Sunday, March 16, 2008
Workouts week of 3/17/08. ( I will be returning homeward on Tuesday-flight delayed though) .
I will be updating this week's workouts almost daily, so keep checking...
> I also updated last week's Haleakala run info for you..
> FLash! my daughter, Annelies, is in labor. Yes, it has started sooner than we thought; Sandy is scrambling to get a ticket out earlier. So far she leaves for Montana on Tuesday. I'll have to become used to becoming an "Opa" - it's all new for me.
>TUESDAY: I'm stuck at airport and will leave for home at 7:40 pm instead of 11am. We arrive at about 4am or something. Yech! ..a long day! Now I can update the blog here at the airport..AT least we got a ticket voucher for a round trip to use within a year!
But the show will go on for Thursday.
> BRAD O'BRIEN is in the New York Times modeling running hats. (remember, some of you some him being photographed at the track last week Thursday during the 9am group). You can see the article and slide show on:
www.NYTimes.com/slideshow/2008/03/13/fashion/20080313_PHY_Slideshow_index.html
> SUNNY BLENDE, our club's sport nutritionist, has a paragraph in the RUNNER'S WORLD article on "Ultra Mania" specifically on the nutrition aspect. Check it out in the latest issue! Has to do with taking in calories during the ultra runs...
> Check the UPCOMING EVENTS for the next two months, i.e. races to keep in mind for team scoring and workouts.
3/18/08. TUESDAY. 6:30am CHINA CAMP. TEMPO group.
3/18/08. TUESDAY. 9am TENN VALLEY . TEMPO on MV bike path; actually more of recovery cruise for those of you who ran the "Across The Bay 12K" on Sunday.
3/20/08. THURSDAY. 7am & 9am TRACK at COM.
Jason workout for the track, or at least mostly the same.
3 sets of (600-400-200); followed by a clincher 1000. This is to help get the group ready for Zippy's 5K, Dipsea strength and get some of our triathletes who are doing Wildflower or The Hawaii 70.3 on 5/31/08
3/22/08. SATURDAY. 7am HILL REPEATS. McGinnis Park. 19-20 reps!
We're getting close our goal of 20 reps for two sessions; then we move to Walsh Drive for repeats to Windy Gap on April fifth. After that we have more course work, double Dipsea course practice and hill repeats. But we still need to work on those reps and faster pace for stronger legs prior to working the course and Double Dipsea practice runs...
Meet at inner paved parking lot by golf club house, then we do warm-up to levees (5K worth) followed by reps up the hill. Those of you who have only recently been coming to these workouts just do fewer reps so that you don't injure your Achilles tendons or calf muscles.
3/23/08. SUNDAY. 6:45am Jason's run from ROSS COMMON for a Rocky Ridge Run of 16M; up and down Mt. Tam . Probably a more quality run group...
ACROSS THE BAY 12K..RESULTS
122nd/2nd 20-24 ROSY CASTANEDA. 48:03..Rosy is tapering for a big triathlon, but ran for Tamalpa so we build our Open Women's division..Way to go!
248/22nd 30-34; KATHLEEN HELMER, 52:42
378-15th, 35-39, AMY SONSTEIN, 58:03
I know ASHLEY also ran, but need to find her results..(once again the internet cafe is closing in 5 minutes!)
MICHELLE WILCOX- had to stay home with sick daughter (it happens!)
337/11th, 45-49, VICKI DEMENNO, 56:04
433/4th 50-54, JANET KJELMYR59:40
465/6th 50-54, GAYLE SHIMOKAJI, 60:43 ( if she had run her own pace I'm sure she would have won her division, but hey, we had a team out there!)
952/23rd, 50-54, EVE KUHLMAN, 1:19:39
754/4th, 60+, BRIDIE DILLON, 1:13:02
1511/3rd, 70+, JOANNE KAMBUR, 1:32:00
UPCOMING WVENTS and WORKOUTS:
4/5. Sat. Hill Repeats - now go to Walsh Drive for repeats on the course (this is that section normally called the "Flying Y" area; just after last stairs on Dipsea);
4/6. Sun. Presidio 10M for a workout /tempo run - more geared for those prepping for the half ironman, any half marathons and as marathon buildup with a run the day before.
4/12. Sat . Hill Repeats on Walsh Drive
4/20. Sun. ZIPPY'S 5k: in GG Park..this will be a team scoring event, so the more bodies we have out there the better - I mean slow, fast and medium pace runners: we need them all. Also it gives you 5K time trial that we need for speedwork pacing. This is the distance to test your all-out fitness; every other distance will seem easier when you get this 3.1 miles down.
5/10 . Sat. Human Race..I will be working that event: gives you a flat 5K right at the Lagoon at Civic Center . Has kids races after. Also big expo, booths and Farmers Market is part of it this year. So we all have a reason to stay...
5/26. Mon. Memorial Day Races 10K/2.4M ....team scoring event again for the 10K...So that weekend you can train Sat, Sunday off, race Monday...
I'll just list a few items so we don't get too many dates in there. I don't know the TCRS dates offhand, they have to be added.
> The new NB 800 XC shoe is in, good for racing Dipsea as well as others we have...
The good neutral road shoe is the Nike VERMERO - great cushion for the pavement.
must sign off for now and get on that plane... ¶ 6:14 PM
I will be updating this week's workouts almost daily, so keep checking...
> I also updated last week's Haleakala run info for you..
> FLash! my daughter, Annelies, is in labor. Yes, it has started sooner than we thought; Sandy is scrambling to get a ticket out earlier. So far she leaves for Montana on Tuesday. I'll have to become used to becoming an "Opa" - it's all new for me.
>TUESDAY: I'm stuck at airport and will leave for home at 7:40 pm instead of 11am. We arrive at about 4am or something. Yech! ..a long day! Now I can update the blog here at the airport..AT least we got a ticket voucher for a round trip to use within a year!
But the show will go on for Thursday.
> BRAD O'BRIEN is in the New York Times modeling running hats. (remember, some of you some him being photographed at the track last week Thursday during the 9am group). You can see the article and slide show on:
www.NYTimes.com/slideshow/2008/03/13/fashion/20080313_PHY_Slideshow_index.html
> SUNNY BLENDE, our club's sport nutritionist, has a paragraph in the RUNNER'S WORLD article on "Ultra Mania" specifically on the nutrition aspect. Check it out in the latest issue! Has to do with taking in calories during the ultra runs...
> Check the UPCOMING EVENTS for the next two months, i.e. races to keep in mind for team scoring and workouts.
3/18/08. TUESDAY. 6:30am CHINA CAMP. TEMPO group.
3/18/08. TUESDAY. 9am TENN VALLEY . TEMPO on MV bike path; actually more of recovery cruise for those of you who ran the "Across The Bay 12K" on Sunday.
3/20/08. THURSDAY. 7am & 9am TRACK at COM.
Jason workout for the track, or at least mostly the same.
3 sets of (600-400-200); followed by a clincher 1000. This is to help get the group ready for Zippy's 5K, Dipsea strength and get some of our triathletes who are doing Wildflower or The Hawaii 70.3 on 5/31/08
3/22/08. SATURDAY. 7am HILL REPEATS. McGinnis Park. 19-20 reps!
We're getting close our goal of 20 reps for two sessions; then we move to Walsh Drive for repeats to Windy Gap on April fifth. After that we have more course work, double Dipsea course practice and hill repeats. But we still need to work on those reps and faster pace for stronger legs prior to working the course and Double Dipsea practice runs...
Meet at inner paved parking lot by golf club house, then we do warm-up to levees (5K worth) followed by reps up the hill. Those of you who have only recently been coming to these workouts just do fewer reps so that you don't injure your Achilles tendons or calf muscles.
3/23/08. SUNDAY. 6:45am Jason's run from ROSS COMMON for a Rocky Ridge Run of 16M; up and down Mt. Tam . Probably a more quality run group...
ACROSS THE BAY 12K..RESULTS
122nd/2nd 20-24 ROSY CASTANEDA. 48:03..Rosy is tapering for a big triathlon, but ran for Tamalpa so we build our Open Women's division..Way to go!
248/22nd 30-34; KATHLEEN HELMER, 52:42
378-15th, 35-39, AMY SONSTEIN, 58:03
I know ASHLEY also ran, but need to find her results..(once again the internet cafe is closing in 5 minutes!)
MICHELLE WILCOX- had to stay home with sick daughter (it happens!)
337/11th, 45-49, VICKI DEMENNO, 56:04
433/4th 50-54, JANET KJELMYR59:40
465/6th 50-54, GAYLE SHIMOKAJI, 60:43 ( if she had run her own pace I'm sure she would have won her division, but hey, we had a team out there!)
952/23rd, 50-54, EVE KUHLMAN, 1:19:39
754/4th, 60+, BRIDIE DILLON, 1:13:02
1511/3rd, 70+, JOANNE KAMBUR, 1:32:00
UPCOMING WVENTS and WORKOUTS:
4/5. Sat. Hill Repeats - now go to Walsh Drive for repeats on the course (this is that section normally called the "Flying Y" area; just after last stairs on Dipsea);
4/6. Sun. Presidio 10M for a workout /tempo run - more geared for those prepping for the half ironman, any half marathons and as marathon buildup with a run the day before.
4/12. Sat . Hill Repeats on Walsh Drive
4/20. Sun. ZIPPY'S 5k: in GG Park..this will be a team scoring event, so the more bodies we have out there the better - I mean slow, fast and medium pace runners: we need them all. Also it gives you 5K time trial that we need for speedwork pacing. This is the distance to test your all-out fitness; every other distance will seem easier when you get this 3.1 miles down.
5/10 . Sat. Human Race..I will be working that event: gives you a flat 5K right at the Lagoon at Civic Center . Has kids races after. Also big expo, booths and Farmers Market is part of it this year. So we all have a reason to stay...
5/26. Mon. Memorial Day Races 10K/2.4M ....team scoring event again for the 10K...So that weekend you can train Sat, Sunday off, race Monday...
I'll just list a few items so we don't get too many dates in there. I don't know the TCRS dates offhand, they have to be added.
> The new NB 800 XC shoe is in, good for racing Dipsea as well as others we have...
The good neutral road shoe is the Nike VERMERO - great cushion for the pavement.
must sign off for now and get on that plane... ¶ 6:14 PM
