Kees Fitness
Sunday, December 30, 2007
Week of 12/31/07-08. Workouts.
1/5/08. SATURDAY. 7am. HILL REPEATS (HR) at McGinnis Park.
Wow! after the Friday storm we may be in luck with a break in the weather. So if it's a light rain we're on for the Sat am workout. Looks like Jason's group will be there also.
Inner parking lot near Golf Club area. We'll do warm-up run around the levees, then do 6,8,10 hill repeats depending on if you are just starting hill repeats, intermediate or more advanced in your training. We'll stretch after the session (don't neglect this part: your hamstrings, calves, butt will have been worked and tight - and need to be stretched out)...
If it's a light rain we'll still be on and I will keep the workout moving so you'll be in and out of there.
> As I mentioned in the last blog, the goal is to get the legs in shape for strong hill work on the Dipsea and to improve your leg strength for the latter stages of the marathon. Struggling with growing leg fatigue as we build the reps will strengthen your fitness and resolve on the Dipsea course; or during the last half mile of a road race.
You can add mileage conveniently over the levees if you're building for the half or full marathon events.
>We'll be building our reps at McGinnis until we complete 20 reps up this 1:05 to 1:20 or just under 300 yd hill. That will equal the time period of running the long uphill grind on the Dipsea from Muir Woods to top of Cardiac.
Then we will do repeats during April on Walsh Drive on the Dipsea course (the section after the stairs - The Flying Y area to Windy Gap).
LOOKING AHEAD:
> Add the RAILROAD GRADE to the program and we'll have a varied 1st winter quarter. (I'll announce the next one later)
We had a misty and foggy RRG last Saturday with TRACY RADCLIFFE completing her first session on this course. I will announce the next RRG run to be run in the near future and when we know if the weather will be tolerable for the effort.
1/24/08. Movie, "THE SPIRIT OF THE MARATHON" special showing
To be held at Northgate Theatre 15. It features six marathoners during the CHICAGO MARATHON 2005. One profile will be on Deena Kastor. You can check the website:
www.marathonmovie.com/home.html
MACHO "CHALLENGE 300 WORKOUTS" steppingstone circuit: this is Stage one.
We've been having fun with that right of passage 300 workout from the movie "300". I have about 6 challenge workouts written up for my group as short circuits - and geared more to runner/triathlete needs. in these workouts below, i would have you do less legwork, except for the Box Jumps, because you already get enough running on the legs. But, below is a Level 1 program of the classic 300 workout:
Called the "Barbarian Horde" workout...don't you love these names?
Go through it twice.
> Pullups 5 reps (1' rest is consistent after each exercise; continue on with no less break)
You can use the Gravitron (assist machine for chins and dips so you get the reps in)
> Deadlift 10 (1') with 135# barbell (novice women use about 50# to 75#) This is a must-do exercise for hamstrings, back and calves.
> Pushups 10 (1')
> Box Jumps on 24" box 10 (1') for leg power, quicker feet (less contact time on the ground)
> FLoor Wipers w/ 135# BB 10 (1') (women use about 45-75#). Lie on a mat on the ground, balance the 135# BB with your arms in ready position to bench press; then bring both feet/legs together and touch the plates on the left side, bring legs back down to just above the ground , the straight legs/feet to the other side = 1 rep.
> Kettle Bell with 35#, do clean and press. Do 10 each arm
> Pullups 5 (1')
In future issue I will do the tailored circuits for our sport... ¶ 6:29 PM
1/5/08. SATURDAY. 7am. HILL REPEATS (HR) at McGinnis Park.
Wow! after the Friday storm we may be in luck with a break in the weather. So if it's a light rain we're on for the Sat am workout. Looks like Jason's group will be there also.
Inner parking lot near Golf Club area. We'll do warm-up run around the levees, then do 6,8,10 hill repeats depending on if you are just starting hill repeats, intermediate or more advanced in your training. We'll stretch after the session (don't neglect this part: your hamstrings, calves, butt will have been worked and tight - and need to be stretched out)...
If it's a light rain we'll still be on and I will keep the workout moving so you'll be in and out of there.
> As I mentioned in the last blog, the goal is to get the legs in shape for strong hill work on the Dipsea and to improve your leg strength for the latter stages of the marathon. Struggling with growing leg fatigue as we build the reps will strengthen your fitness and resolve on the Dipsea course; or during the last half mile of a road race.
You can add mileage conveniently over the levees if you're building for the half or full marathon events.
>We'll be building our reps at McGinnis until we complete 20 reps up this 1:05 to 1:20 or just under 300 yd hill. That will equal the time period of running the long uphill grind on the Dipsea from Muir Woods to top of Cardiac.
Then we will do repeats during April on Walsh Drive on the Dipsea course (the section after the stairs - The Flying Y area to Windy Gap).
LOOKING AHEAD:
> Add the RAILROAD GRADE to the program and we'll have a varied 1st winter quarter. (I'll announce the next one later)
We had a misty and foggy RRG last Saturday with TRACY RADCLIFFE completing her first session on this course. I will announce the next RRG run to be run in the near future and when we know if the weather will be tolerable for the effort.
1/24/08. Movie, "THE SPIRIT OF THE MARATHON" special showing
To be held at Northgate Theatre 15. It features six marathoners during the CHICAGO MARATHON 2005. One profile will be on Deena Kastor. You can check the website:
www.marathonmovie.com/home.html
MACHO "CHALLENGE 300 WORKOUTS" steppingstone circuit: this is Stage one.
We've been having fun with that right of passage 300 workout from the movie "300". I have about 6 challenge workouts written up for my group as short circuits - and geared more to runner/triathlete needs. in these workouts below, i would have you do less legwork, except for the Box Jumps, because you already get enough running on the legs. But, below is a Level 1 program of the classic 300 workout:
Called the "Barbarian Horde" workout...don't you love these names?
Go through it twice.
> Pullups 5 reps (1' rest is consistent after each exercise; continue on with no less break)
You can use the Gravitron (assist machine for chins and dips so you get the reps in)
> Deadlift 10 (1') with 135# barbell (novice women use about 50# to 75#) This is a must-do exercise for hamstrings, back and calves.
> Pushups 10 (1')
> Box Jumps on 24" box 10 (1') for leg power, quicker feet (less contact time on the ground)
> FLoor Wipers w/ 135# BB 10 (1') (women use about 45-75#). Lie on a mat on the ground, balance the 135# BB with your arms in ready position to bench press; then bring both feet/legs together and touch the plates on the left side, bring legs back down to just above the ground , the straight legs/feet to the other side = 1 rep.
> Kettle Bell with 35#, do clean and press. Do 10 each arm
> Pullups 5 (1')
In future issue I will do the tailored circuits for our sport... ¶ 6:29 PM
Sunday, December 23, 2007
Week of 12/24/07. Merry Christmas; "you all" get a family day , though I'm sure some will be getting in a run to work off the Holiday cheer/food in the am. Weather looks spectacular for Sunday! If you can, stop by Arch Rival to say hi and to get apparel, AR gift card, stocking stuffers, for the family members who like to run or do triathlons. This has been the weather for lightweight wool clothing. The Merino Wool is a different and practical gift idea: it's warm, NOT itchy - and doesn't get "stinky." Workout gear such as Under Armour is always a hit...
EMAIL CHANGE
> NOTE: My kees@theschedule.com email address is not working because my computer is dying and just sits there and spins when I click on email. SO, to write me send it to coachkees@yahoo.com for now. (My machine is old from The Schedule magazine years). If you have sent me email this week; re-send it okay? ...Jason thanks for sending your workouts to the duplicate address: i just missed putting it up on the blog. I know they were meeting at Best Buy, Marin City this am for a long run. Next time..
> A number of you are gearing up for the KP HALF MARATHON on 2/3/08, so we'll try and get some key workouts together such as Railroad Grade, long tempo runs, and more on the track. Kathleen Helmer, Michelle Wilcox, John Lundy, TimMcCarthy, Brian McCurdy, Brad, (more I'll name later- I must dash for now and get to work). I'm working on some of the half marathon program schedules now, but suffice it to say that steady mileage, tempo and hills are key for the program..
> HILL REPEATS at McGinnis Park will start on Saturday, JAN. 5th, 2008. 7am.
Was going to have a choice of 7:30am but Jason already has his group going at 7am (he has a jump on us), so I say,more the merrier!
Why the hill repeats? Leg strength, fitness and preparation for getting on that Dipsea course. It will also improve your road running! This is the weight training of running. It also strengthens your mind to push the effort and keep it in control as your legs deal with the fatigue. No pain, No gain!
We'll be mixing up the Saturday Hill Repeat program. We'll change the format here and there: we'll work up to 20 reps over time; we'll break after 8 repeats and do a tempo out/back to the bridge by the ponds, then continue the repeats.
The idea is to work up to 20 reps by mid-April for sure, then we'll also do repeats on Walsh Drive, then you'll be on Dipsea course for the last 6 weeks.
Let's have each of you bring a friend, fellow runner who can benefit from an enthusiastic group workout: it works!
We'll also do Railroad Grade sessions for that uphill tempo and hanging onto a long haul push.
12/25/07. Tue. Normally- Tempo day and hill repeat day; but Sandy would shoot me if I suggest a workout with the groups today. Enjoy Christmas with family and friends; do get outside though: the weather looks good.
12/27/07. TH 7am&9am TRACK group workouts at COM to work off the Holiday feast: time to "purify" your system and be ready for the New Year.
12/29/07. SAT. 7am. RAILROAD GRADE RUN 8M .with a 7am start at our usual start on Corte Madera AVe in Mill Valley? Let me know if you are needing ride back down (some of you add miles and end up running back down). Even if there is a light rain we will have the run. Remember to bring a duffel bag with a change of shirt, possible jackets, hats, etc you may need for the uphill run. I figure the slower runners will do it in about 1:30-1:40 which is fine; I'll still b e back in time to get to work by 10am.
more to come... ¶ 9:06 AM
EMAIL CHANGE
> NOTE: My kees@theschedule.com email address is not working because my computer is dying and just sits there and spins when I click on email. SO, to write me send it to coachkees@yahoo.com for now. (My machine is old from The Schedule magazine years). If you have sent me email this week; re-send it okay? ...Jason thanks for sending your workouts to the duplicate address: i just missed putting it up on the blog. I know they were meeting at Best Buy, Marin City this am for a long run. Next time..
> A number of you are gearing up for the KP HALF MARATHON on 2/3/08, so we'll try and get some key workouts together such as Railroad Grade, long tempo runs, and more on the track. Kathleen Helmer, Michelle Wilcox, John Lundy, TimMcCarthy, Brian McCurdy, Brad, (more I'll name later- I must dash for now and get to work). I'm working on some of the half marathon program schedules now, but suffice it to say that steady mileage, tempo and hills are key for the program..
> HILL REPEATS at McGinnis Park will start on Saturday, JAN. 5th, 2008. 7am.
Was going to have a choice of 7:30am but Jason already has his group going at 7am (he has a jump on us), so I say,more the merrier!
Why the hill repeats? Leg strength, fitness and preparation for getting on that Dipsea course. It will also improve your road running! This is the weight training of running. It also strengthens your mind to push the effort and keep it in control as your legs deal with the fatigue. No pain, No gain!
We'll be mixing up the Saturday Hill Repeat program. We'll change the format here and there: we'll work up to 20 reps over time; we'll break after 8 repeats and do a tempo out/back to the bridge by the ponds, then continue the repeats.
The idea is to work up to 20 reps by mid-April for sure, then we'll also do repeats on Walsh Drive, then you'll be on Dipsea course for the last 6 weeks.
Let's have each of you bring a friend, fellow runner who can benefit from an enthusiastic group workout: it works!
We'll also do Railroad Grade sessions for that uphill tempo and hanging onto a long haul push.
12/25/07. Tue. Normally- Tempo day and hill repeat day; but Sandy would shoot me if I suggest a workout with the groups today. Enjoy Christmas with family and friends; do get outside though: the weather looks good.
12/27/07. TH 7am&9am TRACK group workouts at COM to work off the Holiday feast: time to "purify" your system and be ready for the New Year.
12/29/07. SAT. 7am. RAILROAD GRADE RUN 8M .with a 7am start at our usual start on Corte Madera AVe in Mill Valley? Let me know if you are needing ride back down (some of you add miles and end up running back down). Even if there is a light rain we will have the run. Remember to bring a duffel bag with a change of shirt, possible jackets, hats, etc you may need for the uphill run. I figure the slower runners will do it in about 1:30-1:40 which is fine; I'll still b e back in time to get to work by 10am.
more to come... ¶ 9:06 AM
Monday, December 17, 2007
Week of 12/17/07. Workouts, Races,XMAS, RRGrade plans.
Tim Amyx's "Tamalpa Runners 2007" DVD;
> IF it is a downpour on Tuesday am, you may not see me for early morning tempo. The 9am group; we'll see what it looks like before we decide the workout. May have to go for coffee after...
> XMAS RELAYS 12/16/07: I will be putting up some of the results from our 9am group members as soon as I get them. (They will also be on the tamalparunners.org site).
We lucked out with the weather: it was better in the city than in Marin - a rare event indeed.
The Relays had a good turnout this year as I noticed that there was a continuous stream of runners pushing the pace on the bikepath around Lake Merced.
I think the team members agree, that running with and for friends on your team pushes you to a better effort. There are only a few relay races around, so we'll focus on them better next time.
For next year, it will REALLY help to get the teams pre-registered with 10 days to before the event so that we're not scrambling to make up teams. Our goal is to put together an "A" team for the point scoring and then balance out the remainder teams.
- A new 50+ men's record was set by 4 seconds by our Tamalpa Runners! It was not the same team that placed 2nd in the National XC CHampionships in Ohio, but the group did it anyway!
12/18/07. TUE. 6:30am. TEMPO. YMCA. If it's a downpour we can keep to the pavement 6.5M course.
12/18/07. TUE. 9am group. HILL REPEATS. Tenn. Valley.
Meet in church parking lot. We'll do more reps of the same distance hill than before...Those who raced the Relays will want to keep their pace in check as you are in recovery.
12/20/07. TH. 7am & 9am TRACK at COM.
> ARCH RIVAL has shoes/clothing for youth running, soccer, basketball;
> Want to surprise someone with a different sort of apparel? Try the Merino next-to-skin wool that comes in light, medium and heavy weight selections. MERINO WOOL by ICE BREAKER and SMARTWOOL are quite the hit because it's cozy and doesn't "stink" like the synthetics.
> All kinds of fleece, warm pants and tops by UNDER ARMOUR have been carefully selected by CARY , our apparel buyer.
..more to come. ¶ 7:10 PM
Tim Amyx's "Tamalpa Runners 2007" DVD;
> IF it is a downpour on Tuesday am, you may not see me for early morning tempo. The 9am group; we'll see what it looks like before we decide the workout. May have to go for coffee after...
> XMAS RELAYS 12/16/07: I will be putting up some of the results from our 9am group members as soon as I get them. (They will also be on the tamalparunners.org site).
We lucked out with the weather: it was better in the city than in Marin - a rare event indeed.
The Relays had a good turnout this year as I noticed that there was a continuous stream of runners pushing the pace on the bikepath around Lake Merced.
I think the team members agree, that running with and for friends on your team pushes you to a better effort. There are only a few relay races around, so we'll focus on them better next time.
For next year, it will REALLY help to get the teams pre-registered with 10 days to before the event so that we're not scrambling to make up teams. Our goal is to put together an "A" team for the point scoring and then balance out the remainder teams.
- A new 50+ men's record was set by 4 seconds by our Tamalpa Runners! It was not the same team that placed 2nd in the National XC CHampionships in Ohio, but the group did it anyway!
12/18/07. TUE. 6:30am. TEMPO. YMCA. If it's a downpour we can keep to the pavement 6.5M course.
12/18/07. TUE. 9am group. HILL REPEATS. Tenn. Valley.
Meet in church parking lot. We'll do more reps of the same distance hill than before...Those who raced the Relays will want to keep their pace in check as you are in recovery.
12/20/07. TH. 7am & 9am TRACK at COM.
> ARCH RIVAL has shoes/clothing for youth running, soccer, basketball;
> Want to surprise someone with a different sort of apparel? Try the Merino next-to-skin wool that comes in light, medium and heavy weight selections. MERINO WOOL by ICE BREAKER and SMARTWOOL are quite the hit because it's cozy and doesn't "stink" like the synthetics.
> All kinds of fleece, warm pants and tops by UNDER ARMOUR have been carefully selected by CARY , our apparel buyer.
..more to come. ¶ 7:10 PM
Monday, December 10, 2007
Week of 12/10/07. Workouts; Arch Rival - new shoes, apparel, Xmas ideas, wireless i pods;
XMas Relays on 12/16/07;
more on those Spartans in movie "300" - and the workouts that got them there: website is interesting!
ARCH RIVAL;
Come check out the new shoes, apparel and stocking stuffer useful items at Arch Rival. Want to introduce someone to a new item: get them Merino next-to-skin wool shirts by ICE BREAKER and SMART WOOL ranging from very lightweight to halfzip long sleeve warm shirts.
>NEW! TIMEX wireles watches for "IControl for I Pod" ($125)that's a great gift idea along with Timex Heart Rate monitors;
> New! UNDER ARMOUR fleece w/ full zip ($65), COLD GEAR $50 for the cold winter running or skiing;
> UNDER ARMOUR men's WARMUP SUIT (top $60/ pants $50)
NEW BALANCE men's WARMUP SUIT: ($60/$50)
Also we have YOUTH Under Armour warmups;
> NEW BROOKS "MOTION VEST" ($75) and JACKET ($98)small quilt pattern on both
> HORNY TOAD VEST ($64), SHIRTS, PANTS
> RYDER SUNGLASSES
> NEW! LIFE IS GOOD SS, LS and pajama sets!
> MBT (Masai Barefoot Technology)shoes with "rocker bottoms, made in Switzerland.
12/10/07. TAMALPA XMAS PARTY was fun we have a great in-house band that played good music to dance to and I had a chance to dance with a number of you.
IF you raced in any Tamalpa TCRS runs TIM AMYX probably caught you on film. This 2007 DVD documenting the club's races is worth buying! Tim did an amazing job of filming, editing and picking the music. I will getdetails on making them available for purchase...
> 12/11/07. TUE. 6:30am TEMPO at CHINA CAMP.
it will be cold!
> 12/11/07. TUE 9am. HILL REPEATS. TENN. VALLEY gp.
Meet at Church parking lot. We will do warmup run towards Tenn Valley, followed by a variety of repeats.
> 12/13/07. TH. 7am & 9am TRACK at COM.
> 12/16/07. SUNDAY. XMAS RELAYS. 9am
I will be going and taking Sister Marion and Sandy, who will walk the course in reverse. I'll be on my bike to cheer you on before leaving by 10:30 to get back in time for work. (Runners are carpooling from Marin Brew Pub, Larkspur Landing; leaving at 7:15am to get team paperwork in by 8:30am. You can carpool with them if you like.)
For details on who you should contact regarding team makeup, see previous blog...There is still time to put together 4- person teams; just let the captains for your age div. know you want to run , or simply form your own team..Jean Sawaya, still needs a 4th for 50+ or take a 40+, doesn't matter they just want to participate! (jeansawaya@aol.com; 302-9859)
I can tell you next year we are going to set the teams earlier!
The movie "300" - the training philosophy, test for "graduation"; some interesting characters.
Most unusual approach to survival fitness TRAINING:
"Fear for your life training" certainly adds intensity and a different philosophy to prepare the actors in "300" for their role in the movie.
How does this apply to you? Read through the various subheadings under "knowledge" on the site below. Having the appropriate mindset/attitude, learning how to "push the envelope", but not hurt yourself so you can be prepared for your self-test race, e.g. Dipsea is what you will learn with our 2008 training.
It reminded me of my Karate/Judo training during the late 1960's: outdoors all-year round with cold evenings or heat of day sessions, no mats to land on, learning Olympic lifting for total body power output and more.When you're young you don't any better and just do it!
It got me a chance to be on the USA team to the first World Karate Championships held in Tokyo in October of 1970 - something I'll always remember.
For the info go to: WWW.GYMJONES.COM, then
to "Knowledge" the subheadings; one is "300" referring to the movie. The test workout I've enjoyed working up to:
25 Pullups
50 Deadlifts with 135# barbell
50 Pushups
50 Box Jumps onto 24" box to standing height
50 Wipers (straight-double leg lifts to each plate while balancing 135# barbell on floor or bench)
50 Kettle Bell clean & Press with 36# KB (each arm)
25 Pullups
300 reps total...One actor, Vince Regan did it in 18:11! Wow!
They never do the same workout out twice; it's done in a "rustic" gym in Utah; with no AC or heater (temps range from 30 degrees to 100); equipment was scrounged up, and it's invitation gym only. MARK TWIGHT is the mountain climber/cyclist/runner that was responsible for turning the cast of 300 into looking like the Spartan warriors.
I will implement a variety of exercises that will contribute to your running, keeping you in muscle balance, strong core, back - and thereby reduce chances for injury. Mixing up the exercises to keep the body adapting, is like the running training: tempo, hill repeats, track, long runs, back-to-back workouts: it all makes you a better runner/athlete.
When you're in it together it's "fun". ¶ 7:03 PM
XMas Relays on 12/16/07;
more on those Spartans in movie "300" - and the workouts that got them there: website is interesting!
ARCH RIVAL;
Come check out the new shoes, apparel and stocking stuffer useful items at Arch Rival. Want to introduce someone to a new item: get them Merino next-to-skin wool shirts by ICE BREAKER and SMART WOOL ranging from very lightweight to halfzip long sleeve warm shirts.
>NEW! TIMEX wireles watches for "IControl for I Pod" ($125)that's a great gift idea along with Timex Heart Rate monitors;
> New! UNDER ARMOUR fleece w/ full zip ($65), COLD GEAR $50 for the cold winter running or skiing;
> UNDER ARMOUR men's WARMUP SUIT (top $60/ pants $50)
NEW BALANCE men's WARMUP SUIT: ($60/$50)
Also we have YOUTH Under Armour warmups;
> NEW BROOKS "MOTION VEST" ($75) and JACKET ($98)small quilt pattern on both
> HORNY TOAD VEST ($64), SHIRTS, PANTS
> RYDER SUNGLASSES
> NEW! LIFE IS GOOD SS, LS and pajama sets!
> MBT (Masai Barefoot Technology)shoes with "rocker bottoms, made in Switzerland.
12/10/07. TAMALPA XMAS PARTY was fun we have a great in-house band that played good music to dance to and I had a chance to dance with a number of you.
IF you raced in any Tamalpa TCRS runs TIM AMYX probably caught you on film. This 2007 DVD documenting the club's races is worth buying! Tim did an amazing job of filming, editing and picking the music. I will getdetails on making them available for purchase...
> 12/11/07. TUE. 6:30am TEMPO at CHINA CAMP.
it will be cold!
> 12/11/07. TUE 9am. HILL REPEATS. TENN. VALLEY gp.
Meet at Church parking lot. We will do warmup run towards Tenn Valley, followed by a variety of repeats.
> 12/13/07. TH. 7am & 9am TRACK at COM.
> 12/16/07. SUNDAY. XMAS RELAYS. 9am
I will be going and taking Sister Marion and Sandy, who will walk the course in reverse. I'll be on my bike to cheer you on before leaving by 10:30 to get back in time for work. (Runners are carpooling from Marin Brew Pub, Larkspur Landing; leaving at 7:15am to get team paperwork in by 8:30am. You can carpool with them if you like.)
For details on who you should contact regarding team makeup, see previous blog...There is still time to put together 4- person teams; just let the captains for your age div. know you want to run , or simply form your own team..Jean Sawaya, still needs a 4th for 50+ or take a 40+, doesn't matter they just want to participate! (jeansawaya@aol.com; 302-9859)
I can tell you next year we are going to set the teams earlier!
The movie "300" - the training philosophy, test for "graduation"; some interesting characters.
Most unusual approach to survival fitness TRAINING:
"Fear for your life training" certainly adds intensity and a different philosophy to prepare the actors in "300" for their role in the movie.
How does this apply to you? Read through the various subheadings under "knowledge" on the site below. Having the appropriate mindset/attitude, learning how to "push the envelope", but not hurt yourself so you can be prepared for your self-test race, e.g. Dipsea is what you will learn with our 2008 training.
It reminded me of my Karate/Judo training during the late 1960's: outdoors all-year round with cold evenings or heat of day sessions, no mats to land on, learning Olympic lifting for total body power output and more.When you're young you don't any better and just do it!
It got me a chance to be on the USA team to the first World Karate Championships held in Tokyo in October of 1970 - something I'll always remember.
For the info go to: WWW.GYMJONES.COM, then
to "Knowledge" the subheadings; one is "300" referring to the movie. The test workout I've enjoyed working up to:
25 Pullups
50 Deadlifts with 135# barbell
50 Pushups
50 Box Jumps onto 24" box to standing height
50 Wipers (straight-double leg lifts to each plate while balancing 135# barbell on floor or bench)
50 Kettle Bell clean & Press with 36# KB (each arm)
25 Pullups
300 reps total...One actor, Vince Regan did it in 18:11! Wow!
They never do the same workout out twice; it's done in a "rustic" gym in Utah; with no AC or heater (temps range from 30 degrees to 100); equipment was scrounged up, and it's invitation gym only. MARK TWIGHT is the mountain climber/cyclist/runner that was responsible for turning the cast of 300 into looking like the Spartan warriors.
I will implement a variety of exercises that will contribute to your running, keeping you in muscle balance, strong core, back - and thereby reduce chances for injury. Mixing up the exercises to keep the body adapting, is like the running training: tempo, hill repeats, track, long runs, back-to-back workouts: it all makes you a better runner/athlete.
When you're in it together it's "fun". ¶ 7:03 PM
Monday, December 03, 2007
Week of 12/2/07. Workouts, Results, RRGrade on Tuesday 9am; Tamalpa Xmas party
12/4/07. Tues. 6:30am TEMPO. YMCA..we will learn new dirt course in McGinnis Park. People can make it shorter than 10M easily..
12/4/07. Tues. 9am. Tenn Valley group does RAILROAD GRADE - by request.
From downtown Mill Valley by Police/Fire/City Hall on Corte Madera Ave.
Weather can be anything, but I think overcast only , BUT bring that hi-tech clothing and change of shirt, sweatshirt for after the run...no whiners. Be prepared!
12/6/07. TH. 7am and 9am TRACK at COM.
12/8/07. SAT. Tamalpa XMas Party. Be there, I plan to be dancing with many of the ladies as I do every year - so plan to be thrown around the dance floor.
For more info go to the TamalpaRunners.org website. It will be held at Mill Valley Outdoor Club with 5:30pm as cocktail hour; 7pm dinner; then it's rock-out time! Tamalpa has its own band and they keep the place hopping! So should be fun.
with Music by the ‘Kings’. 5:30 P.M. with Dinner at 7:00. The Outdoor Art Club, One Blithedale, Mill Valley. $25.00 at the Door or $20 in advance. Let’s begin the spirit of the season by Socializing, Dining & Dancing with the best of friends at ‘The Outdoor Art Club’ in Mill Valley. Enjoy the evening festivities that will include the Annual Tamalpa Year in Review Video and ‘The Lifetime Time Achievement Award’ presentation. Then dance the evening away with the sounds of the ‘KINGS’. It all starts with a Pot Luck dinner with the last names of A-O bringing a side dish and P-Z bringing a desert. (Or bring both of your favorites). THE CLUB WILL PROVIDE THE REST. Info: Dave Pinto @ 531-4049 or Dpinto@Sonic.net. Volunteers needed for Set-up, Kitchen & Clean –up/Call or E-Mail Dave. If you would like to purchase tickets in advance at $20.00, make checks payable to Tamalpa Runners, and send to: Tamalpa Runners, P.O. Box 4132, San Rafael, CA. 94913. Be sure to note on the check the number guests and if possible, your e-mail address for a confirmation receipt. SEE YOU THERE! Volunteers Needed for Kitchen, Food serving and Clean-up for the Christmas Party. Contact Dave Pinto at 531-4049 or E-mail at dpinto@sonic.net
12/16/07 SUNDAY. CHRISTMAS RELAYS! 9am.
1. THE CHRISTMAS RELAYS ARE SUNDAY, 12/16/07—ARE YOU READY??? We need to submit the teams by Saturday 12/8/07!!
Traditionally the Tamalpa Runners field several teams in each age group for the Christmas Relays. The Christmas Relays are made up of 4 person teams with each person running one 4.5 mile leg. Each 4 person team runs a total of 18 miles. The Relays start at 9:00 AM. The Club will pay $8.50 or ½ of your entry fee and you pay $8.50, the other ½ of the entry fee. If you are interested in running the Relays, please e-mail or call your racing team captain or me before 12/7/07.
This year the Christmas Relays are part of the Pacific Association Road Racing Grand Prix Series. The Relays count as a scoring race on the Grand Prix Series for teams only. Since the race is a Grand Prix Race and we want to have as many scoring teams as possible, one other requirement for the Club to pay for 50% of your entry fee, is that each individual have a current USATF Card. If you have a 2007 USATF Card you are eligible. If you do not have a 2007 USATF Card, you can obtain a 2008 USATF Card which will make you eligible for the 2007 Christmas Relays and all USATF Races (Road, Cross Country and Ultra Races) in the year 2008. If you need a 2008 USATF card contact Frank Ruona and Frank can issue you a 2008 Card upon the receipt of $30.00 or you can obtain a USATF card online at www.pausatf.org. If you do not have a card by race day, be prepared to get a card from Frank on race day.
Once we have organized the teams, it will be the responsibility of the individual team members to decide who will run which of the 4 legs of the relay. Certain individuals have advised me that they would prefer to run the first or second legs of the relay because they have time commitments to be somewhere later in the day. Please cooperate with these individuals and allow them to run early legs in the race.
For those Tamalpans who want to car pool to the race, we will be meeting in front of the Brew Pub at Larkspur Landing at 7:15 AM on Sunday, 12/16/07. If you drive directly to the start of the race, we will gather at the Lake Merced Parking Lot where Sunset Boulevard meets Lake Merced Drive. Try to be there no later than 8:30 AM so that we can organize the individual teams.
If anyone has any questions, please feel free to contact me by phone-(415) 898-9340 or by e-mail-fdruona@msn.com.
RESULTS
12/1/07. NORTHFACE CHALLENGE 10K, Half Marathon, 50K, 50M all the same day.
Just with the Half Marathon, which was very hilly in Marin Headlands:
8th overal ROSALINDA CASTANEDA, 1st F , 2:01:08
9th ANDRE TUINZING, 3rd in div. 2:02:22;*
16th LIZ SHORTINO, 1st Master, 2:09:00 ,
25th KATHLEEN HELMER, 3rd in div., 2:16:52.
* that's my boy! Even did it with lousy Osgood Schlatter's
12/3/07. CAL INTERNATIONAL MARATHON (CIM); I found some of our group's results.
Some 215 runners broke 3:00; 922 under 3:30:00 with 4743 finishers
80th LIZ GOLTLEIB with a 2:49:04, 3rd in div;
274. LISA CLARKE, 38yrs, 3:04:10;
300. FRANK RUONA, 62. 3:06:01 2nd in 60+ div.
333. TANYA FREDERICKS, 41 3:07:22, 8th
916. TIM MCCARTHY, 3:28:40... (done as his practice marathon after a disappointing Portland Marathon; now we prepare for Napa Marathon)
2149. JIM LEONHARD, 60 in 3:57:54..( a very satisfying run for Jim this year)
I know JOANNE KAMBUR, SAM HIRABAYASHI and others ran it also; I will update later.
12/8/07. FUKUOKA MARATHON, Japan.
This is one of the most prestigeous marathons in the world with an invitation only field. Frank Shorter won it four times from 1968-1971; he was better known in Japan than here in the U.S.!
This year marked the debut for world record holder for the half marathon, SAM WANJIRU, of Kenya. It was also key marathon for the selection of the Japanese men's Olympic team.
note how Wanjiru executed negative splits on this run; the difficult thing for him was to be patient and not go out to hard. (He set a course record anyway).
Ken Nakamura is one of most prolific and well written track correspondents in the world. If it happens in Japan, Ken knows about it. Here is Ken's commentary on the Fukuoka marathon.
The Fukuoka marathon was, for more than two decades, the defacto World marathon championships. Frank Shorter won there four times, Akio Usami three times. Derek Clayton broke 2:10 there for the first time.
Fukuoka has had the top marathoners in the world continue to race there! Gebrselassie among them, and now Wanjiru sets a course record in his debut at the marathon distance!
The Japanese are using Fukuoka to select up to two of their Beijing marathon team members. Samuel Wanjiru runs 2:06:39 in his debut. Wanjiru did not just pop out of nowhere, he is the world half marathon record holder.
Deriba Merga of Ethiopia, who was the only runner to stay with Wanjiru past the 40th kilometre, finished second in 2:06:50, also under the previous course record of 2:06:51 set by Atsushi Fujita in 2000. It was a huge personal best for Deriba which knocked more than six-and-a-half minutes from his previous best, set in Paris earlier this year.
In the race for the Japanese Olympic team spot, Atsushi Sato, national Half Marathon record holder, came away victorious. He was third in 2:07:13, a huge personal best (previously 2:08:36). Sato was followed by Yukou Matsumiya in fourth with 2:09:40. Shigeru Aburaya finished in his usual spot, fifth (he was fifth in the 2001 and 2003 World Championships as well as 2004 Olympics). His goal of making the second consecutive Olympic team was shattered.
It was a disastrous day for the current and past Marathon record holders. Fujita, the former national record holder, finished a disappointing eighth, while the current national record holder Toshinari Takaoka finished tenth. Fujita was so exhausted with his effort, he fell just before the finish.
How the race unfolded:
The pace makers did very good job of keeping the pace steady at around three minutes for each kilomtre, turning the contest into a typical race of attrition. The first to lose contact with the lead pack were Mark Carroll and Alberto Chaica at about 3Km. The lead pack of 23 runners at 5Km was reduced to 22 runners by 10Km, 20 runners by 15Km and 15 runners by 20Km.
After passing the half way point in 1:03:30, in one of the most surprising turn of the event, Takaoka, Japan’s national 3000m, 10,000m and Marathon record holder, started to fall behind the leaders. The pace began to increase and by 25Km, only 10 runners - Fabiano Joseph and Isaac Macharia (both pace setters), Atsushi Fujita, Merga, Sato, Aburaya, Daniel Yego, Wanjiru, Yukou Matsumiya and Kensuke Takahashi – remained in contention.
At around 27.5Km, Yego and Matsumiya lost contact with the leaders, while Fujita, Aburaya and Takahashi were left behind some three kilometres later. Both rabbits dropped out of the race at 30Km, leaving Wanjiru, Sato and Merga in the lead. Before the race Wanjiru said he was concerned if he could be patient with the slower pace of a Marathon because he is so used to running fast from the gun. “I was quite nervous until 30Km,” he said.
But with 1:30:01 for the 30Km split, Wanjiru had cleared the first hurdle of his debut Marathon. With Wanjiru and Sato taking turn in the front, kilometre 30 to 31 was covered in 2:58, followed by 3:01, 2:57 and 2:58 splits for the next three. Then Wanjiru increased the pace after 34Km making Sato the next victim. The 35th kilometre was covered in 2:52, leaving Merga, who was fourth at the World Road Running Championships in October, as the only runner able to keep up with the Wanjiru’s pace.
By 35Km, Sato was seven seconds behind the leaders and Wanjiru started to throw in some surges. The next four kilometres were run at a quite uneven pace - 2:56, 3:04, 2:57 and 3:11. At 39Km, Matsumiya passed Aburaya and moved into fourth, thus keeping his hope for the Olympic team spot alive. Wanjiru and Deriba were still together at 40Km, but then Wanjiru made a strong move around 40.5Km and the race was over. Wanjiru covered the final 2.195Km in 6:36 and won the race in the course record.
Before the race, Wanjiru revealed his plan of running 2:06 in Fukuoka and then run 2:05 in a spring Marathon, perhaps London. He thinks that is what it will take to make the Olympic Marathon team for Kenya. With the first part of his goal fulfilled, his second Marathon, which may be harder than the debut, will be awaited with much anticipation.
Unless something dramatic happens in Tokyo and/or the Lake Biwa Marathon next year, Sato is likely to be selected for the team. After the race he said, “Although I could not win the race, I was able to race against Wanjiru and recorded a personal best in the low 2:07s, so it was a good race for me. I had so much trouble since 2004, I was almost ready to give up (the Marathon), but with the help of my coach (Yasushi Sakaguchi), I was able to make it to the top.” As the situation stands now, Sakaguchi could have two of his runners on the Olympic Marathon team. Another of his protégées, Tsuyoshi Ogata, who finished fifth at the World Championships in Osaka, also has good chance to make the Olympic team.
Ken Nakamura assisted by Akihiro Onishi for the IAAF
Weather: temperature 13.5C; humidity: 47%
Results (athletes JPN unless otherwise noted):
1. Samuel Wanjiru (KEN) 2:06:39, Debut, Course Record
2. Deriba Merga (ETH) 2:06:50 PB (also under previous Course Record)
3. Atsushi Sato 2:07:13, PB
4. Yukou Matsumiya 2:09:40
5. Shigeru Aburaya 2:10:30
6. Kensuke Takahashi 2:11:52
7. Daniel Yego (KEN) 2:11:57
8. Atsushi Fujita 2:12:29
9. Naoki Mishiro 2:12:56
10. Toshinari Takaoka 2:13:40
Splits for Wanjiru:
(note that 15:32 is 5 minutes/mile)
5Km - 15:04
10Km - 30:03 (14:59)
15Km - 45:06 (15:03)
20Km - 1:00:12 (15:06)
25Km - 1:15:05 (14:53)
30Km - 1:30:05 (15:05)
35Km - 1:44:49 (14:44)
40Km - 2:00:03 (15:14)
Finish - 2:06:39 (6:36) ¶ 6:38 PM
12/4/07. Tues. 6:30am TEMPO. YMCA..we will learn new dirt course in McGinnis Park. People can make it shorter than 10M easily..
12/4/07. Tues. 9am. Tenn Valley group does RAILROAD GRADE - by request.
From downtown Mill Valley by Police/Fire/City Hall on Corte Madera Ave.
Weather can be anything, but I think overcast only , BUT bring that hi-tech clothing and change of shirt, sweatshirt for after the run...no whiners. Be prepared!
12/6/07. TH. 7am and 9am TRACK at COM.
12/8/07. SAT. Tamalpa XMas Party. Be there, I plan to be dancing with many of the ladies as I do every year - so plan to be thrown around the dance floor.
For more info go to the TamalpaRunners.org website. It will be held at Mill Valley Outdoor Club with 5:30pm as cocktail hour; 7pm dinner; then it's rock-out time! Tamalpa has its own band and they keep the place hopping! So should be fun.
with Music by the ‘Kings’. 5:30 P.M. with Dinner at 7:00. The Outdoor Art Club, One Blithedale, Mill Valley. $25.00 at the Door or $20 in advance. Let’s begin the spirit of the season by Socializing, Dining & Dancing with the best of friends at ‘The Outdoor Art Club’ in Mill Valley. Enjoy the evening festivities that will include the Annual Tamalpa Year in Review Video and ‘The Lifetime Time Achievement Award’ presentation. Then dance the evening away with the sounds of the ‘KINGS’. It all starts with a Pot Luck dinner with the last names of A-O bringing a side dish and P-Z bringing a desert. (Or bring both of your favorites). THE CLUB WILL PROVIDE THE REST. Info: Dave Pinto @ 531-4049 or Dpinto@Sonic.net. Volunteers needed for Set-up, Kitchen & Clean –up/Call or E-Mail Dave. If you would like to purchase tickets in advance at $20.00, make checks payable to Tamalpa Runners, and send to: Tamalpa Runners, P.O. Box 4132, San Rafael, CA. 94913. Be sure to note on the check the number guests and if possible, your e-mail address for a confirmation receipt. SEE YOU THERE! Volunteers Needed for Kitchen, Food serving and Clean-up for the Christmas Party. Contact Dave Pinto at 531-4049 or E-mail at dpinto@sonic.net
12/16/07 SUNDAY. CHRISTMAS RELAYS! 9am.
1. THE CHRISTMAS RELAYS ARE SUNDAY, 12/16/07—ARE YOU READY??? We need to submit the teams by Saturday 12/8/07!!
Traditionally the Tamalpa Runners field several teams in each age group for the Christmas Relays. The Christmas Relays are made up of 4 person teams with each person running one 4.5 mile leg. Each 4 person team runs a total of 18 miles. The Relays start at 9:00 AM. The Club will pay $8.50 or ½ of your entry fee and you pay $8.50, the other ½ of the entry fee. If you are interested in running the Relays, please e-mail or call your racing team captain or me before 12/7/07.
This year the Christmas Relays are part of the Pacific Association Road Racing Grand Prix Series. The Relays count as a scoring race on the Grand Prix Series for teams only. Since the race is a Grand Prix Race and we want to have as many scoring teams as possible, one other requirement for the Club to pay for 50% of your entry fee, is that each individual have a current USATF Card. If you have a 2007 USATF Card you are eligible. If you do not have a 2007 USATF Card, you can obtain a 2008 USATF Card which will make you eligible for the 2007 Christmas Relays and all USATF Races (Road, Cross Country and Ultra Races) in the year 2008. If you need a 2008 USATF card contact Frank Ruona and Frank can issue you a 2008 Card upon the receipt of $30.00 or you can obtain a USATF card online at www.pausatf.org. If you do not have a card by race day, be prepared to get a card from Frank on race day.
Once we have organized the teams, it will be the responsibility of the individual team members to decide who will run which of the 4 legs of the relay. Certain individuals have advised me that they would prefer to run the first or second legs of the relay because they have time commitments to be somewhere later in the day. Please cooperate with these individuals and allow them to run early legs in the race.
For those Tamalpans who want to car pool to the race, we will be meeting in front of the Brew Pub at Larkspur Landing at 7:15 AM on Sunday, 12/16/07. If you drive directly to the start of the race, we will gather at the Lake Merced Parking Lot where Sunset Boulevard meets Lake Merced Drive. Try to be there no later than 8:30 AM so that we can organize the individual teams.
If anyone has any questions, please feel free to contact me by phone-(415) 898-9340 or by e-mail-fdruona@msn.com.
RESULTS
12/1/07. NORTHFACE CHALLENGE 10K, Half Marathon, 50K, 50M all the same day.
Just with the Half Marathon, which was very hilly in Marin Headlands:
8th overal ROSALINDA CASTANEDA, 1st F , 2:01:08
9th ANDRE TUINZING, 3rd in div. 2:02:22;*
16th LIZ SHORTINO, 1st Master, 2:09:00 ,
25th KATHLEEN HELMER, 3rd in div., 2:16:52.
* that's my boy! Even did it with lousy Osgood Schlatter's
12/3/07. CAL INTERNATIONAL MARATHON (CIM); I found some of our group's results.
Some 215 runners broke 3:00; 922 under 3:30:00 with 4743 finishers
80th LIZ GOLTLEIB with a 2:49:04, 3rd in div;
274. LISA CLARKE, 38yrs, 3:04:10;
300. FRANK RUONA, 62. 3:06:01 2nd in 60+ div.
333. TANYA FREDERICKS, 41 3:07:22, 8th
916. TIM MCCARTHY, 3:28:40... (done as his practice marathon after a disappointing Portland Marathon; now we prepare for Napa Marathon)
2149. JIM LEONHARD, 60 in 3:57:54..( a very satisfying run for Jim this year)
I know JOANNE KAMBUR, SAM HIRABAYASHI and others ran it also; I will update later.
12/8/07. FUKUOKA MARATHON, Japan.
This is one of the most prestigeous marathons in the world with an invitation only field. Frank Shorter won it four times from 1968-1971; he was better known in Japan than here in the U.S.!
This year marked the debut for world record holder for the half marathon, SAM WANJIRU, of Kenya. It was also key marathon for the selection of the Japanese men's Olympic team.
note how Wanjiru executed negative splits on this run; the difficult thing for him was to be patient and not go out to hard. (He set a course record anyway).
Ken Nakamura is one of most prolific and well written track correspondents in the world. If it happens in Japan, Ken knows about it. Here is Ken's commentary on the Fukuoka marathon.
The Fukuoka marathon was, for more than two decades, the defacto World marathon championships. Frank Shorter won there four times, Akio Usami three times. Derek Clayton broke 2:10 there for the first time.
Fukuoka has had the top marathoners in the world continue to race there! Gebrselassie among them, and now Wanjiru sets a course record in his debut at the marathon distance!
The Japanese are using Fukuoka to select up to two of their Beijing marathon team members. Samuel Wanjiru runs 2:06:39 in his debut. Wanjiru did not just pop out of nowhere, he is the world half marathon record holder.
Deriba Merga of Ethiopia, who was the only runner to stay with Wanjiru past the 40th kilometre, finished second in 2:06:50, also under the previous course record of 2:06:51 set by Atsushi Fujita in 2000. It was a huge personal best for Deriba which knocked more than six-and-a-half minutes from his previous best, set in Paris earlier this year.
In the race for the Japanese Olympic team spot, Atsushi Sato, national Half Marathon record holder, came away victorious. He was third in 2:07:13, a huge personal best (previously 2:08:36). Sato was followed by Yukou Matsumiya in fourth with 2:09:40. Shigeru Aburaya finished in his usual spot, fifth (he was fifth in the 2001 and 2003 World Championships as well as 2004 Olympics). His goal of making the second consecutive Olympic team was shattered.
It was a disastrous day for the current and past Marathon record holders. Fujita, the former national record holder, finished a disappointing eighth, while the current national record holder Toshinari Takaoka finished tenth. Fujita was so exhausted with his effort, he fell just before the finish.
How the race unfolded:
The pace makers did very good job of keeping the pace steady at around three minutes for each kilomtre, turning the contest into a typical race of attrition. The first to lose contact with the lead pack were Mark Carroll and Alberto Chaica at about 3Km. The lead pack of 23 runners at 5Km was reduced to 22 runners by 10Km, 20 runners by 15Km and 15 runners by 20Km.
After passing the half way point in 1:03:30, in one of the most surprising turn of the event, Takaoka, Japan’s national 3000m, 10,000m and Marathon record holder, started to fall behind the leaders. The pace began to increase and by 25Km, only 10 runners - Fabiano Joseph and Isaac Macharia (both pace setters), Atsushi Fujita, Merga, Sato, Aburaya, Daniel Yego, Wanjiru, Yukou Matsumiya and Kensuke Takahashi – remained in contention.
At around 27.5Km, Yego and Matsumiya lost contact with the leaders, while Fujita, Aburaya and Takahashi were left behind some three kilometres later. Both rabbits dropped out of the race at 30Km, leaving Wanjiru, Sato and Merga in the lead. Before the race Wanjiru said he was concerned if he could be patient with the slower pace of a Marathon because he is so used to running fast from the gun. “I was quite nervous until 30Km,” he said.
But with 1:30:01 for the 30Km split, Wanjiru had cleared the first hurdle of his debut Marathon. With Wanjiru and Sato taking turn in the front, kilometre 30 to 31 was covered in 2:58, followed by 3:01, 2:57 and 2:58 splits for the next three. Then Wanjiru increased the pace after 34Km making Sato the next victim. The 35th kilometre was covered in 2:52, leaving Merga, who was fourth at the World Road Running Championships in October, as the only runner able to keep up with the Wanjiru’s pace.
By 35Km, Sato was seven seconds behind the leaders and Wanjiru started to throw in some surges. The next four kilometres were run at a quite uneven pace - 2:56, 3:04, 2:57 and 3:11. At 39Km, Matsumiya passed Aburaya and moved into fourth, thus keeping his hope for the Olympic team spot alive. Wanjiru and Deriba were still together at 40Km, but then Wanjiru made a strong move around 40.5Km and the race was over. Wanjiru covered the final 2.195Km in 6:36 and won the race in the course record.
Before the race, Wanjiru revealed his plan of running 2:06 in Fukuoka and then run 2:05 in a spring Marathon, perhaps London. He thinks that is what it will take to make the Olympic Marathon team for Kenya. With the first part of his goal fulfilled, his second Marathon, which may be harder than the debut, will be awaited with much anticipation.
Unless something dramatic happens in Tokyo and/or the Lake Biwa Marathon next year, Sato is likely to be selected for the team. After the race he said, “Although I could not win the race, I was able to race against Wanjiru and recorded a personal best in the low 2:07s, so it was a good race for me. I had so much trouble since 2004, I was almost ready to give up (the Marathon), but with the help of my coach (Yasushi Sakaguchi), I was able to make it to the top.” As the situation stands now, Sakaguchi could have two of his runners on the Olympic Marathon team. Another of his protégées, Tsuyoshi Ogata, who finished fifth at the World Championships in Osaka, also has good chance to make the Olympic team.
Ken Nakamura assisted by Akihiro Onishi for the IAAF
Weather: temperature 13.5C; humidity: 47%
Results (athletes JPN unless otherwise noted):
1. Samuel Wanjiru (KEN) 2:06:39, Debut, Course Record
2. Deriba Merga (ETH) 2:06:50 PB (also under previous Course Record)
3. Atsushi Sato 2:07:13, PB
4. Yukou Matsumiya 2:09:40
5. Shigeru Aburaya 2:10:30
6. Kensuke Takahashi 2:11:52
7. Daniel Yego (KEN) 2:11:57
8. Atsushi Fujita 2:12:29
9. Naoki Mishiro 2:12:56
10. Toshinari Takaoka 2:13:40
Splits for Wanjiru:
(note that 15:32 is 5 minutes/mile)
5Km - 15:04
10Km - 30:03 (14:59)
15Km - 45:06 (15:03)
20Km - 1:00:12 (15:06)
25Km - 1:15:05 (14:53)
30Km - 1:30:05 (15:05)
35Km - 1:44:49 (14:44)
40Km - 2:00:03 (15:14)
Finish - 2:06:39 (6:36) ¶ 6:38 PM
