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
