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
