Week of 4/29/08....Some quick notes for now; I will update later tonight after work...Was delayed because of health issue with my Dad, so that took up a full two days (he's stable now). Now this am we're dealing with an abscessed tooth that has to go on top of the heart issue...Oh well...Interesting to note that Jeannie's Dad and Linda's Dad, both had heart issues this week also!...

4/29/08. TUESDAY. 6:30am TEMPO. China Camp.

4/29/08. TUESDAY. 9am group. OLD MILL PARK. for out/back on Dipsea course while I'm out of town..

5/1/08. THURSDAY. 7am & 9am. TRACK at COM.

5/2/08. FRIDAY. Jason's 10M run at 5:30am from Smith Ranch Deli!

5/3/08. SATURDAY. 7:30am HILL REPEATS. at WALSH DRIVE...this will be the last hill repeat workout, because May is devoted to training on the course and/or doing hill repeats at your convenient location. We will work a good one.

5/3/08. SATURDAY. 8am TRACK workout with ED CORRAL's group in Novato at NOVATO HIGH SCHOOL.
4X100(100)
2x150(50)
1x 1200(400)
1 x 800 (A gp 200; Bgp on 4:30; B- gp on 5')
1 x 600(200)
6 x 200(200)
follow with cool down barefoot with strideouts on infield grass 4-6 X 100 so feet muscles are strengthed and Achilles stretched...

5/3/08. SATURDAY. 6:30am BUCK'S LANDING (CHina Camp area) 10M or less.
Our 10M course: 2m warmup, up to 8M tempo. JASON's group run: probably a faster pace group. Was good to see Manny the other day at Fifi's restaurant while he was juggling two sets of twins at breakfast time.

5/4/08. SUNDAY. 6:30am. ROSS COMMON. 16M run up Rocky Ridge, Mt. Tam for a hilly run with JASON's Group - easy pace long run (of course "easy pace" can vary depending who you are talking to)..

Interesting web site: http://www.mapmyrun.com...for/ example I typed in the Search area for Novato and got a list of various distance runs that have been mapped out for you...( I was looking for Jason's "Four on The Fourth" run that is coming up this July in Old Town Novato. ...What a handy site!  ¶ 9:35 AM

  Week of 4/21/08: Workouts and Results....(All of a sudden my line spacing is off; so bear with it until I figure out how to fix it; meanwhile read for the info.)

note I will be out of the area on Monday, Tuesday of next week. So the TUESDAY, April 29th, 9am group will meet at Old Mill Park to run out/back on Dipsea course; some will do longer run by going from Cardiac-TCC-Troop80, Sun Trail to Windy Gap; (or Edgewood) back to Old Mill Park.
The TUESDAY, 4/29/08 6:30am group will meet at CHINA CAMP for TEMPO.

Zippy's 5K results below.

4/22/08. TUESDAY. 6:30AM tempo from YMCA. Goes to McGinnis Park and onto dirt course around the ponds.

4/22/08. TUESDAY 9am. HILL REPEATS. 9am from Church parking lot, Tenn Valley.

our Dipsea prep continues.

4/24/08. THURSDAY 7am & 9am. TRACK at COM.
4x100(100)
2x150(50)
2x200(200)
9X400 (on 2', 2:30,3' depending on your group)
1x1000 -fast pace to simulate end-of-race push.

4/25/08. FRIDAY, 5:30am 10M run with JASON JACOBSON's group from SMITH RANCH DELI location (block before Smith Ranch Road Theaters-Regency on north side of road, near Mulberry's).

4/26/08. SATURDAY. 7:30am HILL REPEATS at WALSH DRIVE (past stairs aty old Flying Y Ranch area). At least a dozen or more reps this day!
McGinnis Park hill repeat group workout to be posted.

4/26/08. SATURDAY. 6:30am at DRAKE HIGH SCHOOL TRACK. for 12 X 300(100) with JASON's group . This will be an over-the-top, lung searing workout with the emphasis on "No Pain, no Gain"...

4/27/08. NORTHRIDGE TRAIL RUN with JASON's Group at 6:30am.
We (still confirming with the club President, i.e. Brad) plan to run the Northridge TCRS then tack on some more miles for a Sunday long run.

Directions: Directions from 101: Take East Blithedale Exit and head west towards Mill Valley approx. 3/4 mile. Turn Right on Camino Alto. Head up the hill and make a left
on Overhill Rd. Follow Overhill up and around until it meets Escalon Dr. Park at the trail head.

Directions from Larkspur/Corte Madera: Take Camino Alto up and over the hill towards Mill Valley. Make a right onto Overhill Rd. Follow Overhill Rd. up and around until it
meets Escalon Dr. Park at the trail head.

RESULTS:
Group came out for the ZIPPY's 5K in Golden Gate Park on 4/20/08. which featured separate heats for men and women...A fast course with a strong field. Weather and temp was perfect and the runners were finished before the wind came up in earnest.
My role as lead biker is take the guess work out of the course for the leaders and deal with the unexpected situations that come up. I dealt with more oncoming cars on the blind corners of the course during the women's heat than the men's due to the later start.


MEN's - won by Sergio Reyes in 14:49...The lead pack went from 10+ in the first mile, then as we hit the uphill towards Stow Lake it went to 6 or so, then 4, and by the time we exited the lake area it came down to two. Reyes took the lead for good by the DeYoung Museum and took it in for the win. Sixteen men went under 5 minute pace.
38. 1/28 BRIAN PILCHER 16:30 took the 50+ win in an excellent time!
69. 7/29 TOM O'REILLY, 51 in 17:38
109 11/28 MIKE LOTTER, 54 18:55
154 1/5 RUSS KIERNAN, 70 21:50
171 3/5 BERNIE HOLLANDER 24:03
183 4/5 ELMO SHOPSHIRE 27:14

WOMEN:

45. 13/37 KATHLEEN HELMER 20:04 (so close to breaking 20:00)
50 2/10 KAREN STEELE 20:34 - 2nd in 50+
58. 6/15 TAMARA GONZALEZ, 21:02
70. 9/15 CHRISTINE LOPEZ, 22:34
77. 6/10 JANET KJELMYR, 23:33 (Janet ran while under the weather which turned out to be critical for team scoring as Gayle Shimokaji was very ill)
89. 2/8 JANET BOWMAN, 24:53 scoring for 60+...she pushed hard and it paid off!)

SANTA CRUZ HALF MARATHON (4/12/08)..1558 finishers
32. 2/40 LIZ SHORTINO 1:31:36 - 2nd in 40+ div.
61. 5th in div. TRACY MCCARTHY 1:34:27

IN THE 10K
LEIGH KENNY took 1st place in 40+ div. by 2 minutes plus!

BOSTON MARATHON:
The last 10K of the women's race was one heck of a race: a neck-to-neck battle where the pace dropped from 5:35's to 5:10's. DIRI TUNE and ALEVITA BKTIMIROVA pushed each other through a fast 2nd half (70:36) after hitting halfway in 1:14:45. I still have it on tape if you want to see it.
The men's race started out at a very controlled pace, but then ROBERT CHERUYIOT up the ante; then for 17M he averaged 4:53/mile (then 10M in 48:22; halfway in 63:07); then for mile 19 he threw in a 4:36 mile! His uphill miles were done at sub-5 pace. However, over the last 5M he slowed down and was unable to break his course record.
ABDERRAHIM BOURADAME, who came in second, suffered terribly with blisters over the last 8 miles as his sock went deeper into his shoe and ended up by his toes.
LANCE ARMSTRONG, who was unable to put in the mileage he needed to his work with the Living Strong Foundation but still managed to run a 2:51 time.
FRANK RUONA 3:18:16 for 10th in div.
SAM HIRAYABASHI, 5:07:26
CHRIS OATES, 3:43:16
BOOL JOOST, 4:22:43
JIM LEONHARD, 4:27:23  ¶ 6:40 PM

  Week of 4/14/08: Workouts, results, what's new at Arch Rival. Check the incredible London and Rotterdam marathon results!...ZIPPY 5K this Sunday in Golden Gate Park: run it whether you are "ready " or not to get your baseline on a 5K. I'll be taking the van over, lead biking, so I can take a few people over.

4/15/08. TUESDAY. 6:30am TEMPO at CHina Camp site.

4/15/08. TUESDAY. 9am HILL REPEATS. Meet at parking lot at Tenn Valley site.
We will be working Marincello trail for repeats to the top. Now that school break is over everyone is back in action.

4/17/08. THURSDAY. 7am & 9am. TRACK at COM.

4/17/08. THURSDAY. 5pm . "SALMON RUN" on the Dipsea course followed by a salmon and other goodies feast...potluck..Gives you a Dipsea practice time trial...there will one every other week: two in April and two in May.
"Dipsea Salmon Run, next on MAY 1, 2008- The annual dipsea salmon runs are back on track for this our 20th year. What started out as a "lets do a practice run on the dipsea" has turned into a traditional run of sorts. The first one is scheduled for April 17 a Thursday starting down in Mill valley leaving at the square and always at 5:00 p. m. below the clock. The next three are in May on the 1st, the 15th and the 29th. These are always on Thursdays to avoid any traffic in Stinson beach. We get a true run of the course for practice purposes in terms of times and comparisons with other runners. There is a potluck in the park afterwards so I ask all runners to participate by bringing a dish of some sort in the form of a salad, dessert, drinks, garlic bread, et. al. I ask all participants to please call the Monday of that week for ordering purposes. We have marinated salmon with a crew firing up the barbecues in the form of an old fashioned picnic. The cost is $10.00 per person. We can always use additional drivers to help get runners back over the mountain so please consider asking friend, wife, or other to consider this request. Prior to five years ago, we had no fees, permits or insurance to pay for, but now those additional costs make it more difficult to cover basic expenses. Please call early in the week at 415-924-5037. To honor 20 years, we are printing up black t-shirts for the occasion. Thanks, Jerry Leith-THIS IS NOT A TAMALPA SPONSERED EVENT.

4/2o/08 SUNDAY. Men: 8:30am; Women: 9:15am. ZIPPY 5K run. in Golden Gate Park.
http://www.zippy5krun.org/ for info...We're shooting for a good turnout for this time trial and scoring race. Good one to support and not crowded; you will be pulled to a PR run. This 5K effort will also give you a quality push to prep you for Dipsea. As I've said before: this distance of 5K will teach how to race.

CARPOOLING: I will meet folks who might want to carpool at 7:20am and leave by 7:30am at Arch Rival parking lot, Greenbrae. I can stay a while after the women's race is over while you run a cool-down run, but i will leave GG Park at 10:30am to get back to work by 11am at Arch Rival. Those who want to do a longer run after their blistering pace 5K race, can carpool separately to get in their workout.

Make sure all of you are registered with Tamalpa and pausatf.org so your participation counts towards our team scoring. That means whether you think you're a slow runner or not - getting a team complement is what counts!

4/19/08. NO Hill Repeats today, due to Zippy's run on Sunday. Just do easy half hour steady run or rest.

4/20/08. SUNDAY. 8:30am/9:15am ZIPPY'S 5K, Golden Gate Park (on JFK Drive, near Tennis Courts/Arboreteum.)  ¶ 7:23 PM

  Week of 4/07/08: Workouts, Results, etc....(my internet connection is off (Sandy unplugged something; she's back tomorrow night) so I'm at my neighbor's doing a quick posting and will continue it later on Tuesday...Expect a twist to the 9am track group workout...

4/8/08. TUESDAY. 6:30am TEMPO at YMCA.

4/8/08. TUESDAY. 9am. HILL REPEATS or TEMPO. 9am Meet at Church parking lot.

4/10/08. THURSDAY. 7am & 9am TRACK at COM.

4/12/08. SATURDAY. 7:30am HILL REPEATS at WALSH DRIVE on Dipsea: race specific practice and strategy.
(note time change for now, will give people more time to warmup, do the workout and still get me to work on time by 10am).
We had a solid session last Saturday; expect more of the same..
NOTE, that we will not have hill repeats next Saturday due to Zippy's race on Sunday, 4/20/08.

4/13/08. SUNDAY I suggest at least 1:30 to 2 hour long trail run for endurance.

Some of the group ran PRESIDIO 10M last Sunday...results coming.
170. JEANIE SAWAYA, 1:26:35 and 4th in 50-54 group!
171. ALYCE EISELE 1:26:37 (while suffering with a bad cold)
218 KEVIN PORTER 1:30:39
241 CYNTHIA WATSON 1:33:00
Jeannie SAWAYA?
DAVE CHAMPAGNE, in an effort to get back in the game after having to abandon the Haleakala Run at the marathon split, completed the AMERICAN RIVER 50 in 10 hours+. Way to go Dave!  ¶ 8:50 PM