Week of 9/24/07.
Workouts and some supplemental small weight training/exercise routine for you to put on 3X5 cards and rotate. Designed to be short, to be done w/o rest, and target what runners/triathletes need.
9/25/07. Tuesday. 6:30am TEMPO. YMCA
I'll be taking some folks on the 6.5M course. i will be modifying the new 10m course at request of the runners to get us off LVRd.
9/25/07. Tuesday. 9am TENN VALLEY gp. Tempo day.
9/25/07. Tuesday. 9am ROSS COMMON.
Warmup run to Phoenix lake parking lot.
Dam Road: 4x10" easy surge pace (B/B) for warmup;
2 X 15" moderate speed;
2 X 30" @ good and steady pace(B/B)
jog to top of dam. Do pickup across dam, and continue on past end for easy 30" /back 30"; do another pickup rep aback across dam. Do jog to base of Baldy:
2 X 45" (B/B)
2 X 1' (B/B); run steady to Fish Gulch:
3 X 15" (B/B)
3 X 10" (B/B)...shift over to Shave Grade:
2 X 2:30 (1:30)...back to base of Shaver, then do tempo to Log Cabin. recovery run to parking lot, then Tempo from parking lot to tennis courts. Recovery run to Ross Common...Don't let injured Kevin workout out hard...
9/27/07. TH. Track for 7am & 9am ....
New addition to workout: you can expect always a new twist or ingredient to the workouts; I try not to repeat interval combinations for several weeks. The variety in hill repeats and track intervals makes you a better athlete as the body adjusts to the changes.
2 X 150 (50)
A/B/C gps 4 X 400 (on 2', 2 1/2', 3')
2 X 600 (200)...done at better than 5K goal pace.
Then A/B gps: do 600 fast, then without break right into a 1000 meter interval at 5K pace.
"C" gp: 400/800 in same manner.
9/30/07. Sunday about 6:30am. LONG RUN. likely 20M course with Michelle from YMCA and do loop: YMCA-Northgate-Dominican-Montecito-Loch Lomond-McNears-China Camp-Santa Venetia-Civic Center back to YMCA. One can do parts of it if you want to help Michelle with this run. Important for anyone prepping for a Fall Marathon.
I've been testing these routines myself and modified some of the more drastic ones I've seen to help our runners and triathletes.
Purpose: to balance out you muscle system that's too one-sided from just running.
Only about 10" rest between sets. I'm not concerned about amount used for lifting: just smooth execution, the weight will increase gradually, but you do gain muscular endurance for sure. 90" after a set of the 6 exercises in row for some water and break. Then go through it again. Gradually work up to 3 rounds.
Employing only about 6 exercises; they'll be other routines with the exercises rotated. Gradually work up to 25 reps on each, but start with, say 10 to see how it goes with the minimal rest. Have your equipment in place so you can move from one exercise to the next.
Designed not to take much time at all: you're trying to spend your energy mostly on your running or triathlon training. Most I've done is 31 minutes without rest. Twice in a week would be plenty - even once per week helps - even carries over for a week.
warmup: 1500 meter row/ or 20 burpees;
(Row maching on "erg" gives total warmup to legs, hips, back and arms: like doing 2M all-out)
> INCLINE BENCH PRESS or DB PRESS 10 (or PUSHUPS; we'll gradually add weight onto your back for those)
> ROMANIAN DEADLIFTS with DB or E-Z Curl Bar + 1 arm CURL=1 rep 10;
> "WIPERS" either on floor (easier) or on bench press: with 135 lbs balanced ,i.e. you're holding the bar over chest in straight arm balanced position (M can do with say 100lbs, W can use about 50-85 lbs.; shouldn't be a struggle to hold it up-just a good bit of work and doable. Now bring your legs together up & over to touch the plate on left side, bring legs back down to almost horizontal; then backup to touch plates on rights side and back down=1 rep. Note: only lower legs as far w/o low back arching, keep it flat to the floor or bench; do 10 each side. By having to do two things at same time makes it a productive struggle to say the least..(if you can do 100 I'll by you dinner; it's taken me 3 sets to do it). You won't have to do situps, "planks" again, plus you get hip flexor strengthening to help your leg lift for running and the "pull up" for cycling.
> PULLUPS 10: I'm lousy at pullups, so I use the assistance of a Gravitron or similar machine that way I can get the reps in and the beneficial back development.
> DB (thumb-up)"HAMMER CURLS", i.e. using dumbbells in running motion 20 reps, non-stop;
> JUMPS onto 24" BOX: 10. Explosive jump onto the box with both feet works to reduce contact time with feet on the ground during running: picking them up quickly. Interestingly on the research of an exercise that correlates to 5K time is this one because of the push-off from the ground and light touch, reduced contact time. Be careful to step down from the box so you don't aggravate the knees.
> ""GOOD MORNINGS" (10).Take BB behind neck, but on resting on upper back, almost straight leg stance, arch back and slowly bend forward while looking up ahead, to parallel to floor distance, pause 1-1000 (it stretches & strengthens those hamstrings) , then come back up slowly to upright. When coming back up, think using hamstrings rather than lifting with upper back. Repeat.
NEW AT ARCH RIVAL
9/17/07 Workouts listed first; many results later.
What a weekend of results by our immediate group! I'll have to do that in stages. Great job gang!
9/18/07. TUE. 6:30am. TEMPO. China Camp site
9/18/07. TUE. 9am. HILL REPEATS. Tenn Valley.
Meet at Church parking lot.
9/18/07. TUE. 9am. HILL REPEATS/TEMPO. Ross Common.
Warmu-up to Phoenix Lake parking lot:(B/B)= back to base of hill.
Dam road do 4 X 30" (B/B); 4 x 15" (B/B), then;
Mt. Baldy: 2 X 1' (B/B), then tempo pickup to Log Cabin, then ease to base of Eldridge:
2 X 45" (B/B); 2 X 1.5' (1'), then to base and easy run to Log Cabin; then:
Tempo to top of dam, jog recovery across the dam, plus a 1' further; then turn around and pickup back across full length of dam and jog recovery to parking lot down the hill of dam road;continue to pillars by entrance to Phoenix parking lot and do pickup to past tennis courts to top of rise. Recovery run back to Ross Common.
Anyone training for the half or full marathon add miles to COM and back.
9/20/07. 7am & 9am TRACK at COM.
be prepared for additional exercises in between intervals.
Weekend training tba...Note that next week TUESDAY I won't be here...
> Sat. 9/15/07: ANNA B-LEVAGGI Does a 32:14 or so - ahead of the 33 hour cutoff schedule time on the ANGELES CREST 100 MILER. She was hurting with plantar fasciitis, had two shots in her feet (wonderful, I'm sure), taped her feet; developed blisters when she pulled off her socks - along came some skin with tape! She had bad blisters for the run, but she did it! Way to go Ana!
You're in the "Pain to Gain" club for sure.
B. SUNNY BLENDE, who gave me the report, paced Anna. With all the pacing she has been doing she's an expert on the nutrition during the run now -first-hand experience! Anna did not have gut problems during those 32 hours. She told me that SUZANNA BONN from north Marin set a new CR of 22:00:15 and was paced by Gary Wang. Somebody sign her up for Tamalpa!
> Last Sunday was the TIBURON MILE SWIM and SHARI TRACY did under 25 minutes for the 2,000 meters (nautical mile is different than mile). A very good time by a very good swimmer. She was pleased!
> BANANA MAN CHASE 5K on 9/16/07
We could have had more of the group come out, but those who did were pleased with their own PR's or good efforts. As I've said, pushing the envelope when racing a 5K, teaches you how to race.
I had the fun job of being lead biker so I could watch the race unfold as the pack went from 12 to 8, to 6 (mile 1 in 4:28); turn to the uphill grade part of the Panhandle and the group separates quickly. Now were down to 3 leaders at about 2M; from then on to the turnaround on JFK the lead changed 3 times, but SERGIO REYES it to the group on the uphill of Stanyan St. and won in 14:19 for an av. of 4:37/mile.
Turns out MAGDALENA LEW BOULET stretched her lead by a minute to take it in 16:12 (5:14/mile)and this is not a fast course! Our own LIZ GOTLIEB took 6th woman with a 17:42!
Age divisions were all tough to place in: everyone is in a "bigger pond" as they say, but that brings out the best in all of us.
167 runners broke 20'; 101<18:35 (6 minute miles);
17 , 15:33 (5' miles).
F12-15: LAUREN CREATH, daughter of Vicki DeMenno, in spite of abdominal pains, placed 3rd in her div. with
a 24:24. That a way to hang in there Lauren!
F 30-34: KATHLEEN HELMER is knocking on the door of a sub-20' 5K with her 20:08 and 17th in her age div ( a very strong field in that div. when you look at www.bananachase.com );
F40-44: After her 16M on Friday (she's prepping for Nike Marathon), rest day on Saturday, MICHELLE WILCOX ran a 20:26 to support the Tamalpa team;
F45-49: Nailing a solid sub 20' run was TAMARA GONZALEZ to take 2nd in 45-49 with a 19:35;
VICKI DEMENNO was 12th with 24:28 (ran with her daughter); 14th was ANN CHARLTON, who achieved her goal of breaking 25' with a 24:58.
F50-54: DENISE SEWELL and SALLY RUBENS contributed with their PR efforts with a 27:09 and 27:12 respectively; they push each other in practice and on the trails!
F60-64: ANN HARDHAM places 6th with a 27:33;
F65-69: the hard-working and talented MELODY SCHULTZ runs a 21:37!
M50-54: 2nd for TOM O'REILLY in 16:48! While BRIAN MCCURDY does almost exactly 6' miles for 10th in 18:46. ;
M60-64: FRANK RUONA was 5th with a 19:08 - a tough division.
M65-69; ROB GORMLEY runs a strong 20:42 to take 1st!, while RUSS KIERNAN takes 5th with a 21:55;
M70+; BERNIE HOLLANDER puts his priority on holding his lead in points for 70+ enough to run this race in 24:48 - and then dashes off to Europe for vacation the same day!
Speaking of EUROPE, at the WORLD VETERAN GAMES in Turin, Italy our own SAM HIRABAYSHI and EVE PELL attended a full house with 9000 athletes from all over the world- some 90 countries! Article by Mark Winitz:
ELL AND HIRABAYASHI DYNAMIC DUO
AT WORLD MASTERS ATHLETICS CHAMPIONSHIPS
FOLSOM, Calif. - September 19, 2007 - Longtime distance runners Eve Pell,
70, and Sam Hirabayashi, 80, both of Greenbrae, Calif. like to do things
together, especially running. The fast couple, who are engaged to be
married, traveled together to the World Masters Athletics Championships
held September 4-15 in Riccione, Italy. Together, the standout Pacific
Association USA Track & Field athletes earned five medals in top-notch
Pell, who competes in the women's age 70 to 74 division, won a gold medal
in the W70 1,500-meter event with a time of 6 minutes, 34.44 seconds. She
earned a second gold competing on Team USA's winning W70 4x400m relay
team, which finished in 6:26.99 and bettered the listed U.S. W70-79 age
group record (6:33.91). Pell added a silver medal in the W70 division of
the 5,000m race, finishing in 24:00.32, and placed fourth in her division
in the 8K cross country race.
"The 1,500 is not my normal event," said Pell who has recently focused on
the distance. "But the race went perfectly. There was a pack of three of
us [including Irma Tomczak of Poland and USA's Jeanne Daprano] at the
front. When it came down to the final 100 [meters], I had something left
and was able to go by them. It was a great feeling. There were so many
people from so many countries."
Pell is known as a perennial top contender and 1989 champion at the
7.1-mile Dipsea Race over the rugged flanks of Mt. Tamalpais. She
competes for the San Francisco-based Impala Racing Team.
Hirabayashi competed on Team USA's M80 division 4x100m and 4x400m relay
teams. The 4x100m squad won a silver medal in 1:06.12, topping the listed
American record of 1:17.37 set in 1985. Hirabayashi's 4x400 team won a
gold medal in 6:41.73, which eclipsed the previous AR of 7:34.9, also set
in 1985. He just missed the medals podium in the M80 1,500m and 10,00m,
placing fourth in both events with times of 7:33.45 (1,500m) and 58:48.10
"Until this meet, Sam really hadn't run a step since July 5 when he
strained a hamstring. He was carefully rehabbing and staying off it,"
"I was surprised at the number of 80-year-olds that were there," said
Hirabayashi, who competes for the Marin County-based Tamalpa Runners
club. "It was interesting to see how quick some of these guys are. I was
impressed. I've never run a 4x100 relay before, or a 1,500 or 10,000 on
the track. It was a great experience."
The World Masters Athletics Championships are the world's biggest
international track and field competition. They are reserved for masters
athletes age 35 and over. The 2007 WMA Championships hosted more than
9,000 athletes from 90 countries.
For more information about the 2007 WMA Championships, visit
JACK BRAY in M70 race walking took 4th in 5K in 29:10; 4th in 10K with a 62:25.
BANANA MAN 10K was run at the same time:
KEVIN PORTER, who neither sleeps, nor eats much at all had a PR in the Alcatraz Swim the day before and a 5 minute PR on this 10K in 50:11 which placed him 4th in 55-59. DAVE CHAMPAGNE, who pushed Kevin through the run, did a 50:03 to begin his emphasis on running after a summer of triathlons.
Week of 9/10/07.
TUE. 9/11/07. 6:30am. YMCA course
TUE. 9/11/07. 9am HILL REPEATS/TEMPO group. Tenn. Vly.
Tempo workout today (3.5M and 4.5M groups)
TUE. 9/11/07. 9am HILL REPEATS. Ross Common gp.
Warmup run to Phoenix parking lot; do 6 x 15" (B/B)quick. Then up to Baldy:
2 X 1:30 (B/B); 2 X 1' (B/B); 2 X 30"(B/B); 1 X 3'(B/B)...then to parking lot easy run;
TEMPO to tennis courts; then recovery run to Ross Common. Those who are prepping for long dist. races add another 1-2M steady.
TH. 9/13/07. 7am & 9am TRACK at COM.
Those running Bananaman Chase 5K (10K) will do sets of 600/200's and 400/200's .
SUN. 9/16/07. BANANAMAN CHASE 5K, 9am, Golden Gate Park at Kezar Stadium (www.bananachase.com)...I will be able to take some in the van: meet at 7:30am- at Arch Rival parking lot. The start of the race is on Lincoln Ave, next to Kezar and GG Park border, goes counterclockwise around Panhandle, a bit into GG Park on JFK Drive and back to KEzar to finish on the track in front of the stands. The 10K continues into GGPark around Stow Lake and back to Kezar...
let's see if we can get some group photos in after the race on the infield. Some of our group are doing the 10K so it will be a bit later after the 5K finish.
A busy weekend of races:
> I was at Lake Merced Half marathon on 9/9 and TIM MCCARTHY , who is training for Portland Marathon, ran 8M on Sat, then did a 1:34 on Sunday - and placed 3rd in his age group;
MELODY SCHULTZ, training for Melbourne Marathon, took 1st in 60+ for her training run;
FRANK RUONA, who is preparing for CIM, did his planned 6:48 (sub-3 hour pace)and took his age group.
> Meanwhile, at the BIG KAHUNA MARATHON in Santa Cruz(a half Ironman distance) most of the group did PR's:
DANIELLE CANE, who did not plan to do the run portion due to a bad hip, heard she was the oldest female competitor via the PA System - during the race. She suddenly decided she had to complete the run and won it in 6:57:03. That a way to hang in there,Danielle.
> her daughter, MacKENZIE CANE was 9th in her age group, (20-24) did a solid 5:40:45 performance.
> LEIGH KENNY placed 5th in 40-44 (would have been higher, but pros were mixed in with the open field) with a 5:15:45. This was her day to test her triathlon-specific bike.
> Placing 6th in 50+, GAYLE SHIMOKAJI, who has had very little training since Ironman Brazil, did a 6:03:12. She had a good push from JEAN SAWAYA who helped pace her during the run.
GAYLE's time was close to KEVIN PORTER'S time of 6:02:20- for 7th in 55+ division. Kevin had one of his better runs and hit a half marathon time very close to if he had only run the half distance.
> DAVE CHAMPAGNE, who has biked little since Brazil, got through this one in 6:41:38. His focus is now on more running and preparing for "The Run to The Sun" along with Kevin and Linda in March 2008.
The plan is run from sea level to top of that volcano on Haleakala (10,000 feet)- about 34 miles. I plan to be there to go along with our planned bike ride two days after they do the run to the top. Should be an adventure!
> The remarkable MICHELLI JONES of Australia, did this event as a tune-up for Hawaii Ironman in October. She did a remarkable 4:19:33 and was the top group overall in the race.
Also there to win her age div. of 50+, was JERI HOWLAND in 5:14:44. Way to go Jeri.
All in all, a delightful event, well run and drew about 1100 this year.
Week of 9/3/07: Workouts, events.
>So many events this month that it is difficult to pick and choose! This week we have some of the group doing:
BIG KAHUNA TRIATHLON on 9/9 in Santa Cruz - a half ironman distance;
LAKE MERCED HALF MARATHON on 9/9 at 8am (and 4.5M at 9am see www.dserunners.com)also for those who are preparing later Fall marathons,to get in practice at an event, or get in a steady long run of 13.1M with multiple laps around the Lake. I'll have those preparing for the Oct. marathons do a 6-8M run on Sat; then the Half on Sunday for a good mileage weekend and marathon race pace practice.
I'll be doing lead biking for the race and then look for all of you on the course.
Note, they also have a 4.5M or one can do 1-2 laps of the race if not up for 13.1M. ...
Combine efforts for travel:
VAN POOLING: leave from Arch Rival, Bon Air at 6:45am. We would leave soon after the race since I work that day.
TUE. 9/4/07. 6:30am TEMPO. CHINA CAMP
TUE. 9/4/07. 9am. TEMPO. Tenn Valley group
TUE. 9/4/07. 9am. HILL REPEATS/TEMPO. Ross Common.
(Note:Kevin is to go easy on this workout and take Wed off because of his half ironman this weekend.)
Run to Phoenix parking lot;
4 X 30" (B/B) on dam road;
once at top of dam and when you get to water fountain/trough do pickup tempo to Log Cabin;
recovery jog to base of Shaver:
2 X 3' up Shaver (2' down recovery);
when at bottom of Shaver/ Fish Gulch do
3 X 45" (B/B) up Fish Gulch;
jog recover to Log Cabin, then pick-up to top of dam; recovery to parking lot; tempo to tennis courts followed by recovery run to Ross Common.
Th. 9/6/07. 7am & 9am TRACK with 5K PREDICTOR:
after warmup and strideouts:
3 X 1600 (1' rest exactly); average the 3 1600's, multiply by 3.125 = within 15" of 5K effort.
Sunday. 9/9/07. Lake Merced Half 8am; 4.5M at 9am. Fee $10. www.dserunners.com
SUNDAY. 9/16/07. BANANA MAN CHASE 5K. (I had it down before as 9/15, but it's on 9/16-Sunday). Golden Gate Park. www.bananachase.com, put on by RhodyCo Productions. They also have a 10K available this year.
We'll be having as many of you run this 5K for your baseline 5K mark and to put in some teams for Tamalpa (signup to get your USATF card for road racing so the team scoring counts: www.pausatf.org; this card will be good for the entire year of any races we do as a group)...Your "5K Predictor" workout on Th 9/6/07 will give you a close pace to zero in on for the race. I want to get some group shots also on the Kezar Stadium infield after we finish.
> Those running October marathons and half marathons: the 2nd and 3rd weeks of Sept is when you do the best mileage weeks; then more stamina, i.e. tempo runs; then taper.
> After a solid triathlon training weekend over Labor Day, this is taper week for those doing Big Kahuna this weekend.