Monday, November 05, 2007
Week of 11/5/07: Workouts, results, tips, sample workout for balancing your training (I'd say keep them on 3X5 cards);
> Looks like the Treasure Island Tri may in question after that oil spill.
Tues. 11/6/07. 6:30am TEMPO at YMCA.
May do first 5M of original course to St. Vincents and then in reverse.
Tues. 11/6/07. 9am. TEMPO/HILL REPEATS. Ross Common.
Warmup to Phoenix Lake to base of dam road. To give Kevin recovery on his hamstring, I'm modifying his workout to help the rest of the group.
4 X30" (B/B). Then from top of dam do TEMPO to Log Cabin and back until you meet Kevin who will be jogging easy towards you.
> Run together to base of Shaver Grade:
do 3' upgrade @ 5K effort pace; come back down until you meet Kevin; turn-around and do 1' repeat. Then
all return to base of Fish Gulch:
Do 4 X 15" (B/B);
Recovery to Log Cabin; then do pickup to top of Dam.
Easy jog down the hill to parking lot.
> Tempo to tennis courts, then recovery back to Ross.
> Tues. 11/6/07. 9am. TEMPO. Tenn. Valley group. Meet at church parking lot.
> Thursday, 11/8/07. TRACK at 7am & 9am.
> Sunday, 11/11/07. Jason Jacobson's workout: 6:30AM
Join us ... for a Sean Sealey Special, Scintillating, San Rafael-ish, Sunday Long Run (them some Ss).
Our lead scout will take us on a hilly Chilly China Camp (some Cs too) long run.
--China Camp Main Entrance
Weekend of 11/10-11 most of you will do mileage in preparation for the XC race on 11/18 in GG Park. Some of of the group will be doing Treasure Island Triathlon. Should be fun ( if not too wet).
RESULTS.
Not sure all who ran the USA Half marathon..
JENNIFER DECKER did an unexpected quick time of 1:53:47 when she was expecting to only break two hours! Way to go, Jennifer.
Other note on that event is from the feedback I received from some of the group who ran it is on the lack of portelets on race morning. Here the organizers know they have over 4000 runners (they market it well) yet, now for the 5th year they still have such a lack of facilities. Only about 20 portolets: way too few! They should be figuring 1 portelet/50 entrants.
It's not fair to the participants, nor those who give the permits, the workers who have to clean up the mess. This is irresponsible behavior on the part of the race director and lead to revoking their permit for the next year. This also leads to possible cancelling of this race and others who don't do a proper job of organizing the race.
WEIGHT TRAINING CORE:
- Pullups (free or with Gravitron)
-"Bicycles" for abs (found to be about the best core builder by electroymyography testing)
-Deadlift
- Bench Press with BB or DB
- Bulgarian Squats (that's balancing on one leg while trailing foot is on bench; one-legged squats
- DB Hammer Curls...more to come, must dash now. ¶ 8:28 PM
> Looks like the Treasure Island Tri may in question after that oil spill.
Tues. 11/6/07. 6:30am TEMPO at YMCA.
May do first 5M of original course to St. Vincents and then in reverse.
Tues. 11/6/07. 9am. TEMPO/HILL REPEATS. Ross Common.
Warmup to Phoenix Lake to base of dam road. To give Kevin recovery on his hamstring, I'm modifying his workout to help the rest of the group.
4 X30" (B/B). Then from top of dam do TEMPO to Log Cabin and back until you meet Kevin who will be jogging easy towards you.
> Run together to base of Shaver Grade:
do 3' upgrade @ 5K effort pace; come back down until you meet Kevin; turn-around and do 1' repeat. Then
all return to base of Fish Gulch:
Do 4 X 15" (B/B);
Recovery to Log Cabin; then do pickup to top of Dam.
Easy jog down the hill to parking lot.
> Tempo to tennis courts, then recovery back to Ross.
> Tues. 11/6/07. 9am. TEMPO. Tenn. Valley group. Meet at church parking lot.
> Thursday, 11/8/07. TRACK at 7am & 9am.
> Sunday, 11/11/07. Jason Jacobson's workout: 6:30AM
Join us ... for a Sean Sealey Special, Scintillating, San Rafael-ish, Sunday Long Run (them some Ss).
Our lead scout will take us on a hilly Chilly China Camp (some Cs too) long run.
--China Camp Main Entrance
Weekend of 11/10-11 most of you will do mileage in preparation for the XC race on 11/18 in GG Park. Some of of the group will be doing Treasure Island Triathlon. Should be fun ( if not too wet).
RESULTS.
Not sure all who ran the USA Half marathon..
JENNIFER DECKER did an unexpected quick time of 1:53:47 when she was expecting to only break two hours! Way to go, Jennifer.
Other note on that event is from the feedback I received from some of the group who ran it is on the lack of portelets on race morning. Here the organizers know they have over 4000 runners (they market it well) yet, now for the 5th year they still have such a lack of facilities. Only about 20 portolets: way too few! They should be figuring 1 portelet/50 entrants.
It's not fair to the participants, nor those who give the permits, the workers who have to clean up the mess. This is irresponsible behavior on the part of the race director and lead to revoking their permit for the next year. This also leads to possible cancelling of this race and others who don't do a proper job of organizing the race.
WEIGHT TRAINING CORE:
- Pullups (free or with Gravitron)
-"Bicycles" for abs (found to be about the best core builder by electroymyography testing)
-Deadlift
- Bench Press with BB or DB
- Bulgarian Squats (that's balancing on one leg while trailing foot is on bench; one-legged squats
- DB Hammer Curls...more to come, must dash now. ¶ 8:28 PM
