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
