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
