Sunday, November 11, 2007
Week of 11/12/07. Results, workouts-including Jason Jacobson's weekend runs;
PA/USATF XC Champs coming up on 11/18: we'll get a whole group to go so we can score a good number of people onto teams, carpool (see below);
Steps to Deadlift..(see below)
TURKEY TROT at IVC on 11/22-Thanksgiving morning: races for entire family (see below).
RESULTS:
> 11/10/07: Treasure Island TRI was modified to a bike-run event due to the oil spill last week. The day was very cold with foggy wind, so I imagine not many triathletes missed the swim portion. We just made the best of it and did manage to avoid the rain as it started to sprinkle after we had finished.
My son, ANDRE and Kevin's daughter, JESSICA PORTER, teamed up on a RELAY team and would have placed higher than 7th place if Andre hadn't biked an extra loop! (It's very easy to lose count on this multi-loop course (6 loops for the 40K distance), so it happens.)
ROSIE CASTANEDA placed 39th overall with a 1:58:29, to give her the age-group win and 3rd woman overall!
KEVIN, did injure his hamstring and was unable to finish: nobody ask him to go biking or running for the next two weeks so he can rehab and rest. TOM GUERIN got a flat, so that blew his race out, but after much hassle he did finish anyway.
11/13/07. 9am. HILL REPEATS. Ross Common.
(Kevin is injured with hamstring pull and cannot run, so it will be a simpler workout format).
Warmup run to Phoenix parking lot.
> Dam road: 5 X 30" (B/B);
> Mt. Baldy: 4 X 1:30(B/B); easy run to Log Cabin;
then Tempo back to Mt. Baldy: 1 X 2'(B/B) easy run to parking lot;
> Tempo from parking lot to tennis courts;
> Easy run to Ross Common.
11/13/07. TUES. TEMPO 6:30am group. CHINA CAMP
Note, that we have new dirt course for the YMCA tempo site. I just measured it out to be a 10 miler. We all agreed that having the dirt course on the levees is more appealing: less traffic, less pavement, quieter out on the wetlands.
11/13/07. TUE. 9am. HILL REPEATS. Tenn. Valley. Meet at Tenn Valley parking lot (not church lot).
11/15/07. THURSDAY. 7am & 9am. TRACK at COM.
11/17/07. SATURDAY. Jason's workouts Sat (and Sunday):
6:00 am @ China Camp Kees' Launching Point by Buck's Landing.
We will run the classic Kees 10 mile loop.
2 miles easy group warm up; 5 x 1 mile tempo / 1/2 mile group recovery; 1 mile easy group cool down.
(yeah, early, NCS XC this weekend, family stuff for others, www.wake123.com it, show up, get it in, be done by 7:20 am, get a nap later, enjoy the awesome early morning,
and run with the crew).
Kees' note: Tempo is a crucial half /full marathon builder, so if you can get it in, do so.
11/18/07. SUNDAY. Jason's Workout RAILROAD GRADE RUN.
6:30 am @ Mill Valley Market.
8M up and 8M down:16.5 mile total run up and down Mt. Tam.
It has been awhile since we sought spiritual enlightenment at the top and time to make the journey
11/18/07. 22nd Annual PA Cross Country Championships, 18-Nov-2007 (Sunday)- PA/USATF Cross Country Grand Prix Series. LAST RACE of the season! So come out in force so we can score as many teams as possible.
Women's Race-9:00am / 4 miles; Master Men's Race-9:45am/6 miles; and Open Men's Race-11:00am / 6 miles. Contact: Tim Wason: tim@sfrunning.com. Golden Gate Park, SF.
(We can car pool from Arch Rival, Bon Air; we leave at 7:45am BUT I cannot take van because Sandy will be taking for hauling stuff for Thanksgiving break, but I'll have a car).
I'll head back after Women's Race to be back at work by 11am. Pre-reg if you can before TH to save you time; also get your PA/USATF card so your run counts towards Tamalpa team scoring (the card is good for 2008 as well.)
Start/Finish in GG Park's Lindley Meadow at 30th Avenue and JFK Drive, north of Polo Fields. Take Fulton Avenue, which runs along the north edge of the park, to 30th Ave. (stoplight). Turn south into the park. Road dead ends at JFK 100 yds from S/F. Park on either side of JFK Dr. SF Running & Walking. Tim Wason, tim@sfrunning.com 415.348.6254
Rest or short run on Sat. 11/17 so you're ready for a fast 4 miles on Sunday. Can add a good 2M cool down run together after the race and before going home.
Note that week of Thanksgiving I will not be at Tuesday workouts and Thursday there will be no track.(But we may do a workout on Wed morning starting out at Bolinas area.
But check the Turkey Trot that morning hosted by the club:
7th Annual Tamalpa Turkey Trot, Thanksgiving Morning, Thursday, November 22, 2007-7th Annual TAMALPPA TURKEY TROT!
A Thanksgiving Day Tradition!
Cross Country style races for the entire Family!
* Thanksgiving Morning *
* Thursday, November 22, 2007 *
* Indian Valley College, Novato, CA *
--7:30 am: Registration
--8:30 am: 1.0 Mile run for K-5th Grade
--9:15 am: 2.8 Miles Race (any age)
Race day registration ONLY. Cost is $10.00. (Max cost of $25 per family)
Special awards to all participants and division winners.
For more information, contact Jason Jacobson (415-246-1390 or jjaco@qar.com)
Note: Slightly revised course due to IVC grass fields being closed.
** Gobble Wobble **
> Learn to DEADLIFT for quick total body strength:
My project is to give you some key strength/balance-the -body exercises for your running and triathlon training. Do twice per week-should be plenty.( I gave sets of 6 exercises you can put on cards in past postings)
DL hits back/hams/quads/traps in one go. It's one of the few that hit so many muscle groups and builds strength. Described in Men's Health and I think they provide a good progression so you acclimate to this movement.
Learn it ins stages:
Start with
"Potato-Sack Squat" to get you going on getting the flexibility of the lift before doing the BB Deadlift.
Hold dumbbell (DB) about 20 or 30#, with both hands under top of the weight and your arms hanging straight down in front of your body. Keep chin and chest up, shoulders back. Lower your body until weight touches floor, pause , then come back up smoothly.
2) Next stage after you get the hang of that:
Put two 10-lb plates under your toes, so balls of feet are on the plates and heels on the floor. Do the DL and it stretches hams and calves and keeps your body up straighter. Avoids tendency to let your weight go over toes: keep driving through the heels.
more to come...
3) more hams flexibility: on elevated surface.
Stand with each foot on box about 6" high (can be 45# plates, aerobic step)and do potato-sack DL. Touch DB to floor-makes it a bit deepr stretch.
Main leg builder: I suggest Hill Repeats over doing squats for runners and triathletes. Far more productive and running specific. The DL helps to compliment this development. ¶ 9:22 PM
PA/USATF XC Champs coming up on 11/18: we'll get a whole group to go so we can score a good number of people onto teams, carpool (see below);
Steps to Deadlift..(see below)
TURKEY TROT at IVC on 11/22-Thanksgiving morning: races for entire family (see below).
RESULTS:
> 11/10/07: Treasure Island TRI was modified to a bike-run event due to the oil spill last week. The day was very cold with foggy wind, so I imagine not many triathletes missed the swim portion. We just made the best of it and did manage to avoid the rain as it started to sprinkle after we had finished.
My son, ANDRE and Kevin's daughter, JESSICA PORTER, teamed up on a RELAY team and would have placed higher than 7th place if Andre hadn't biked an extra loop! (It's very easy to lose count on this multi-loop course (6 loops for the 40K distance), so it happens.)
ROSIE CASTANEDA placed 39th overall with a 1:58:29, to give her the age-group win and 3rd woman overall!
KEVIN, did injure his hamstring and was unable to finish: nobody ask him to go biking or running for the next two weeks so he can rehab and rest. TOM GUERIN got a flat, so that blew his race out, but after much hassle he did finish anyway.
11/13/07. 9am. HILL REPEATS. Ross Common.
(Kevin is injured with hamstring pull and cannot run, so it will be a simpler workout format).
Warmup run to Phoenix parking lot.
> Dam road: 5 X 30" (B/B);
> Mt. Baldy: 4 X 1:30(B/B); easy run to Log Cabin;
then Tempo back to Mt. Baldy: 1 X 2'(B/B) easy run to parking lot;
> Tempo from parking lot to tennis courts;
> Easy run to Ross Common.
11/13/07. TUES. TEMPO 6:30am group. CHINA CAMP
Note, that we have new dirt course for the YMCA tempo site. I just measured it out to be a 10 miler. We all agreed that having the dirt course on the levees is more appealing: less traffic, less pavement, quieter out on the wetlands.
11/13/07. TUE. 9am. HILL REPEATS. Tenn. Valley. Meet at Tenn Valley parking lot (not church lot).
11/15/07. THURSDAY. 7am & 9am. TRACK at COM.
11/17/07. SATURDAY. Jason's workouts Sat (and Sunday):
6:00 am @ China Camp Kees' Launching Point by Buck's Landing.
We will run the classic Kees 10 mile loop.
2 miles easy group warm up; 5 x 1 mile tempo / 1/2 mile group recovery; 1 mile easy group cool down.
(yeah, early, NCS XC this weekend, family stuff for others, www.wake123.com it, show up, get it in, be done by 7:20 am, get a nap later, enjoy the awesome early morning,
and run with the crew).
Kees' note: Tempo is a crucial half /full marathon builder, so if you can get it in, do so.
11/18/07. SUNDAY. Jason's Workout RAILROAD GRADE RUN.
6:30 am @ Mill Valley Market.
8M up and 8M down:16.5 mile total run up and down Mt. Tam.
It has been awhile since we sought spiritual enlightenment at the top and time to make the journey
11/18/07. 22nd Annual PA Cross Country Championships, 18-Nov-2007 (Sunday)- PA/USATF Cross Country Grand Prix Series. LAST RACE of the season! So come out in force so we can score as many teams as possible.
Women's Race-9:00am / 4 miles; Master Men's Race-9:45am/6 miles; and Open Men's Race-11:00am / 6 miles. Contact: Tim Wason: tim@sfrunning.com. Golden Gate Park, SF.
(We can car pool from Arch Rival, Bon Air; we leave at 7:45am BUT I cannot take van because Sandy will be taking for hauling stuff for Thanksgiving break, but I'll have a car).
I'll head back after Women's Race to be back at work by 11am. Pre-reg if you can before TH to save you time; also get your PA/USATF card so your run counts towards Tamalpa team scoring (the card is good for 2008 as well.)
Start/Finish in GG Park's Lindley Meadow at 30th Avenue and JFK Drive, north of Polo Fields. Take Fulton Avenue, which runs along the north edge of the park, to 30th Ave. (stoplight). Turn south into the park. Road dead ends at JFK 100 yds from S/F. Park on either side of JFK Dr. SF Running & Walking. Tim Wason, tim@sfrunning.com 415.348.6254
Rest or short run on Sat. 11/17 so you're ready for a fast 4 miles on Sunday. Can add a good 2M cool down run together after the race and before going home.
Note that week of Thanksgiving I will not be at Tuesday workouts and Thursday there will be no track.(But we may do a workout on Wed morning starting out at Bolinas area.
But check the Turkey Trot that morning hosted by the club:
7th Annual Tamalpa Turkey Trot, Thanksgiving Morning, Thursday, November 22, 2007-7th Annual TAMALPPA TURKEY TROT!
A Thanksgiving Day Tradition!
Cross Country style races for the entire Family!
* Thanksgiving Morning *
* Thursday, November 22, 2007 *
* Indian Valley College, Novato, CA *
--7:30 am: Registration
--8:30 am: 1.0 Mile run for K-5th Grade
--9:15 am: 2.8 Miles Race (any age)
Race day registration ONLY. Cost is $10.00. (Max cost of $25 per family)
Special awards to all participants and division winners.
For more information, contact Jason Jacobson (415-246-1390 or jjaco@qar.com)
Note: Slightly revised course due to IVC grass fields being closed.
** Gobble Wobble **
> Learn to DEADLIFT for quick total body strength:
My project is to give you some key strength/balance-the -body exercises for your running and triathlon training. Do twice per week-should be plenty.( I gave sets of 6 exercises you can put on cards in past postings)
DL hits back/hams/quads/traps in one go. It's one of the few that hit so many muscle groups and builds strength. Described in Men's Health and I think they provide a good progression so you acclimate to this movement.
Learn it ins stages:
Start with
"Potato-Sack Squat" to get you going on getting the flexibility of the lift before doing the BB Deadlift.
Hold dumbbell (DB) about 20 or 30#, with both hands under top of the weight and your arms hanging straight down in front of your body. Keep chin and chest up, shoulders back. Lower your body until weight touches floor, pause , then come back up smoothly.
2) Next stage after you get the hang of that:
Put two 10-lb plates under your toes, so balls of feet are on the plates and heels on the floor. Do the DL and it stretches hams and calves and keeps your body up straighter. Avoids tendency to let your weight go over toes: keep driving through the heels.
more to come...
3) more hams flexibility: on elevated surface.
Stand with each foot on box about 6" high (can be 45# plates, aerobic step)and do potato-sack DL. Touch DB to floor-makes it a bit deepr stretch.
Main leg builder: I suggest Hill Repeats over doing squats for runners and triathletes. Far more productive and running specific. The DL helps to compliment this development. ¶ 9:22 PM
