Monday, March 31, 2008
Week of 3/31/08...Workouts...late news....
(I will be updating from my daughter's house - I'm heading to see grandson in Montana and back on Th)...meanwhile my Dad broke 3 ribs-hurts like hell!..so I'm behind on updates...
> Snow here in Whitefish and Columbia Falls, Montana. I'm taking pictures of the new grandson, Bjorn, with a digital camera I splurged on at the Seattle airport; now, I need to learn how to put our running pictures on the blog!
> Tamalpa's Youth Summer Running Camp will start June 19th...see below.
4/1/08. TUES. 6:30am TEMPO group at CHINA CAMP site.
4/1/08. TUES. 9am Hill Repeat group does out/back on DIPSEA course from Old Mill Park area; good workout when I can't be there anyway. This time make a point of noting your splits as you cross creek by Muir Woods, again at entrance to rain forest, and top of Cardiac...At this point do not push the downhill portions, just get it in, but work that steady push uphill.
New option for more hill workouts:
4/1/08. TUES. 8:30am HILL CLIMB up MT. BURDELL in Novato
Meet at end of San Andreas Drive, past Rolling Hills Club; there's a gate and fireroad/trail that will take you to top of Burdell. This simulates the time period of Dipsea from Muire Woods creek to top of Cardiac. Bernie Hollander will meet you at the gate entrance. So you can avoid traffic by sticking to nearby local if you are in Novato area.
4/3/08. THURSDAY. 7am and 9am TRACK at COM...
...Here's the workout and goal for the session:
4 x100 (100)
2 x 150(50)
4 x 1000 at 5K goal pace (200 easy)
4 x 200 (200) for that turnover kick at the end of the 5K
Goal: We continue with our training and simulation for the Zippy's 5K and Dipsea. Learn to lock in at your 5K pace so you're within a couple of seconds in total time of your goal pace. You will want to develop that perceived exertion and pace so you can do it without a watch.
Then it's learn to switch gears, i.e. faster with the 200's.
You're practicing to hold that "red line" effort for 3.1M (12.5 laps) which is the peak of your aerobic and anaerobic components-plus a faster finish. Get that 5K hard pace down properly and you will PR on all your other runs.
4/5/08. SATURDAY. 7am for warmup; 7:20-7:30am HILL REPEATS start at WALSH Dr. site.
Meet at base of Walsh Dr, the "Flying Y" ranch portion (now all housing). This is the section of Dipsea past the steps.
Do warmup out/back on Edgewood. We get going on the repeats by 7:30am on the 1st day to give people time to park and warm-up. We will be varying the length of the intervals based on the strategy for this section of the race course. The workload will be ramped up now that we are into the month of April.
4/6/08. SUNDAY. Easy longer run or the PRESDIO 10M as a longer run after the hard workout on Saturday...still want to maintain your 1:30-2hours long run for endurance.
ARCH RIVAL:
Cary, our apparel buyer, has brought in new models of the key brands, such as Nike, Sporthill, Asics, Moving Comfort, Prana, etc. and now ROYAL ROBBINS. New cargo capri length shorts colors by Prana to check out. More colors with the women's running shorts and tops of all kinds. Come by and visit!
NEW: new models and others on sale....good models for Dipsea racing and general XC.
> For Dipsea racing check out the NB 800: light, but enough to handle the downhill, good tread.
> New - Montrail STREAK, very light hiker/run trail shoe
SALE:
> $49.95 Palmetto sandal by Merrell (more coming in April) in red, lime, black, blue, red;
> $69.95 Pro Chill by Merrell, furlined slide-in sandal- for cool weather.
> $54.95 (formerly $79.95) TRAIL ATTACK by Asics-good for narrow mid-foot and racing Dipsea.
> $74.95 (formerly $94.95) Asics 2120's in AA narrow width all in black.
> $109.95 ($129.95). NIKE EQUALON, good cushion with support road shoe, roomy forefoot.
> $69.95 ($89.95) NB 810 dirt/pavement shoe, neutral.
>$99.95 ($114.95) water proof BLUR by Vasque
TAMALPA YOUTH SUMMER RUNNING CAMP Ages 6-14
4:30-6pm
June 19, 26; July 10, 17
At San Rafael High School
$100/per person (includes Tamalpa Club membership, camp reg, T-shirt, Free tCRS and X-Mas relays entry fees)
415/246-1390
tamalpa3000@yahoo.com
www.tamalparunners.org
learn proper running form, healthy living, nutrition, fun.
RESULTS:
3/30/08 TBF XTerra Real Mtn. Bike Triathlon
80th overall/1st 40-44 LINDA LINDSAY 2:26:24
169th/2nd 50+ GAYLE SHIMOKAJI 3:22:23
169th KEVIN PORTER 3:22:23 ¶ 10:04 AM
(I will be updating from my daughter's house - I'm heading to see grandson in Montana and back on Th)...meanwhile my Dad broke 3 ribs-hurts like hell!..so I'm behind on updates...
> Snow here in Whitefish and Columbia Falls, Montana. I'm taking pictures of the new grandson, Bjorn, with a digital camera I splurged on at the Seattle airport; now, I need to learn how to put our running pictures on the blog!
> Tamalpa's Youth Summer Running Camp will start June 19th...see below.
4/1/08. TUES. 6:30am TEMPO group at CHINA CAMP site.
4/1/08. TUES. 9am Hill Repeat group does out/back on DIPSEA course from Old Mill Park area; good workout when I can't be there anyway. This time make a point of noting your splits as you cross creek by Muir Woods, again at entrance to rain forest, and top of Cardiac...At this point do not push the downhill portions, just get it in, but work that steady push uphill.
New option for more hill workouts:
4/1/08. TUES. 8:30am HILL CLIMB up MT. BURDELL in Novato
Meet at end of San Andreas Drive, past Rolling Hills Club; there's a gate and fireroad/trail that will take you to top of Burdell. This simulates the time period of Dipsea from Muire Woods creek to top of Cardiac. Bernie Hollander will meet you at the gate entrance. So you can avoid traffic by sticking to nearby local if you are in Novato area.
4/3/08. THURSDAY. 7am and 9am TRACK at COM...
...Here's the workout and goal for the session:
4 x100 (100)
2 x 150(50)
4 x 1000 at 5K goal pace (200 easy)
4 x 200 (200) for that turnover kick at the end of the 5K
Goal: We continue with our training and simulation for the Zippy's 5K and Dipsea. Learn to lock in at your 5K pace so you're within a couple of seconds in total time of your goal pace. You will want to develop that perceived exertion and pace so you can do it without a watch.
Then it's learn to switch gears, i.e. faster with the 200's.
You're practicing to hold that "red line" effort for 3.1M (12.5 laps) which is the peak of your aerobic and anaerobic components-plus a faster finish. Get that 5K hard pace down properly and you will PR on all your other runs.
4/5/08. SATURDAY. 7am for warmup; 7:20-7:30am HILL REPEATS start at WALSH Dr. site.
Meet at base of Walsh Dr, the "Flying Y" ranch portion (now all housing). This is the section of Dipsea past the steps.
Do warmup out/back on Edgewood. We get going on the repeats by 7:30am on the 1st day to give people time to park and warm-up. We will be varying the length of the intervals based on the strategy for this section of the race course. The workload will be ramped up now that we are into the month of April.
4/6/08. SUNDAY. Easy longer run or the PRESDIO 10M as a longer run after the hard workout on Saturday...still want to maintain your 1:30-2hours long run for endurance.
ARCH RIVAL:
Cary, our apparel buyer, has brought in new models of the key brands, such as Nike, Sporthill, Asics, Moving Comfort, Prana, etc. and now ROYAL ROBBINS. New cargo capri length shorts colors by Prana to check out. More colors with the women's running shorts and tops of all kinds. Come by and visit!
NEW: new models and others on sale....good models for Dipsea racing and general XC.
> For Dipsea racing check out the NB 800: light, but enough to handle the downhill, good tread.
> New - Montrail STREAK, very light hiker/run trail shoe
SALE:
> $49.95 Palmetto sandal by Merrell (more coming in April) in red, lime, black, blue, red;
> $69.95 Pro Chill by Merrell, furlined slide-in sandal- for cool weather.
> $54.95 (formerly $79.95) TRAIL ATTACK by Asics-good for narrow mid-foot and racing Dipsea.
> $74.95 (formerly $94.95) Asics 2120's in AA narrow width all in black.
> $109.95 ($129.95). NIKE EQUALON, good cushion with support road shoe, roomy forefoot.
> $69.95 ($89.95) NB 810 dirt/pavement shoe, neutral.
>$99.95 ($114.95) water proof BLUR by Vasque
TAMALPA YOUTH SUMMER RUNNING CAMP Ages 6-14
4:30-6pm
June 19, 26; July 10, 17
At San Rafael High School
$100/per person (includes Tamalpa Club membership, camp reg, T-shirt, Free tCRS and X-Mas relays entry fees)
415/246-1390
tamalpa3000@yahoo.com
www.tamalparunners.org
learn proper running form, healthy living, nutrition, fun.
RESULTS:
3/30/08 TBF XTerra Real Mtn. Bike Triathlon
80th overall/1st 40-44 LINDA LINDSAY 2:26:24
169th/2nd 50+ GAYLE SHIMOKAJI 3:22:23
169th KEVIN PORTER 3:22:23 ¶ 10:04 AM
