Week of 1/28/08. Workouts, Tues hill repeats from Ross starts this week, Sat. hill repeats still on though the Kaiser Permanente Half Marathon this Sunday; encouraging a family member or friend to get moving? Here's some info using pedometers and 10,000 steps/day goal.

1/29/08. Tuesday. 6:30am. TEMPO. YMCA site. 6, 12K, 10M.

1/29/08. Tuesday. 9am. HILL REPEATS. Tenn Valley Group.
Meet at Church parking lot...Tempo run will depend on how the tide level is at that time; or do the hill repeats.

1/29/08. Tuesday. 9am. HILL REPEATS. Ross Common.
Kevin is back to get the hill work going again along with, most likely, Denise, Sally, Cynthia,Jennifer and others. We'll ease into it with a moderate workout.
Run warmup to Phoenix Lake parking lot:
4 X 30" (B/B) (back to base);
Easy run to base of Mt. Baldy:
1 X 1:30 (1');
1 x 2:oo (1')
1 x 2:30 (B/B)...jog back to top of dam: do pickup across the dam to the other side; continue a short out/back jog, then another pickup back across the dam. Then easy jog down to base of parking lot.
A tempo pickup to entrance pillars to Phoenix Lake. Recovery run to Ross Common.

1/31/08. Thursday. TRACK workout at COM at 7am & 9am.
We'll have taper workout for those running KP Half, plus normal workout for those not doing the race. Looks like we'll be having rain again during our workout: bring the appropriate gear.

2/2/08. Saturday 7am HILL REPEATS. McGinnis Park Session #5 for 14 reps.
Meet at inner parking lot; we'll do warm-up run around the levees for about 1.5M, 2.5M or 3.5 miles then meet at base of hill. Okay, Dipsea is coming up and track season for Jason's team members is right around the corner. Let's keep building the solid reps so we'll be ready to hit the course.

2/3/08. Sunday. I'll be working the course at the Kaiser Permanent Half Marathon so Ihope to see those of you who are entered for this run. We are expecting to hit the limit of 10,000 runners. This is one popular race!
Those of you prepping for Napa Marathon, Boston or others will want to make it a mileage weekend by running 5-8 miles on Saturday, then run the half on Sunday. ...
more to come. Remember to practice your pre-race routine the night before and morning of the race so that you have that down for the marathon event.

TRYING TO GET A FRIEND OR FAMILY TO EXERCISE?
Here is some helpful information to get them going without too much intensity and using those pedometers to work them up to 10,000 steps/day (5M) and the results that produces. Note that for most of you are working to improving performance; this article is more focus on how much exercise for health.
Here's the article (from BiosLife news):

You Don’t Need Intense Workouts to Improve HealthModerate exercise shows healthy benefits.
Moderate exercise, such as walking 30 minutes a day, may offer better protection against diabetes and heart disease than a more rigorous workout regimen, concludes a U.S. study that included 240 middle-age, sedentary people.
"On the surface, it seems to make sense that the harder we exercise, the better off we'll be, and by some measures that's true," lead author and exercise physiologist Cris Slentz, of Duke University Medical Center, said. "But our studies show that a modest amount of moderately intense exercise is the best way to significantly lower the level of a key blood marker linked to higher risk of heart disease and diabetes. More intense exercise doesn't seem to do that."
Perhaps even more surprising is that some of the benefits achieved through moderate exercise seem to last much longer than the benefits gained through more intense training, Slentz said.
The study was published in the August 2007 issue of the Journal of Applied Physiology.
The participants in the study were divided into four exercise groups: high amount/high intensity; low amount/high intensity; low amount/moderate intensity; and a control group that did no exercise. The volunteers started with a two- to three-month "ramp-up" period and then continued their exercise programs for six months.
The Duke team found that no amount of exercise significantly changed levels of low- density lipoprotein (LDL -- "bad" cholesterol). However, length and intensity of exercise did improve levels of high-density lipoprotein (HDL -- "good" cholesterol), and that benefit was sustained over time.
The study also found that low amount/moderate intensity exercise significantly lowered levels of triglycerides, which are particles that carry fat around the body and are also a good indicator of insulin resistance, a marker for diabetes. Reducing triglyceride levels lowers a person's risk of diabetes and heart disease.
"A proper exercise program appears to be able to lower a person's insulin resistance in just a matter of days. We were also amazed to see that the lower triglyceride levels stayed low even two weeks after the workouts ended," senior author and cardiologist Dr. William Kraus said in a prepared statement.
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Walking 10,000 Steps a Day is an Easy Way to Get Your Recommended ExerciseResearch shows people who set a goal of 10K steps get more exercise than those who walk briskly for 30 minutes a day.Getting your daily exercise by briskly walking two or three miles can seem a trifle daunting. But walking 20 or 30 steps—that’s not so bad, is it? Add up a few steps here and there, and soon you’re burning calories and boosting your daily activity level.
That’s the premise behind today’s popular 10,000 step programs, which encourage folks to walk 10,000 steps per day—the equivalent of five miles.Think in Steps, Not MinutesMedicine & Science in Sports & Exercise reports that women who were told to walk 10,000 steps each day walked more than women told to take a daily brisk 30-minute walk.
Equivalents to Walking 2,000 Steps
Physical Activity
Duration
Roller Skating
20 minutes
Jumping rope
12 minutes
Leisurely bicycling
20 minutes
Vigorous bicycling
8 minutes
Moderate stationary bicycling
11 minutes
Weightlifting
27 minutes
Cross-country skiing
10 minutes
Water aerobics
20 minutes
Low-impact aerobics
16 minutes
Tennis
10 minutes
Dancing
15 minutes
Source: www.utahwalks.org

How to Build More Steps into Your DayStart today with these easy tips:
Park your car farther way from the office or shopping center
Take the stairs instead of the elevator
Do a few laps inside the mall or grocery store before you start to shop
Stroll around the field at your kid's soccer practice/game
Use the bathroom or drinking fountain on another floor
Take things upstairs or downstairs immediately—don't save trips by piling things at the top or bottom of the stairs so you only have to make one trip
Change TV channels without the remote
Pace while you talk on the phone
Have your spouse or kids drop you off a few blocks from home and walk instead of ride
Take a walk instead of sitting around waiting for your car at the garage
Walk around the block while your kid is at piano or dance class instead of sitting around waiting for them
Take walking breaks instead of snack breaks at work
Skip the drive-thru and go into the bank, coffee shop, restaurant, or pharmacy
Have a walking meeting with a coworker
Every night before bed, walk around your house and do a quick pick-up/cleaning
Climb an extra flight every time you use the stairs. For example, if you are going from the 1st to 2nd floor, climb up the extra flight to the 3rd floor and go back down the stairs.

Conversion Table
500 steps = .25 mile
1,000 steps = .5 mile
1,500 steps = .75 mile
2,000 steps = 1 mile
3,000 steps = 1.5 miles
4,000 steps = 2 miles
5,000 steps = 2.5 miles
6,000 steps = 3 miles
7,000 steps = 3.5 miles
8,000 steps = 4 miles
9,000 steps = 4.5 miles
10,000 steps = 5 miles


The 58 middle-aged, previously inactive women in the study were randomly assigned to either accumulate 10,000 steps per day or to take a 30-minute walk on most, preferably all, days of the week. All the women wore sealed pedometers to measure the number of steps taken. In addition, the women who were told to take 10,000 steps wore a second pedometer so each could monitor her progress.
During the 4-week intervention, there was a significant difference in the number of steps the women took. On average, women in the 30-minute group walked 8,270 steps per day while the 10,000-step group walked 10,159 steps per day.Meet Your Fitness Goals by Thinking of How Much You're Doing, Not How Long it TakesThis same study from the University of Tennessee found middle-aged women who took at least 10,000 steps per day were much more likely to have healthy body weight and body fat percentages, which reduces their risk for obesity, heart disease, and other illnesses.
Researchers gave pedometers to 80 women (age 40 to 66) and found that those who logged 10,000 or more steps typically fell into the healthy BMI index (body mass index) and had an average of 26 percent body fat. Women who took 6,000 or less steps had about 44 percent body fat and generally fell well into the overweight category for BMI.
In a 2001 study, 15 women with high blood pressure were told to double their routine step count to 10,000 steps a day. After about six months, their blood pressure dropped an average of 11 points. And the best news is that the participants usually logged their steps by simply building more steps into their day.  ¶ 8:51 PM