20/07. (Jason's group workout)
Saturday: 6:45 am @ Piper Park in Larkspur.
6 x 600m - 200m (A fun gear workout).
10/21/07. (Jason's group workout)
Sunday: 6:45 am @ Miwok Park in Novato.
Mt. Burdell to Oolampali State Park.
~16 to 20 mile run, depending on what we do; out/back (up/down; then up/down).
10/21/07. Sun. good luck to those running NIKE HALF or Full Marathon. I will be timing the ST. MARK'S run for the kids held every year at this time.
UPCOMING:
> Check Tamalparunners.org for info on the JOHNNY LAWSON CHALLENGE XC race held in China Camp on Sat. 10/27: 9am-Women, 10am-Masters Men, 11am-Open men. Lets get as many club members scoring for this race right in our neighborhood. To make it count: signup for pausatf card-it's good for a year. We'll be doing other events with our group.
> May need a swimmer for the TREASURE ISLAND TRIATHLON on 11/12 for Cynthia's team. Let me know if your interested; we'llhave several teams and individual participants from our group in the mix that day.Should be a blast for the last tri of the season. Check www.TriCalifornia.com for details on the events that weekend. We'll have Kevin, Gayle, Leigh, myself, Rosie and others participating.
> MINI-CIRCUIT for balancing out your running:
Warmup: 1000 meter row or 20 burpees.
> Dumbbell deadlift and press 10
> Pushups on DB's with wide leg stance 10
> Back extensions 10
> "Wipers" 10 (described for previous workout: hold BB bench press position, BB off the rack -balanced (men 135#/women 50-75#);at same time with straight legs bring feet to touch R. side plates, back down, then up to L. side plates=1 rep.Do 10 (20 times).Goald is to get to 50 for a breakfast and dinner for 100.
> Pullups 10 (do with assist of Gravitron)
> DB Hammer curls (thumb-up curls) in run motion
> Finish 1st round with 1000 meter row.
> ¶ 7:46 AM
NEW workouts added today (11/19)
> TANYA FREDERICKS placed 3rd in MW at SAN JOSE ROCK 'n'ROLL HALF last weekend with a 1:26:52.
> MELODY SCHULZ won her 65-69 division with a 3:38:06 at MELBOURNE MARATHON-even bested the 60+ winning time.
>JESSICA PORTER, daughter of Kevin Porter, comleted her first half in southern California with a 2:02 chip time and had never run over 8 miles. Was not easy for her because she was out of town about 3-4 days per week with work. Congrats Jessica!
> CAROLYN HUTCHINS, got under 12 hours with a 11:58 at IRONMAN HAWAII..I understand flu hit a number of top competitors and resulted in DNF's along with some bike crashes. JERI HOWLAND of Marin was 10th in her age group with a 12:40 effort. MIKE DURRIE of Inverness was 2nd in 70+ (14:13:10) and RICHARD CLARK, the prolific age-group winner, now in 65-69 was 3rd with a 13:19:35. The winner of the 60+, Chris Clark, did an amazing 10:03:37!! All in all, a good showing from Marin ..
Want to know who had the biggest payday in the triathlon world? (not the Ironman winner).
Australian GREG BENNETT captured the win ($420,000) at the Toyota US Open in Dallas, Texas Sunday, as well as the accompanying bonus checks for winning each of the races in the Lifetime Fitness Triathlon Series, subsequently trumping the BG Des Moines World Cup as the now richest payday in triathlon history. A simple addition calculating the total amount of the three gigantic checks cradled tightly under Bennett's arm as he strode around the finishing chute equaled $420,000.
Bennett completed the richest winning streak in triathlon history, winning the final stop of the Lifetime Fitness Triathlon Series, the championship race in Dallas. The win topped an improbable run that included victories at the previous four races in the series including Minneapolis (July 15th), New York City (July 22nd), Chicago (August 26th) and Los Angeles (September 9th).
> Remember to check: www.THESCHEDULE.COM for some of the stories I posted on races: amazing paces and times e.g. TADESA, who won the WORLD CHAMPIONSHIPS RUNNING ROAD RACE (half marathon), leading 7 men under one hour! (5K: 13:55, 10K: 27:35, 15K (9.32M): 41:35 and 13.1: 58:59!;
LORNA KIPLAGAT set a new WR Half Marathon with a 1:06:25 ($80K) splits: 5K: 15:38, 10K: 31:10, 20K 62:57! Some 17 best women's times out of top 20 finishers! This is one tough, blistering field of runners!
To give you some perspective, DEENA KASTOR, our top USA member was 16th with an excellent 1:09:38 - she was pushed. It will help her marathon time for Women's Trials in April the day before the Boston Marathon next April.
10/16/07. Tue. TEMPO at 6:30am. CHINA CAMP.
(I will have to miss this one due to early morning meeting), but carry on!
10/16/07. Tue. HILL REPEATS. 9am. TENN VALLEY.
Meet at Tenn Valley parking lot (not the church). We'll warmup running west towards ocean; back to Marincello hill for some serious hill work. Have your rain jackets, cap ready 'cause neither rain, hail, snow will deter you, I'm sure.
10/16/07. Tue. HILL REPEATS. 9am ROSS COMMON.
Run to Phoenix parking lot and do 4 X 20" (B/B) to get those hill legs warmed up; 1 X 1:30 -then continue to top and easy run to Eldridge Grade;
> 2 X 45" (B/B), 2X1' (B/B), 1 X 1:30 (B/B).
> Fish Gulch: 6 X 10" quick (B/B), then steady run to > Mt. Baldy: 1 X 3' (B/B), easy run to parking lot:
> Tempo from parking lot to stone pillars at entrance.
> Steady run to Ross Common.
These workouts should be a good help for your race at the Johnny Lawson Challenge on 10/27.
10/18/07. TH. 7am & 9am TRACK at COM
To get ready for Johnny Lawson challenge race: 8X400 to practice getting out fast so you have good position on the trail; and finish with 1Xmile to simulate the last mile push to the end.
10/20/07. (Jason's group workout)
Saturday: 6:45 am @ Piper Park in Larkspur.
6 x 600m - 200m (A fun gear workout).
10/21/07. (Jason's group workout)
Sunday: 6:45 am @ Miwok Park in Novato.
Mt. Burdell to Oolampali State Park.
~16 to 20 mile run, depending on what we do; out/back (up/down; then up/down).
10/21/07. Sun. good luck to those running NIKE HALF or Full Marathon. I will be timing the ST. MARK'S run for the kids held every year at this time.
UPCOMING:
> Check Tamalparunners.org for info on the JOHNNY LAWSON CHALLENGE XC race held in China Camp on Sat. 10/27: 9am-Women, 10am-Masters Men, 11am-Open men. Lets get as many club members scoring for this race right in our neighborhood. To make it count: signup for pausatf card-it's good for a year. We'll be doing other events with our group.
> May need a swimmer for the TREASURE ISLAND TRIATHLON on 11/12 for Cynthia's team. Let me know if your interested; we'llhave several teams and individual participants from our group in the mix that day.Should be a blast for the last tri of the season. Check www.TriCalifornia.com for details on the events that weekend. We'll have Kevin, Gayle, Leigh, myself, Rosie and others participating.
> MINI-CIRCUIT for balancing out your running:
Warmup: 1000 meter row or 20 burpees.
> Dumbbell deadlift and press 10
> Pushups on DB's with wide leg stance 10
> Back extensions 10
> "Wipers" 10 (described for previous workout: hold BB bench press position, BB off the rack -balanced (men 135#/women 50-75#);at same time with straight legs bring feet to touch R. side plates, back down, then up to L. side plates=1 rep.Do 10 (20 times).Goald is to get to 50 for a breakfast and dinner for 100.
> Pullups 10 (do with assist of Gravitron)
> DB Hammer curls (thumb-up curls) in run motion
> Finish 1st round with 1000 meter row.
> ¶ 7:46 AM
Monday, October 01, 2007
Week of 10/1/07: Results, world records, workouts, race to point to this month for our groups; video from UTube you must see if you're a parent (do search on "Mom's William Tell Overture": everything a Mom says to a kid for a day compressed into 2:55 to the tune of WTOverture-unbelievable);
(sorry, on the delay: my computer won't hook up to internet, so I'm on Sandy's)
10/2/07 Tue. TEMPO. 6:30am. CHINA CAMP
This is Tim's taper week for Portland Marathon, so we'll get in a steady, but shorter tempo run today; others will do either the 8M or 10M courses.
10/2/07 Tue. HILL REPEATS. 9am gp at Ross Common.
Warmup to Phoenix Lake parking lot. 4 X 30"(B/B); then up to Baldy:
2 X 1' (B/B); 2 X 45" (B/B), then on to Fish Gulch:
6 X 10" (B/B); switch to Eldridge:
2 x 1:30 (1'), recovery run back to Baldy and do 1 X 3' (B/B), then back to parking lot.
Tempo to tennis courts; recovery to Ross Common.
10/02/07. Tue. HILL REPEATS. 9am gp. at TENN VALLEY.
Church parking lot. We'll do a variety of intervals , but with more emphasis on long ones.
10/04/07. TH. TRACK at COM at 7am and 9am.
4 X 100 (100)
2 X 150 (100)
6 X 800 (A-on 4'; B-on 5:30; c-on 6')
6 sets of cone-to-cone runs.
10/07/07. SUNDAY. 12-14M long run from Ross Common at 7am; some will be adding on to get 20M.
10/7/07. SUNDAY. 20M with Jason's group>
6:30 am @ Best Buy Parking Lot.
Our *favorite* long run.
The Golden Gate Bridge 20 Miler (out and back, so make as far as you want).
Early morning fog along the Sausalito waterfront, progressive climb up to the GG Bridge, the best 1.8 mile span across the bridge, down to Crissy Field, along through the
Marina, turn around by Aquatic Park and return back the same way. Awesome views. Makes you appreciate where we live!
10/7/07. SUNDAY. 10am-4pm. CAR WASH for San Rafael High School XC team uniforms, fees, meets, travel, etc. Swing by the San Rafael HS parking lot and get your car washed!
RESULTS & OTHER
> TAMALPA TEAM women's Masters placed 3rd place for $50 at BANANAMAN CHASE 5K:
Tamara Gonzalez 19:38
Michelle Wilcox 20:26
Melody Schultz 21:37...(Note, that Melody won the Age-Graded top performance the week before at Heritage 10K in Paso Robles and earned $2500! Way to go Melody. Age-graded indicates the true top master performance of the day when comparing all those over 40)
> MELISSA LEWIS knocked 11 minutes off her PR for a 2:33 and 4th in her age group at the SANTA CRUZ SENTINEL TRIATHLON. Nothing like having a satisfying effort and a personal PR at an event.
> SHARI TRACY placed 2nd woman overall, 1st master in 2:15, and a new CR for her age group at the BETHEL ISLAND TRIATHLON which was held in the Delta area last weekend.
> Tamalpa Runners will be putting on the JOHNNY LAWSON TAMALPA CHALLENGE XC race towards the end of the month ( I think the 27th) out at Miwok Meadows in China Camp area. I'm going to encourage our group to point towards this event which will all trail terrain and only about 3-4M long. There will be the Women's heat, Masters Men, and then Open Men all counting for team points. So let's get as many teams together as possible. You can signup on the Tamalparunners.org website. We should have at least 3 women's masters teams.
Now we will have even more reason to do our hill repeats as we focus on this race. I think you will enjoy the camaraderie of this race - and it's very local!
> HAILLE GEBRSELASSIE set a new WR Marathon at BERLIN MARATHON last weekend with a 2:04:26 (about 4:45/mile)under close to perfect conditions: little wind, 16 degrees Celsius, 5 pacers (up to 30K), a great course and enthusiastic spectators. Unbelievable! He broke Paul Tergat's WR set in 2003 by 29 seconds passing halfway in 62:29!
NEW MARATHON ON THE BLOCK: ..GEB will also be competing in the world's richest marathon: the STANDARD CHARTER DUBAI MARATHON set for 1-18-08 with $250,000 tax-free for first place and one million dollars bonus for a WR performance (that would be better than the $70K he received at Berlin. This event will certainly attract a talented field. I see them being part of the Maraton Series that includes Boston, London, Berlin, Chicago and New York now.
9/30/07. GREAT NORTH RUN in England featured a return by PAULA RADCLIFFE to racing after having a baby. Only, she found out that her return debut was upstaged by American KARA GOUCHER who had just won a bronze in the 10K at Osaka's World Championships during the summer. Kara was running her first half marathon and did it in style beating Radcliffe, set a new American record with her 66:57 (passed 6M in 30:58 and 10M in 50:59) . She illustrated again how by focusing on strong performances with the shorter distances that you'll be cruising the longer races at a much faster clip. ¶ 6:21 PM
(sorry, on the delay: my computer won't hook up to internet, so I'm on Sandy's)
10/2/07 Tue. TEMPO. 6:30am. CHINA CAMP
This is Tim's taper week for Portland Marathon, so we'll get in a steady, but shorter tempo run today; others will do either the 8M or 10M courses.
10/2/07 Tue. HILL REPEATS. 9am gp at Ross Common.
Warmup to Phoenix Lake parking lot. 4 X 30"(B/B); then up to Baldy:
2 X 1' (B/B); 2 X 45" (B/B), then on to Fish Gulch:
6 X 10" (B/B); switch to Eldridge:
2 x 1:30 (1'), recovery run back to Baldy and do 1 X 3' (B/B), then back to parking lot.
Tempo to tennis courts; recovery to Ross Common.
10/02/07. Tue. HILL REPEATS. 9am gp. at TENN VALLEY.
Church parking lot. We'll do a variety of intervals , but with more emphasis on long ones.
10/04/07. TH. TRACK at COM at 7am and 9am.
4 X 100 (100)
2 X 150 (100)
6 X 800 (A-on 4'; B-on 5:30; c-on 6')
6 sets of cone-to-cone runs.
10/07/07. SUNDAY. 12-14M long run from Ross Common at 7am; some will be adding on to get 20M.
10/7/07. SUNDAY. 20M with Jason's group>
6:30 am @ Best Buy Parking Lot.
Our *favorite* long run.
The Golden Gate Bridge 20 Miler (out and back, so make as far as you want).
Early morning fog along the Sausalito waterfront, progressive climb up to the GG Bridge, the best 1.8 mile span across the bridge, down to Crissy Field, along through the
Marina, turn around by Aquatic Park and return back the same way. Awesome views. Makes you appreciate where we live!
10/7/07. SUNDAY. 10am-4pm. CAR WASH for San Rafael High School XC team uniforms, fees, meets, travel, etc. Swing by the San Rafael HS parking lot and get your car washed!
RESULTS & OTHER
> TAMALPA TEAM women's Masters placed 3rd place for $50 at BANANAMAN CHASE 5K:
Tamara Gonzalez 19:38
Michelle Wilcox 20:26
Melody Schultz 21:37...(Note, that Melody won the Age-Graded top performance the week before at Heritage 10K in Paso Robles and earned $2500! Way to go Melody. Age-graded indicates the true top master performance of the day when comparing all those over 40)
> MELISSA LEWIS knocked 11 minutes off her PR for a 2:33 and 4th in her age group at the SANTA CRUZ SENTINEL TRIATHLON. Nothing like having a satisfying effort and a personal PR at an event.
> SHARI TRACY placed 2nd woman overall, 1st master in 2:15, and a new CR for her age group at the BETHEL ISLAND TRIATHLON which was held in the Delta area last weekend.
> Tamalpa Runners will be putting on the JOHNNY LAWSON TAMALPA CHALLENGE XC race towards the end of the month ( I think the 27th) out at Miwok Meadows in China Camp area. I'm going to encourage our group to point towards this event which will all trail terrain and only about 3-4M long. There will be the Women's heat, Masters Men, and then Open Men all counting for team points. So let's get as many teams together as possible. You can signup on the Tamalparunners.org website. We should have at least 3 women's masters teams.
Now we will have even more reason to do our hill repeats as we focus on this race. I think you will enjoy the camaraderie of this race - and it's very local!
> HAILLE GEBRSELASSIE set a new WR Marathon at BERLIN MARATHON last weekend with a 2:04:26 (about 4:45/mile)under close to perfect conditions: little wind, 16 degrees Celsius, 5 pacers (up to 30K), a great course and enthusiastic spectators. Unbelievable! He broke Paul Tergat's WR set in 2003 by 29 seconds passing halfway in 62:29!
NEW MARATHON ON THE BLOCK: ..GEB will also be competing in the world's richest marathon: the STANDARD CHARTER DUBAI MARATHON set for 1-18-08 with $250,000 tax-free for first place and one million dollars bonus for a WR performance (that would be better than the $70K he received at Berlin. This event will certainly attract a talented field. I see them being part of the Maraton Series that includes Boston, London, Berlin, Chicago and New York now.
9/30/07. GREAT NORTH RUN in England featured a return by PAULA RADCLIFFE to racing after having a baby. Only, she found out that her return debut was upstaged by American KARA GOUCHER who had just won a bronze in the 10K at Osaka's World Championships during the summer. Kara was running her first half marathon and did it in style beating Radcliffe, set a new American record with her 66:57 (passed 6M in 30:58 and 10M in 50:59) . She illustrated again how by focusing on strong performances with the shorter distances that you'll be cruising the longer races at a much faster clip. ¶ 6:21 PM
