6/3/07: Workouts, . Taper week-a plan is written below.
> Sunny Blende will talk to our 9am Tues group, Tues 6/12/07. See below
> Grete Waitz to be here 6/13/07 at 12:30pm at Embassy Suites. See info below.
> Updates on Brazil Nuts trip, David Champagne
NExt Tuesday, after Dipsea race,(612) for our 9am groups we will do easy recovery run and then meet at Dipsea Cafe where we'll brunch and SUNNY BLENDE, our club nutritionist will give short talk on the how to of nutrition on long runs, how the insulin and sugars relate to performance and more.
UPDATE on IRONMAN BRAZIL and our "Brazil Nuts" adventure to Ironman Brazil:(you can see the results on www.ironmanlive.com site.
Received an email from kevin on 5/26/07. Their bikes arrived a day late; cothes two days later and Linda's clothes went to Peru! So she had to buy shoes for the run. Otherwise they are having a good time and are ready for Sunday am event.
LINDA LINDSAY did a 12:27:23 for 15th in 40-44 div. She did a 1:42:22-6:27:59-4:17:02 splits. Linda is an awesome biker and it showed today. Her run was her best (amazing considering that she had to buy her shoes the night before the race due to her luggage ending up in Peru!. So a good day for her. She did not have much time to train due to juggling a tight job/homelife situation, and should be commended for her effort today. .The ability of this group to multi-task is awesome.
GAYLE SHIMOKAJI did a 1:38:13 swim, 7:21:22 bike; 5:00:35 run = 14:00:10 -2nd in 50-54!
Gayle also was lucky to train 3 days per week and had the stress of her mom being gravely ill. With so little time for her training her run portion did suffer, got a little spooked running in the dark; but heck, she got 2nd in 50-54 div!
After the race, she went with family to Patagonia, had a great time there, BUT then their flights were cancelled when it came time to return home. That meant all connecting flights had to be cancelled; paid a penalty and then had to buy New tickets to get home: the trip from hell - very costly!
KEVIN PORTER, did a 1:42:22 swim (w/linda) and 7:18:39 bike - 5:42:12 Run=14:43:13-13th in 55-59! He had his best swim; caught up with Gayle in the 112th mile; started with a good marathon race, but halfway through had severe stomach problems with vomiting. That blew apart his run. But, as always, Kevin's positive side prevailed and he had one heck of a time after the race exploring the Amazon.
At least we have their updates in. I'm only in the dark about Dave's situation: did he start?, Chip didn't work? Technical problems? We'll hear shortly what happened.
On 5/30/07: heard that Dave had to give up on his race due to flu! Hard to take. But I'm hoping to get him into something like Vineman Tri since that's not far off ; only needs to maintain his base. Kevin is doing Vineman to do the better time he knows he can do; by at least a half hour.
DAVE CHAMPAGNE had the flu on race day. HAd to cancel. But he philisophically put that bummer behind him and just looked ahead; did Escape from Alcatraz in 3:17:43 for 1030th place out of over 1500. He is also going to do Vineman now. Good on you Dave for looking ahead. He was such a spirit for the Brazil trip: motivated the group, had t-shirts , hats made with "Brazil Nuts" embroided on the apparel...Hope this next event turns out better!
Apparently the Amazon visit turned out to be quite the experience with pirahna fish, alligators, dolphins, a tour through the canopy and more...
MARIN MEMORIAL DAY RACES 10K went well for our group - update later. You can also see it on the www.buzzwordproductions.com site and probably Tamalparunners.org. An additional success was the Youth Races - good to see that entertaining event back.
> Avoid cramming for Dipsea and spread out/reduce the number of hill workouts. Remember we started the homwework back in Jan, Feb, March with Hill Repeats that provides the foundation for a hilly race;
> have your race morning eating, warmup ritual down. MMDR 10K will be good practice for establishing your routine, warmup, etc. and dealing with anxiety, or I should say anticipation.
> Last quality workout is about 10-11 days prior to race day, which is TH 5/31 - at track which works well with our schedule. So we put in a "Dipsea simulation workout" which went well.
> On weekend of 6/2, 6/3 I'd get in a "Normal" trail run without hills, a 10 miler , easy endurance. We're giving the hill trained legs recovery time for the big day: they have to be fresh, springy and ready for the big effort.
During taper week, mileage is reduced, but keep it steady pace: just cut it shorter. And you have extra rest days so you should be eager to run on Sunday.
Have confidence in the homework you put in over the first quarter of the year; stick with your game plan for running the course.
Show up on race day with a positive attitude, no doubts. If someone asks you how you are feeling, "I feel great, I love this race!" Don't get sucked in to a nervous , self-doubting mode - you did your homeowork, and you're going to hit a best time for yourself. Take charge of your race!
By Taper Week (week before the race) you know the "work is done" , "the hay is in the barn" - there is no "training" this week: just quick light workouts and gathering strength for the big Day. .
To take your mind off the upcoming race, get that project done you've been putting off so long. Should be able to stay awake and have a dialogue with your spouse this week...Hah!
I want you to have fun with this event, it's a great trail race with a long history- and you're part of it!
> 6/4. Mon: rest
> 6/5. Tue: few hills; we'll do out/back on Tenn Valley course that we use for TCRS in Feb. 3.5M followed by 5X 20"-30" hill repeats .
> 6/6/. Wed. rest
> 6/7. Th. reduced track session: quality stays on, volume low 4M total with warmup.
> 6/8. Fri. rest or 3M
> 6/9. Sat. rest
> 6/10. Sun. DIPSEA
I'll be on top of Cardiac least cheering you on.
6/5/07. Tuesday. 6:30am . TEMPO. At YMCA location.
6/5/07. Tuesday, 9am. HILL REPEATS. Tenn Valley site; church parking lot/fruit stand.
Don't worry, it will be appropriate for this week's taper.
6/5/07. Tuesday, 9am. HILL REPEATS. Ross Common.
Warmup run to Phoenix; 3 X 30" up dam road (B/B).
Mt. Baldy: 2 X 1' (B/B); then to:
Fish Gulch: 4 X 15" (B/B). then back to base of dam road by parking lot and and do 45" up dam road; return to base and do steady run back to Ross Common( Remember Wed is rest day.
6/7/07. Thursday, 7am & 9am. TRACK. ...taper workout for those running Dipsea and regular workout for those not running Dipsea.
See you on Sunday on top of cardiac. LOOKING AHEAD:
6/12/07. Tuesday. 9am. Tenn Valley group. Short recovery run from church parking lot; then we go to Dipsea Cafe and hear Sunny do her talk on nutrition and running, how our insulin affects everything we do, and fluids.
6/13/07. WED. 12:30pm. GRETE WAITZ to talk at Autodesk. Must "pre-reg."
Hazel informed me that this famous Norwegian runner and 9-time winner of NYCMarathon who is battling cancer, will be at Autodesk, 111McGinnis Pkwy (just past Embassy Suites) to give her talk and visit with the audience. Hazel is the designated contact and you must contact her in advance to obtain a badge. So contact : email@example.com - in advance. Should be an interesting session.
5/14/07: Workouts, Marin Human Race, comments:
(today's recap of Marin Human Race will be updated later: Sandy's out of town visiting daughter, and I'm multi-tasking; so I'll finish with how our group fared a bit later in the day).
Last Saturday,May 12th, at 8:30am We had the MARIN HUMAN RACE 5K. A good number of the group and Club showed up to get in a good 5K time trial - and to take the 5K time, double it and add a minute approximates their 10K time, which most will do later this month at Marin MEMORIAL DAY RACES 10K/2.5M.
The HR course has been revised from 4M to 5K for a number of reasons and seemed to be a better distance for most participants; the test this year was to see how it worked logistcially along McGinnis Pkwy.
I was responsible for measuring, marking, coning the course and lead biking the race. After the starting gun fired, as usual, a few yahoo's at the front sprinted for about a 1/4 mile only to slow down dramaticially and wither by the side of the road. I saw, SRafael HS coach, JASON JACOBSON, gradually take over the lead with TERENCE BENNET not far behind. Jason had run a hour before the race and had yet to work MCAL's later that day.
Race day was a bit windy, but still a good day for this run with lots enthusiasm displayed by the runners.
Terence gradually took over the lead once we hit the Civic Center Lagoon with a half mile to go and took the win with a 17:21, followed by BOB COOL in 17:36, WAYNE PATTON in 17:41 and then BRIAN BORT, 26, who worked at Arch Rival, took 4th, and first in 20-29 brackett. Way to go Brian! Very close behind his girlfriend, JULIE ALLEN, who runs for Stanford, took 7th overall and topped the women's field with a 18:18.
Our tempo group runner, MANNY BERSTOM, 43, took MM division with a 18:22 and 8th overall; BRIAN MCCURDY, from our 7am TH group, in 20th, ran 19:44 to win 1st in 50-59 div. ; KAREN STEELE took 1st in 40+ div with a 20:27.
I was VICKI DEMENNO after the race only to hear her lament that she did poorly. I called her later in the day and asked her if she had picked up her 2nd place hardware in 40+ division - and 10th woman overall? KIM JUAREZ, no doubt pacing someone, ran a 24:04 for 78th overall with KEVIN PORTER not far behind in 88th for a 5th in 50+ with a PR 24:20! And that's after biking a 90 miler on Wednesday..JULIUS SCHILLINGER, from our 7am group, was 100th in 24:51 and took 3rd in 60+ division. PATTY SANDERS, very much the triathlete now, took 1st in 50-59 div. with a 25:13 and 102nd overall. MARX CAZANAVE, 67 took 125th overall in 25:42.
DENISE SEWELL, from our 9am TH group, was held up at the cross-over by police ( as were a number of other runners) and still managed a 27:34. Her son, AUSTIN SEWELL, 10, was 1st in 11& under with a 22:08 - Way to go Austin!
IN the Veteran divisions DICK COUVILLION, 78 took 322nd overall and3rdt in 70+ with a 31:14, while LEON SIVERTSON took 4th with a 32:10; JIM KAMBUR took 5th in 32:57. In the women's arena, SUSAN GARNETT, 69, of our 7am group, took 2nd with a 32:07 (next year she's out of the younger category); ELIZABETH TIGHE, 64, was 413 overall and ran 34:35 to take 3rd! Our veteran, JOANN KAMBUR, 70 took 1st in div. with a 30:11 with a display of Greek power! A good showing by this group who do their TH speedwork together.
All in all, a good run , though the only annoying glitch for the runners was the police holding up runners now and then to let traffic go by; either that or the Marin Lagoon residents would scream bloody murder! Not sure what the solution will be; I'll know more after our post-race meeting.
NOTE, that we will NOT have Saturday Hill Repeats between now and Dipsea: everyone should be on the course now. Tuesday group HR will continue - next Tuesday, 5/15/07 we will do Railroad Grade.
5/15/07. TEMPO , 6am at China Camp.
5/15/07. Tuesday, 9am. RAILROAD GRADE RUN 8M
Meet at usual place across from MV Police/Fire station in downtown Mill Valley (Corte Madera Ave). Bring small duffel bag with change of clothes for after the run; be ready for warm or cool weather depends how the morning turns out.
Some folks cannot get there by 9am and will start a 10-15 minutes later - just so I know, I'm having those who need a ride back down to email me at firstname.lastname@example.org and copy me onto email@example.com (my regular email is on the blink now and then).
Meanwhile the same morning at ROSS COMMON the Hill Repeat group can continue with that program if RRG does not workout. Note, that Kevin will be doing RRG and won't be there, so get in a variety of repeats.
5/17/07. Thursday, TRACK at 7am & 9am.
5/18/07. Friday, CWT at 9am at COM.
>Kevin, David, Gayle all had a good race at Lake Berryessa's Napa Triathlon today (5/5/07) though the wind was fierce and the course very hilly. According to Kevin this course is more difficult than Wildflower; a good many people were surprised and ended up walking much of the run portion.
GAYLE won 2nd in her age group with a 6:42:57 (46:42-3:41:21-2:06:54)
KEVIN, won 1st place in 50+: 6:46:27 (54:46-3:38:09-2:03:32) If he hadn't taken about 9 minutes in transition (couldn't get wetsuit off) he would have with the group.
DAVE, 45-49, 12th: 6:43:12 (43:07-3:41:37-2:07:08)
Leigh, Linda,Melissa, Carolyn are at WildFlower Triathlon. Linda Lindsay not only did the Sat. Half Ironman(and suffered through two flat tires), but starts Sunday night with the NEVADA PASSAGE COMPETITON (wwwnevadapassage.com/competitor) - 7-day event including runs over tough terrain, dune buggy racing, back roads cycling (her specialty), back country skiing. check out the site. I'll have to hear how that goes later; tough to do after a half Ironman at Wildflower. Her team is winning the event as of Wednesday. Way to go Linda.
Apparently Carolyn had back trouble and could not do the entire event.
> RESULTS of MARIN HUMAN RACE 5K on 5/12/07.
(I'll start on the report of this large Marin race which was well- attended. We changed the it from 4 to 5K (3.1M) for this year which was well received. >>
> As the weather warms up remember to keep water and electrolyte drink nearby (even in the car) so you can keep up with the fluids you need -especially necessary for those training for long distances.
> Remember to put in, and make those rest days count, as you cram for Dipsea: the quality hill running, track, and long runs provide the stress of training, but it's during the days off that the adaptations take place. Days off have their place - especially when you're over 40. Don't get sucked into "cram training" mode. Do your hill days well, still keep your 1 1/2 hour long run (for endurance), track work and rest days. I'll be mixing up the hill work, e.g. next Tuesday with 9am group we'll be doing RRGrade (5/15/07) at 9am or so.
> If you want to try a lighter trail shoe for the race, come by the shop to see how the NB 790 , Asics Trail Attack, Asics 2120 trail fit.
>Remember to check wwwTHESCHEDULECOM for some good coverage on Boston and London Marathons. Larry Eder attended both events and does the write-ups.