Monday, February 04, 2008
Week of 2/4/08..Workouts, results & storiesof the KP Half and Jed Smith, make note of the upcoming Couples Relay on 2/10.
2/5/08. TUE. 6:30am. TEMPO . china Camp
2/5/08. TUE 9am. HILL REPEATS. Ross Common.
Run to Phoenix parking lot and do 4 X 20"( Back to Base (B/B) to warmup those legs; then 1X1:30 then easy jog to top and continue to Eldridge Grade;
2 X 45" (B/B), 2 x 1"(B/B), 1 X 1:30(B/B);
Fish Gulch: 6 X 10" quick (B/B), steady run to Mt. Baldy;
1x3' (B/B); then easy run to parking lot;
do pickup from parking lot to entrance of Phoenix Lake road.
Recovery run back to Ross Common.
2/5/08. TUE. 9am. HILL REPEATS. Tenn. Valley - out at Tenn Valley dirt parking lot.
We will mix up the terrain today since some are recovering from KP Half. It will be nice to have some sunny weather again!
2/7/08. THURSDAY. 7am & 9am. TRACK. Couples Relay prep
We'll practice 2M race pace for that Relay on Sunday:
We'll match up with equal pace partners, can be male or female;
You will each run 4 - 800's; your rest time is the time it takes your relay partner to run their 800. this should be entertaining as well. The idea is to give you an idea what pace you'll want to run for the 2M race.
2/9/08. SATURDAY. 7am HILL REPEATS. McGinnis Park. 15 reps.
We should have more daylight - even catch the sunrise now...so if you are behind on reps, just pick up from where you left off and tag on a good recovery run around the ponds.
For those doing the marathon, do about 8-10 reps and then add on some good mileage.
2/10/08 SUNDAY. 9am. COUPLES RELAY. Vintage Oaks area
Each partner runs 2M...see http://www.tamalparunners.org/ for details...let's get people out for this low-key event: great for first timers and speedwork for everyone else. Get your run partner lined up early this week! i'll be seeing you there at the finish line that day. I'd like to see our groups make this event: it's fun and gives you good speedwork.
RESULTS: (still working on this one; we had many of the groups in this race)
KAISER PERMANTE HALF MARATHON (2-3-08)
Thank goodness, on race day it wasn't the full storm we had on Friday and Saturday! Even with my early morning start setting up GGPark for the race, I could see that the inclement weather was gradually passing by the race area. However, there was that strong headwind on the Great Hjghway. I saw a number of you run by at about the 6.5M point where the half and 5K merged, though it became more difficult to pick you out as the density of the field increased.
For those who did their first half, and others who hit PR's these results will give you an idea what our tempo pace should be for future training.
The race was won by:
ANITA GUISTI(32), a Dutch runner living in the Bay Area who has recently won the XC Championships final in GG Park last season. She won in 1:17:42 for 10th overall.
The men's winner, CROSBY FREEMAN(23) of SF won the half in 66:42 for a convincing win over JAMES NIELSEN (28) of Palo Alto took 2nd in 69:09.
JANET KJELMYR ran her first half marathon, in 1:53 (she ran with another person's number) and that would have put her in the top 15 , 80+ runners. JEANIE SAWA (51) placed 10th in the 50-54; 1392 overall with a 1:52:37. Congrats JEANIE!
GAYLE SHIMOKAJI (51) placed 12th, 1420th O'all, in 1:52:54; when I saw her with Janet they looked very much under control.
HAZEL WOOD, our Chi running coach, placed 6th in 55-59 div. with a 1:58:15;
PATTY SANDERS, our triathlete, placed 15th in the same division with 2:04:55. Way to go ladies!
DEB RUSHMAN (43) made her half marathon debut in fine style with 16th woman overall in 11:27:15 placing 128th overall -and had energy left over. Give her more experience and she will placing in her division.!
MELISSA LEWIS (41) in spite of some back pain ran a solid 1:37:27 for 490th overall.
KATHLEEN HELMER(34), ran a PR by several minutes for 471st place overall; 23rd in her age group with a 1:36:57. It's almost a miracle considering how bad a cough/cold she had the Tuesday before! Way to go Kathleen. (here I'd told her to skip the race because she was so sick)
MICHELLE WILCOX (40) 24th woman, 591st overall in :1:39:31; our talented triathlete and biker, LINDA LINDSAY (43) was 66th woman, 1463 O'all in 1:53:27, after racing a mountain bike duathlon in Sacramento on Saturday. ...more to come
LAURIE ROLLO, (45) 1:53:35 (2:00:28 by their time) entered even after dealing with a lost month of training during December due to illness. Great job for having been under the weather, Laurie!
She was 1966th O'all and 100th woman finisher(that warrants a special awards);
CYNTHIA WATSON (45) ran with Kevin was 72nd in her age group with 2:10:36. Side note: Cynthia had to cancel our social function on Monday due to her husband being ill; that was until I learned later in the evening he had to go in for an appendectomy! Well, if you need an excuse to cancel a party, that one qualifies.
KEVIN PORTER, ran with Cynthia after doing a duathlon on Saturday; got in 2:10:52 for 2766th overall -and wsn't nagged by the hamstring issue he's been dealing with. ;
CHRIS OAKES was 257th O'all- chasing Deb for a while and ended up 19th in his age group in 1:31:56;
KENT MORALES (31) was 813th with a 1:43:26 - great job for one who doesn't do long runs. Added drama: As Kent ran by where I was at the 6.5M mark he quickly gave me his jacket, gloves and that he would return them to me on Tuesday. I found out from a phone call from his girlfriend , Amanda, that after the race Kent realized his car keys were in his jacket. Fortunately, we bumped into each other some time after the event while I was re-opening the Park closure.
SAM HIRABAYSHI (80) who is gearing up for Boston, cleaned up in his division with a 2:19:48.
JED SMITH 30K on 2/3/04
Shari, Frank, John and Brad went to Sacramento to run this 3+ mile loop course for marathon pace practice - with good results: they all placed in their divisions!
SHARI TRACY placed 2nd in the 40+ div with a 2:27:54;
BRAD O'BRIEN and JOHN LUNDY practiced their sub-3 hour pace for the Napa Marathon next month: they both held 6:40's for a 2:03:59 time together.
FRANK RUONA(62) took 1st in 60+ div. with a 2:11:37.
I'm sure I missed some of our group, but there's too many finishers to go through in the KP Half-and we're focusing on our workout groups. ¶ 4:58 PM
2/5/08. TUE. 6:30am. TEMPO . china Camp
2/5/08. TUE 9am. HILL REPEATS. Ross Common.
Run to Phoenix parking lot and do 4 X 20"( Back to Base (B/B) to warmup those legs; then 1X1:30 then easy jog to top and continue to Eldridge Grade;
2 X 45" (B/B), 2 x 1"(B/B), 1 X 1:30(B/B);
Fish Gulch: 6 X 10" quick (B/B), steady run to Mt. Baldy;
1x3' (B/B); then easy run to parking lot;
do pickup from parking lot to entrance of Phoenix Lake road.
Recovery run back to Ross Common.
2/5/08. TUE. 9am. HILL REPEATS. Tenn. Valley - out at Tenn Valley dirt parking lot.
We will mix up the terrain today since some are recovering from KP Half. It will be nice to have some sunny weather again!
2/7/08. THURSDAY. 7am & 9am. TRACK. Couples Relay prep
We'll practice 2M race pace for that Relay on Sunday:
We'll match up with equal pace partners, can be male or female;
You will each run 4 - 800's; your rest time is the time it takes your relay partner to run their 800. this should be entertaining as well. The idea is to give you an idea what pace you'll want to run for the 2M race.
2/9/08. SATURDAY. 7am HILL REPEATS. McGinnis Park. 15 reps.
We should have more daylight - even catch the sunrise now...so if you are behind on reps, just pick up from where you left off and tag on a good recovery run around the ponds.
For those doing the marathon, do about 8-10 reps and then add on some good mileage.
2/10/08 SUNDAY. 9am. COUPLES RELAY. Vintage Oaks area
Each partner runs 2M...see http://www.tamalparunners.org/ for details...let's get people out for this low-key event: great for first timers and speedwork for everyone else. Get your run partner lined up early this week! i'll be seeing you there at the finish line that day. I'd like to see our groups make this event: it's fun and gives you good speedwork.
RESULTS: (still working on this one; we had many of the groups in this race)
KAISER PERMANTE HALF MARATHON (2-3-08)
Thank goodness, on race day it wasn't the full storm we had on Friday and Saturday! Even with my early morning start setting up GGPark for the race, I could see that the inclement weather was gradually passing by the race area. However, there was that strong headwind on the Great Hjghway. I saw a number of you run by at about the 6.5M point where the half and 5K merged, though it became more difficult to pick you out as the density of the field increased.
For those who did their first half, and others who hit PR's these results will give you an idea what our tempo pace should be for future training.
The race was won by:
ANITA GUISTI(32), a Dutch runner living in the Bay Area who has recently won the XC Championships final in GG Park last season. She won in 1:17:42 for 10th overall.
The men's winner, CROSBY FREEMAN(23) of SF won the half in 66:42 for a convincing win over JAMES NIELSEN (28) of Palo Alto took 2nd in 69:09.
JANET KJELMYR ran her first half marathon, in 1:53 (she ran with another person's number) and that would have put her in the top 15 , 80+ runners. JEANIE SAWA (51) placed 10th in the 50-54; 1392 overall with a 1:52:37. Congrats JEANIE!
GAYLE SHIMOKAJI (51) placed 12th, 1420th O'all, in 1:52:54; when I saw her with Janet they looked very much under control.
HAZEL WOOD, our Chi running coach, placed 6th in 55-59 div. with a 1:58:15;
PATTY SANDERS, our triathlete, placed 15th in the same division with 2:04:55. Way to go ladies!
DEB RUSHMAN (43) made her half marathon debut in fine style with 16th woman overall in 11:27:15 placing 128th overall -and had energy left over. Give her more experience and she will placing in her division.!
MELISSA LEWIS (41) in spite of some back pain ran a solid 1:37:27 for 490th overall.
KATHLEEN HELMER(34), ran a PR by several minutes for 471st place overall; 23rd in her age group with a 1:36:57. It's almost a miracle considering how bad a cough/cold she had the Tuesday before! Way to go Kathleen. (here I'd told her to skip the race because she was so sick)
MICHELLE WILCOX (40) 24th woman, 591st overall in :1:39:31; our talented triathlete and biker, LINDA LINDSAY (43) was 66th woman, 1463 O'all in 1:53:27, after racing a mountain bike duathlon in Sacramento on Saturday. ...more to come
LAURIE ROLLO, (45) 1:53:35 (2:00:28 by their time) entered even after dealing with a lost month of training during December due to illness. Great job for having been under the weather, Laurie!
She was 1966th O'all and 100th woman finisher(that warrants a special awards);
CYNTHIA WATSON (45) ran with Kevin was 72nd in her age group with 2:10:36. Side note: Cynthia had to cancel our social function on Monday due to her husband being ill; that was until I learned later in the evening he had to go in for an appendectomy! Well, if you need an excuse to cancel a party, that one qualifies.
KEVIN PORTER, ran with Cynthia after doing a duathlon on Saturday; got in 2:10:52 for 2766th overall -and wsn't nagged by the hamstring issue he's been dealing with. ;
CHRIS OAKES was 257th O'all- chasing Deb for a while and ended up 19th in his age group in 1:31:56;
KENT MORALES (31) was 813th with a 1:43:26 - great job for one who doesn't do long runs. Added drama: As Kent ran by where I was at the 6.5M mark he quickly gave me his jacket, gloves and that he would return them to me on Tuesday. I found out from a phone call from his girlfriend , Amanda, that after the race Kent realized his car keys were in his jacket. Fortunately, we bumped into each other some time after the event while I was re-opening the Park closure.
SAM HIRABAYSHI (80) who is gearing up for Boston, cleaned up in his division with a 2:19:48.
JED SMITH 30K on 2/3/04
Shari, Frank, John and Brad went to Sacramento to run this 3+ mile loop course for marathon pace practice - with good results: they all placed in their divisions!
SHARI TRACY placed 2nd in the 40+ div with a 2:27:54;
BRAD O'BRIEN and JOHN LUNDY practiced their sub-3 hour pace for the Napa Marathon next month: they both held 6:40's for a 2:03:59 time together.
FRANK RUONA(62) took 1st in 60+ div. with a 2:11:37.
I'm sure I missed some of our group, but there's too many finishers to go through in the KP Half-and we're focusing on our workout groups. ¶ 4:58 PM
