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
