Sunday, January 20, 2008
Week of 1/21/08: Workouts , upcoming key races , brilliant pre-race tips, results, new NIKE "Air Zoom Vemero", a neutral , well-cushioned mileage shoe for the roads is available for women at Greenbrae store.
> Remember that I add notes, last minute changes through Sunday so check in periodically during the week. I try to add only helpful training tips, race information and some results from our own workout group; I know we are all overloaded with information that I will try to keep the text short.
>TUES. 9am Hill Repeats to resume from ROSS COMMON site next Tuesday, 1/29/08. Looks like Kevin, Sally, Denise, Cynthia, possibly Christina and others to join in.
1/22/08. TUESDAY. 6:30am TEMPO. China Camp
it's gradually getting lighter in am, but it will be cold.
1/22/08. TUESDAY. 9am. HILL REPEATS. Tenn. Valley
Meet at church parking lot.
1/24/08. THURSDAY. 7am & 9am TRACK at COM
Long interval emphasis for all those running KP Half on 2/3/08. Count on some volume here.
For those of you running the KP Half this is the last quality workout before the race.
CONGRATS! to the 9am group which showed up in force on a cold and rainy morning with 20 participants!
We ended up doing 3-4 miles of alternating non-stop 400's at 5K race pace/400 at 20" slower (about marathon race pace). A good practice session for lousy weather days: it's non-stop and over quickly, requires paying attention to pace, and simulates a road race effort in that we take no breaks.
1/25/08. FRIDAY. JASON's Group runs, but fairly quick pace group. 10 MILE RUN.
F: 5:34 am @ Smith Ranch Deli -- Home of the 22 minute sandwich.
This week, Brad and I will discuss Section 16.18 (pgs. 312-330) of the Mitchell Report, whether Puff Daddy (he will never be P. Diddy to me) was framed or not, and which
actor and movie received the biggest Oscar snub (how could Knocked Up NOT get nominated, dude!). Next week preview, Spears' parenting skills.
Join us for the best 10 mile loop between the Lincoln Ave. and Lucas Valley exits! No better (at least clean) way to start off the end of your week!
1/26/08. SATURDAY. 7am. HILL REPEATS. Mc Ginnis Park. Session #4. 12-13 reps.
Hopefully not quite as cold as last Saturday. There's more daylight now - and you get to see the sunrise during the workout! As usual we meet in the paved parking lot of the golf club area, do our 5K warmup (or less depending on your base) followed by our reps up the 296 yd hill. See you then...those of you building mileage for marathons or half marathons will do fewer reps plus extra miles around the levees. Remember, that doing hill repeats builds those Achilles tendons, calves, hamstrings, hip extendors, quads, and fitness for the track, road racing and Dipsea preparation. We will gradually work up to 20 reps on this hill, then switch some of the workouts to Walsh Drive on the Dipsea course for repeats in April.
1/27/08. 6:45 am @ Mill Valley Fire Department / Mill Valley Market (Corte Madera Av)
Rail Road Grade 16.5 mile run up/down Mt. Tam East Peak. JASON'S RUN group. Note, this is a faster group; no ride with Kees: run up and down).
"One of our favorite trail long runs ... especially this time of year! The trail holds up very well to the weather. Should see some great waterfalls.
We will search for enlightenment and snow angels on our journey all the while logging some great miles on our precious mountain that might just be the key to Tamalpa-ites
looking 10 to 15 years younger than their true age. Could this be our 3rd year in a row of snow at the top when we run this??? "
THIS WEEKEND: Practice RACE RITUAL tips for mileage weekend, KP half marathon or Couples Relay:
Practice PRE-RACE ROUTINES this weekend if you haven't done that in the past; in fact I suggest that the night before and day of your long runs, get your eating, warmup, time of day so that you acclimate your body to a working routine.
> Run at the same time of the day as the race. For example our 7am hill repeat group workout gives you that practice;
> Eat the same pre-race meal the NIGHT BEFORE and DAY OF that works for you so that anxiety about "What do I eat?" is eliminated: should all be worked out. Vicki are you listening?
> Establish your pre-race warmup routine: there's confidence in having a proper warmup that works for you and reduces the jitters before the race.
> Run within yourself the first half of the race; then you bear down, focus on working (or maintaining) the second half. Ideally, the second half is faster than the first half...Avoid the too-fast start; there is plenty of time to move out once the field is sorted out within a half mile to mile depending on the size of the race;
> Avoid placing yourself incorrectly at the start position in large fields by checking out the results from the previous year. How many finished at your projected pace? Then you now where to line up...For the faster runners you can look at being in a race of say, 500 even though there are 5000 or more in the race.
RESULTS: Coach Jason Jacobson, ran the CARLSBAD MARATHON last weekend which is not a flat course. Jason gets this marathon in because it is sandwhiched in between XC and track seasons. He coaches San Rafael High School runners. Jason placed 17th in 3:03:59 (7' pace) though he went under 3 hours last year - tough to do on this course.
LOOKING AHEAD
> 2/3/08. KAISER PERMANENTE HALF MARATHON/5K.
This race is 25% ahead of last year in registration, we're now at 7,000 entries; if you plan to run this half, pre-register - it's likely there will be no race day registration. Check Rhoyco.com site.
This very popular half marathon has a fast course and is a good steppingstone to the Spring marathons.
> 2/10/08. TAMALPA COUPLES RELAY hosted/managed by Tamalpa Runners
Time to line-up your relay partner! This event is blast for young and old; excellent for speedwork - time to support our Club run. For those of you who have youngsters in the St. Marks running program with Mr. Orick, let's encourage those boys and girls to enter.
Woman/Partner run two laps on a one-mile loop, then tag their partner who run the same course. Two to five deep in the divisions based on the combined age of the couple and number of participants in open, married, father/daughter, and mother/son, or grandparent/grandchild and lesbian categories. .
TIME: 9am.
WHERE: Vintage Oaks Shopping Center, behind Costco/Target store areas.
FEE: $25/couple; $30 race day. Numbers picked up race day.
Register: online at http://www.active.com/ or application on http://www.tamalparunners.org/. ¶ 1:41 PM
> Remember that I add notes, last minute changes through Sunday so check in periodically during the week. I try to add only helpful training tips, race information and some results from our own workout group; I know we are all overloaded with information that I will try to keep the text short.
>TUES. 9am Hill Repeats to resume from ROSS COMMON site next Tuesday, 1/29/08. Looks like Kevin, Sally, Denise, Cynthia, possibly Christina and others to join in.
1/22/08. TUESDAY. 6:30am TEMPO. China Camp
it's gradually getting lighter in am, but it will be cold.
1/22/08. TUESDAY. 9am. HILL REPEATS. Tenn. Valley
Meet at church parking lot.
1/24/08. THURSDAY. 7am & 9am TRACK at COM
Long interval emphasis for all those running KP Half on 2/3/08. Count on some volume here.
For those of you running the KP Half this is the last quality workout before the race.
CONGRATS! to the 9am group which showed up in force on a cold and rainy morning with 20 participants!
We ended up doing 3-4 miles of alternating non-stop 400's at 5K race pace/400 at 20" slower (about marathon race pace). A good practice session for lousy weather days: it's non-stop and over quickly, requires paying attention to pace, and simulates a road race effort in that we take no breaks.
1/25/08. FRIDAY. JASON's Group runs, but fairly quick pace group. 10 MILE RUN.
F: 5:34 am @ Smith Ranch Deli -- Home of the 22 minute sandwich.
This week, Brad and I will discuss Section 16.18 (pgs. 312-330) of the Mitchell Report, whether Puff Daddy (he will never be P. Diddy to me) was framed or not, and which
actor and movie received the biggest Oscar snub (how could Knocked Up NOT get nominated, dude!). Next week preview, Spears' parenting skills.
Join us for the best 10 mile loop between the Lincoln Ave. and Lucas Valley exits! No better (at least clean) way to start off the end of your week!
1/26/08. SATURDAY. 7am. HILL REPEATS. Mc Ginnis Park. Session #4. 12-13 reps.
Hopefully not quite as cold as last Saturday. There's more daylight now - and you get to see the sunrise during the workout! As usual we meet in the paved parking lot of the golf club area, do our 5K warmup (or less depending on your base) followed by our reps up the 296 yd hill. See you then...those of you building mileage for marathons or half marathons will do fewer reps plus extra miles around the levees. Remember, that doing hill repeats builds those Achilles tendons, calves, hamstrings, hip extendors, quads, and fitness for the track, road racing and Dipsea preparation. We will gradually work up to 20 reps on this hill, then switch some of the workouts to Walsh Drive on the Dipsea course for repeats in April.
1/27/08. 6:45 am @ Mill Valley Fire Department / Mill Valley Market (Corte Madera Av)
Rail Road Grade 16.5 mile run up/down Mt. Tam East Peak. JASON'S RUN group. Note, this is a faster group; no ride with Kees: run up and down).
"One of our favorite trail long runs ... especially this time of year! The trail holds up very well to the weather. Should see some great waterfalls.
We will search for enlightenment and snow angels on our journey all the while logging some great miles on our precious mountain that might just be the key to Tamalpa-ites
looking 10 to 15 years younger than their true age. Could this be our 3rd year in a row of snow at the top when we run this??? "
THIS WEEKEND: Practice RACE RITUAL tips for mileage weekend, KP half marathon or Couples Relay:
Practice PRE-RACE ROUTINES this weekend if you haven't done that in the past; in fact I suggest that the night before and day of your long runs, get your eating, warmup, time of day so that you acclimate your body to a working routine.
> Run at the same time of the day as the race. For example our 7am hill repeat group workout gives you that practice;
> Eat the same pre-race meal the NIGHT BEFORE and DAY OF that works for you so that anxiety about "What do I eat?" is eliminated: should all be worked out. Vicki are you listening?
> Establish your pre-race warmup routine: there's confidence in having a proper warmup that works for you and reduces the jitters before the race.
> Run within yourself the first half of the race; then you bear down, focus on working (or maintaining) the second half. Ideally, the second half is faster than the first half...Avoid the too-fast start; there is plenty of time to move out once the field is sorted out within a half mile to mile depending on the size of the race;
> Avoid placing yourself incorrectly at the start position in large fields by checking out the results from the previous year. How many finished at your projected pace? Then you now where to line up...For the faster runners you can look at being in a race of say, 500 even though there are 5000 or more in the race.
RESULTS: Coach Jason Jacobson, ran the CARLSBAD MARATHON last weekend which is not a flat course. Jason gets this marathon in because it is sandwhiched in between XC and track seasons. He coaches San Rafael High School runners. Jason placed 17th in 3:03:59 (7' pace) though he went under 3 hours last year - tough to do on this course.
LOOKING AHEAD
> 2/3/08. KAISER PERMANENTE HALF MARATHON/5K.
This race is 25% ahead of last year in registration, we're now at 7,000 entries; if you plan to run this half, pre-register - it's likely there will be no race day registration. Check Rhoyco.com site.
This very popular half marathon has a fast course and is a good steppingstone to the Spring marathons.
> 2/10/08. TAMALPA COUPLES RELAY hosted/managed by Tamalpa Runners
Time to line-up your relay partner! This event is blast for young and old; excellent for speedwork - time to support our Club run. For those of you who have youngsters in the St. Marks running program with Mr. Orick, let's encourage those boys and girls to enter.
Woman/Partner run two laps on a one-mile loop, then tag their partner who run the same course. Two to five deep in the divisions based on the combined age of the couple and number of participants in open, married, father/daughter, and mother/son, or grandparent/grandchild and lesbian categories. .
TIME: 9am.
WHERE: Vintage Oaks Shopping Center, behind Costco/Target store areas.
FEE: $25/couple; $30 race day. Numbers picked up race day.
Register: online at http://www.active.com/ or application on http://www.tamalparunners.org/. ¶ 1:41 PM
