Sunday, April 20, 2008
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
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
