Kees Fitness
Sunday, May 25, 2008
Week of 5/26/08. Marin Memorial Day Races 10K/2.4M (5-26-08)
I'll be chalking and setting up the course early in the morning. I'll be looking for you out on the course or in the race.
> MAGADALENA LEWY BOULET will be sponsored by SAUCONY. She won last year's MMD 10K. (see article below).
5/27/08. TUESDAY. 6:30am . TEMPO at China Camp site.
5/27/08. TUESDAY. 9am Hill Repeat group. DIPSEA course workout. Meet at Old Mill Park. We'll do Dipsea to Stinson Beach. Remember to bring a small duffle bag with an exra shirt, jacket and long pants in case it's cold. Give me a head count with people only from our 9am group; I can take about 8-10 people
5/29/08. THURSDAY.7am & 9am. TRACK workout at College of Marin.
5/30/08. FRIDAY, 5:34am @ Smith Ranch Deli, 10M Easy pace! (Jason's group)
5/31/08. SATURDAY, 7am. HILL REPEATS. McGinnis Park..Kees group.
5/31/08. SATURDAY. 8am TRACK . Ed's group at NOVATO HS.
This is the last quality workout before Dipsea race on 6/8/08. Then it's taper time, with this weekend an easy 10 miler on flat to rolling terrain: no more hillwork. That's done.
4 x 100(100)
2 x 150 (50)
2 x 200 (200)
1 x 1000 200)
2 x 800 (A on 4:30; B on 5', slow B gp on 5:30; C on 6')
2 x 600 (200)
4 x 200 (200)
5/31/08. SATURDAY. Jason's workout. 6:30amAt DOllar Store (455 Endtrada Blvd, Novato) 6 to 8 Palmer Hill Repeats ( a steep hill)
6/1/08. SUNDAY. DSE PRACTICE DIPSEA.
This is the one to do if you did not get into the real Dipsea: it's only $10, not crowded, and you get the Dipsea experience! 8am from Old Mill Park . Put on by the DSE Runners Club.
NEW at ARCH RIVAL:
> $55 Kids ADRENALINE by Brooks: good support, fast.
> DIPSEA race shoes. NEW BALANCE 800 (light, good tread), MONTRAIL "Streak" light. , ASICS TRAIL ATTACK...
RESULTS:
MARIN MEMORIAL DAY RACES 10K (results coming; I ran out of time)
An upcoming talk you may like to check out. JUNE 5. Note from Dusty Roady
SPORT PSYCHOLOGY TALK -- BENEFIT FOR NORCAL HIGH SCHOOL MOUNTAIN BIKE LEAGUE
Get an edge for the Dipsea!
At all levels of sport, mental fitness often sets athletes apart from competitors. On Thursday, June 5, 2008, Marvin Zauderer will speak on "The 5 Core Skills of Mentally Fit Athletes," and will present steps that all athletes can take to strengthen important mental skills. Whether you're a competitive athlete, recreational athlete, coach, or parent of an athlete, this presentation will give you tools that you can use.
OUR LOCAL OLYMPIAN, MAGDALENA LEW BOULET, will be sponsored by SAUCONY:
(she won MMD 10K last two years now).
sports fans who see the Olympics as the ultimate in sporting events.
SAUCONY SIGNS MAGDALENA LEWY BOULET, U.S. OLYMPIC BOUND MARATHONER
“Her courage and spirit inspires us, just as we hope to inspire every runner, on every run, on every day.”
LEXINGTON, MA (May 20th, 2008) – Amplifying the brand’s performance platform, Saucony, Inc., a subsidiary of Collective Brands, Inc. (NYSE: PSS), and a leading global supplier of performance athletic footwear and apparel, today announced the signing of Olympic marathoner Magdalena Lewy Boulet to a multi-year endorsement contract. Lewy Boulet earned a spot on the U.S. Olympic Team by finishing second in the 2008 U.S. Women’s Olympic Marathon Trials held in Boston on April 20th. Leading for much of the 26.2-mile race, she finished in a personal-best time of 2 hours, 30 minutes, 19 seconds. Lewy Boulet, 34, and a native of Poland, will represent the United States at the Beijing 2008 Olympic Games this summer.
“I am so excited to join the Saucony family and to have the privilege and opportunity to represent the United States at the Olympics,” said Lewy Boulet. “From the quality of the product to the Run For Good Foundation, I feel that Saucony and I are a great fit, and I’m looking forward to a long and lasting partnership,” she added.
“Magdalena embodies the spirit of Saucony,” said Richie Woodworth, president of Saucony.
“Making the U.S. Olympic team with such a confident and bold race from the front is a testament to her strong will and competitive spirit. We look forward to a strong and enduring partnership with Magdalena, on and off the race course. Her spirit and courage inspires us, just as we hope to inspire every runner, on every run, on every day,” said Woodworth.
Two weeks before the 2008 U.S. Olympic Women's Marathon Trials, Lewy Boulet, ran a personal best on the track, racing to a third-place finish in the 10,000 meters at Stanford, clocking 32:33, an Olympic Trials “A” standard qualifying time. Lewy Boulet will compete in the 10,000 meter final at the U.S. Olympic Team Trials in Eugene, Oregon in July, prior to running the Olympic Marathon in Beijing on August 17th.
“Everyone at Saucony is very excited that Magdalena is joining our family of athletes, which includes Olympic hopefuls Molly Huddle (10,000 meters); Alicia Shay (10,000 meters); and Gabe Jennings (1,500 meters), among others,” said Woodworth. “Saucony will be supporting these courageous runners every step of the way, in Eugene and Beijing, as they strive to achieve their very best,” he added.
Lewy Boulet was touted as a strong contender to make the 2004 U.S. Olympic marathon team. She missed out, but ran a solid race in the 2004 Trials in St. Louis and was the second alternate with her fifth place finish. Prior to the 2008 Olympic Marathon Trials, she had not run a marathon since she qualified at the ING New York City Marathon two years ago in a time of 2 hours, 42 minutes, 38 seconds.
Lewy Boulet became a U.S. citizen on the morning of September 11, 2001. She earned her bachelor's degree in human biodynamics from U.C. Berkley in 1997 and a master's degree in exercise physiology from Cal State Hayward. She lives in Oakland, California with her husband Richie, one of the United States' best milers in the 1990s, and their three-year-old son Owen. In 2003, Lewy Boulet returned to her alma mater as a coach for the Golden Bear cross country program, where she has been ever since.
Lewy Boulet is coached by Jack Daniels, Ph.D., a world-renowned authority on distance running and currently the Head Distance Coach at the Center for High Altitude Training at Northern Arizona University.
The talk, sponsored by Marin Cyclists (http://www.marincyclists.com//), is a benefit for the NorCal High School Mountain Bike League (http://www.norcalmtb.org//). Over 450 high school kids participate in the NorCal High School Mountain Bike League, an independent, nonprofit organization that does *not* receive money from schools.
The event is free for Marin Cyclists and NorCal HS MTB League members, and a $10 (or more, if you can) suggested donation for all others.
It will begin at 7:00 p.m., with Q&A beginning at 8:00 p.m. It will be held at the San Rafael Corporate Center, Tamalpais Room, at 750 Lindaro Street in San Rafael, just off Highway 101 at the Central San Rafael exit. Directions here:
http://www.hines.com/property/detail.aspx?id=1889
In his sport psychology practice, Marvin Zauderer works with amateur and professional athletes from all sports on the mental skills needed for success. Marvin leads the Mental Training program at Whole Athlete (http://www.wholeathlete.com//), a performance center in Marin County that provides a comprehensive set of coaching, consulting, fitting, and testing services to athletes. He is a licensed psychotherapist in private practice, competitive cyclist, USA Cycling Level 2 coach, the sport psychology columnist for PezCyclingNews.com, and the Mental Health Consultant for the NorCal High School Mountain Bike League. His website is http://www.marvinz.com//
For more information on the event and comments on Marvin's past presentations, please go here:
http://www.marvinz.com/speakingengagements.html
Please contact Marvin at marvinz@pobox.com with questions and to RSVP.
Contact:
Marvin Zauderer, MFT
email: marvinz@pobox.com
website: http://www.marvinz.com/mentalskillsbenefit.html ¶ 9:27 AM
I'll be chalking and setting up the course early in the morning. I'll be looking for you out on the course or in the race.
> MAGADALENA LEWY BOULET will be sponsored by SAUCONY. She won last year's MMD 10K. (see article below).
5/27/08. TUESDAY. 6:30am . TEMPO at China Camp site.
5/27/08. TUESDAY. 9am Hill Repeat group. DIPSEA course workout. Meet at Old Mill Park. We'll do Dipsea to Stinson Beach. Remember to bring a small duffle bag with an exra shirt, jacket and long pants in case it's cold. Give me a head count with people only from our 9am group; I can take about 8-10 people
5/29/08. THURSDAY.7am & 9am. TRACK workout at College of Marin.
5/30/08. FRIDAY, 5:34am @ Smith Ranch Deli, 10M Easy pace! (Jason's group)
5/31/08. SATURDAY, 7am. HILL REPEATS. McGinnis Park..Kees group.
5/31/08. SATURDAY. 8am TRACK . Ed's group at NOVATO HS.
This is the last quality workout before Dipsea race on 6/8/08. Then it's taper time, with this weekend an easy 10 miler on flat to rolling terrain: no more hillwork. That's done.
4 x 100(100)
2 x 150 (50)
2 x 200 (200)
1 x 1000 200)
2 x 800 (A on 4:30; B on 5', slow B gp on 5:30; C on 6')
2 x 600 (200)
4 x 200 (200)
5/31/08. SATURDAY. Jason's workout. 6:30amAt DOllar Store (455 Endtrada Blvd, Novato) 6 to 8 Palmer Hill Repeats ( a steep hill)
6/1/08. SUNDAY. DSE PRACTICE DIPSEA.
This is the one to do if you did not get into the real Dipsea: it's only $10, not crowded, and you get the Dipsea experience! 8am from Old Mill Park . Put on by the DSE Runners Club.
NEW at ARCH RIVAL:
> $55 Kids ADRENALINE by Brooks: good support, fast.
> DIPSEA race shoes. NEW BALANCE 800 (light, good tread), MONTRAIL "Streak" light. , ASICS TRAIL ATTACK...
RESULTS:
MARIN MEMORIAL DAY RACES 10K (results coming; I ran out of time)
An upcoming talk you may like to check out. JUNE 5. Note from Dusty Roady
SPORT PSYCHOLOGY TALK -- BENEFIT FOR NORCAL HIGH SCHOOL MOUNTAIN BIKE LEAGUE
Get an edge for the Dipsea!
At all levels of sport, mental fitness often sets athletes apart from competitors. On Thursday, June 5, 2008, Marvin Zauderer will speak on "The 5 Core Skills of Mentally Fit Athletes," and will present steps that all athletes can take to strengthen important mental skills. Whether you're a competitive athlete, recreational athlete, coach, or parent of an athlete, this presentation will give you tools that you can use.
OUR LOCAL OLYMPIAN, MAGDALENA LEW BOULET, will be sponsored by SAUCONY:
(she won MMD 10K last two years now).
sports fans who see the Olympics as the ultimate in sporting events.
SAUCONY SIGNS MAGDALENA LEWY BOULET, U.S. OLYMPIC BOUND MARATHONER
“Her courage and spirit inspires us, just as we hope to inspire every runner, on every run, on every day.”
LEXINGTON, MA (May 20th, 2008) – Amplifying the brand’s performance platform, Saucony, Inc., a subsidiary of Collective Brands, Inc. (NYSE: PSS), and a leading global supplier of performance athletic footwear and apparel, today announced the signing of Olympic marathoner Magdalena Lewy Boulet to a multi-year endorsement contract. Lewy Boulet earned a spot on the U.S. Olympic Team by finishing second in the 2008 U.S. Women’s Olympic Marathon Trials held in Boston on April 20th. Leading for much of the 26.2-mile race, she finished in a personal-best time of 2 hours, 30 minutes, 19 seconds. Lewy Boulet, 34, and a native of Poland, will represent the United States at the Beijing 2008 Olympic Games this summer.
“I am so excited to join the Saucony family and to have the privilege and opportunity to represent the United States at the Olympics,” said Lewy Boulet. “From the quality of the product to the Run For Good Foundation, I feel that Saucony and I are a great fit, and I’m looking forward to a long and lasting partnership,” she added.
“Magdalena embodies the spirit of Saucony,” said Richie Woodworth, president of Saucony.
“Making the U.S. Olympic team with such a confident and bold race from the front is a testament to her strong will and competitive spirit. We look forward to a strong and enduring partnership with Magdalena, on and off the race course. Her spirit and courage inspires us, just as we hope to inspire every runner, on every run, on every day,” said Woodworth.
Two weeks before the 2008 U.S. Olympic Women's Marathon Trials, Lewy Boulet, ran a personal best on the track, racing to a third-place finish in the 10,000 meters at Stanford, clocking 32:33, an Olympic Trials “A” standard qualifying time. Lewy Boulet will compete in the 10,000 meter final at the U.S. Olympic Team Trials in Eugene, Oregon in July, prior to running the Olympic Marathon in Beijing on August 17th.
“Everyone at Saucony is very excited that Magdalena is joining our family of athletes, which includes Olympic hopefuls Molly Huddle (10,000 meters); Alicia Shay (10,000 meters); and Gabe Jennings (1,500 meters), among others,” said Woodworth. “Saucony will be supporting these courageous runners every step of the way, in Eugene and Beijing, as they strive to achieve their very best,” he added.
Lewy Boulet was touted as a strong contender to make the 2004 U.S. Olympic marathon team. She missed out, but ran a solid race in the 2004 Trials in St. Louis and was the second alternate with her fifth place finish. Prior to the 2008 Olympic Marathon Trials, she had not run a marathon since she qualified at the ING New York City Marathon two years ago in a time of 2 hours, 42 minutes, 38 seconds.
Lewy Boulet became a U.S. citizen on the morning of September 11, 2001. She earned her bachelor's degree in human biodynamics from U.C. Berkley in 1997 and a master's degree in exercise physiology from Cal State Hayward. She lives in Oakland, California with her husband Richie, one of the United States' best milers in the 1990s, and their three-year-old son Owen. In 2003, Lewy Boulet returned to her alma mater as a coach for the Golden Bear cross country program, where she has been ever since.
Lewy Boulet is coached by Jack Daniels, Ph.D., a world-renowned authority on distance running and currently the Head Distance Coach at the Center for High Altitude Training at Northern Arizona University.
The talk, sponsored by Marin Cyclists (http://www.marincyclists.com//), is a benefit for the NorCal High School Mountain Bike League (http://www.norcalmtb.org//). Over 450 high school kids participate in the NorCal High School Mountain Bike League, an independent, nonprofit organization that does *not* receive money from schools.
The event is free for Marin Cyclists and NorCal HS MTB League members, and a $10 (or more, if you can) suggested donation for all others.
It will begin at 7:00 p.m., with Q&A beginning at 8:00 p.m. It will be held at the San Rafael Corporate Center, Tamalpais Room, at 750 Lindaro Street in San Rafael, just off Highway 101 at the Central San Rafael exit. Directions here:
http://www.hines.com/property/detail.aspx?id=1889
In his sport psychology practice, Marvin Zauderer works with amateur and professional athletes from all sports on the mental skills needed for success. Marvin leads the Mental Training program at Whole Athlete (http://www.wholeathlete.com//), a performance center in Marin County that provides a comprehensive set of coaching, consulting, fitting, and testing services to athletes. He is a licensed psychotherapist in private practice, competitive cyclist, USA Cycling Level 2 coach, the sport psychology columnist for PezCyclingNews.com, and the Mental Health Consultant for the NorCal High School Mountain Bike League. His website is http://www.marvinz.com//
For more information on the event and comments on Marvin's past presentations, please go here:
http://www.marvinz.com/speakingengagements.html
Please contact Marvin at marvinz@pobox.com with questions and to RSVP.
Contact:
Marvin Zauderer, MFT
email: marvinz@pobox.com
website: http://www.marvinz.com/mentalskillsbenefit.html ¶ 9:27 AM
Sunday, May 18, 2008
Week of 5/19/08: Workouts, Upcoming special workouts, races in local area..
5/20/08. TUESDAY. 6:30am . TEMPO. YMCA site
5/20/08. TUESDAY. 9am. HILL REPEATS. meet at Church parking lot
Tamalpa May Track Meet, Tuesday, May 20, 2008- The Tamalpa Runners will put on five track meets this year. All meets are held on Tuesday evenings at San Rafael High School and there will be one meet a month from May to September. These meets are open to everyone and all abilities come out to run in the meets. Cost: Free to all participants, but you must sign a waiver. Start Time: Warmups start at 6PM, First event (1-Mile) starts at 6:30 PM. End Time: Final event starts at approx 7:10 PM. Schedule of Events: 1 Mile; 400; 800; 200; 100 (Possible, check with Kevin to see if it will be run); 2-Mile. Meet Director: Kevin Mangan Phone: 927-1429 Email: kevinwpm@aol.com Directions To San Rafael High School: From Hwy 101 north, at San Rafael, take 2nd Street exit and go East. You merge with 3rd Street and just past Union Street, turn left into the S.R. High School parking lot which is adjacent to the track. From Hwy 101 south take the Downtown San Rafael exit and continue south along freeway to 2nd Street. Turn left under freeway and follow directions as above.
5/22/08. THURSDAY. 7am & 9am TRACK at College of Marin
4x100(100)
2x 150(50)
2 x 300 (100)
8 x 400 (A on 2'; B on 2:30; C on 3')
1 X 1000
5/23/08. FRIDAY. Jason's group workout. At 5:34am at Smith Ranch Deli.
5/24/08. SATURDAY. 7am. (note time change from 7:30am). HILL REPEATS at McGinnis Park. Kees' group...
5/24/08. SATURDAY. 8am. TRACK at Novato HS; Ed's group.
4 x 100(100)
2 x 150(50)
2 x 300 (100)
8 x 400 (200)
1 x 1000.
Recovery run, some barefoot strideouts on the grass.
5/24/08. SATURDAY. Jason's group workout also at McInnis Park. 7am HILL REPEATS.
5/25/08. SUNDAY.Jason's group Long Run -S: 6:30 am @ White Hill / Brown Bridge parking area in Fairfax. Great long run on super cool trail!
UPCOMING RACES
5/26/08. MONDAY, our own MARIN MEMORIAL DAY RACES 10K/2.5M
If you are pointing to running well at the Dipsea, be sure to consider volunteering first, running second (see club site): get in a strong weekend of training and help work the race on that Monday.
I noticed a detour section through the section of the 10K that goes through the backside of the college when I was marking the course today. So be aware that it is narrow and windy for two turns....
6/1/08. DSE DIPSEA PRACTICE RACE 6.8M. 8am . $10.
Didn't get in the "real "Dipsea? Run this more low-key race with fewer runners and get yourself a good time and still the Dipsea race course.
START at Old Mill Park (Cascade & Throckmorton) in Mill Valley; run 6.8M over the famed Dipsea Trail to the finish at Stinson Beach. Point-to-point course, runners need to pre-arrange transport back to the start. Limited bus service available - see http://www.marintransit.org/. $10 entry fee includes runner memento. Two aid stations. Register at http://www.active.com/ or race day beginning at 7am. http://www.dserunners.com/ dserunclub@aol.com 415-978-0837. http://www.theschedule.com/EventInfo.cfm?EventID=18441 ¶ 6:47 PM
5/20/08. TUESDAY. 6:30am . TEMPO. YMCA site
5/20/08. TUESDAY. 9am. HILL REPEATS. meet at Church parking lot
Tamalpa May Track Meet, Tuesday, May 20, 2008- The Tamalpa Runners will put on five track meets this year. All meets are held on Tuesday evenings at San Rafael High School and there will be one meet a month from May to September. These meets are open to everyone and all abilities come out to run in the meets. Cost: Free to all participants, but you must sign a waiver. Start Time: Warmups start at 6PM, First event (1-Mile) starts at 6:30 PM. End Time: Final event starts at approx 7:10 PM. Schedule of Events: 1 Mile; 400; 800; 200; 100 (Possible, check with Kevin to see if it will be run); 2-Mile. Meet Director: Kevin Mangan Phone: 927-1429 Email: kevinwpm@aol.com Directions To San Rafael High School: From Hwy 101 north, at San Rafael, take 2nd Street exit and go East. You merge with 3rd Street and just past Union Street, turn left into the S.R. High School parking lot which is adjacent to the track. From Hwy 101 south take the Downtown San Rafael exit and continue south along freeway to 2nd Street. Turn left under freeway and follow directions as above.
5/22/08. THURSDAY. 7am & 9am TRACK at College of Marin
4x100(100)
2x 150(50)
2 x 300 (100)
8 x 400 (A on 2'; B on 2:30; C on 3')
1 X 1000
5/23/08. FRIDAY. Jason's group workout. At 5:34am at Smith Ranch Deli.
5/24/08. SATURDAY. 7am. (note time change from 7:30am). HILL REPEATS at McGinnis Park. Kees' group...
5/24/08. SATURDAY. 8am. TRACK at Novato HS; Ed's group.
4 x 100(100)
2 x 150(50)
2 x 300 (100)
8 x 400 (200)
1 x 1000.
Recovery run, some barefoot strideouts on the grass.
5/24/08. SATURDAY. Jason's group workout also at McInnis Park. 7am HILL REPEATS.
5/25/08. SUNDAY.Jason's group Long Run -S: 6:30 am @ White Hill / Brown Bridge parking area in Fairfax. Great long run on super cool trail!
UPCOMING RACES
5/26/08. MONDAY, our own MARIN MEMORIAL DAY RACES 10K/2.5M
If you are pointing to running well at the Dipsea, be sure to consider volunteering first, running second (see club site): get in a strong weekend of training and help work the race on that Monday.
I noticed a detour section through the section of the 10K that goes through the backside of the college when I was marking the course today. So be aware that it is narrow and windy for two turns....
6/1/08. DSE DIPSEA PRACTICE RACE 6.8M. 8am . $10.
Didn't get in the "real "Dipsea? Run this more low-key race with fewer runners and get yourself a good time and still the Dipsea race course.
START at Old Mill Park (Cascade & Throckmorton) in Mill Valley; run 6.8M over the famed Dipsea Trail to the finish at Stinson Beach. Point-to-point course, runners need to pre-arrange transport back to the start. Limited bus service available - see http://www.marintransit.org/. $10 entry fee includes runner memento. Two aid stations. Register at http://www.active.com/ or race day beginning at 7am. http://www.dserunners.com/ dserunclub@aol.com 415-978-0837. http://www.theschedule.com/EventInfo.cfm?EventID=18441 ¶ 6:47 PM
Sunday, May 11, 2008
Week of 5/12/08. Workouts, Results (Human Race) and the Land Rover G4 Challenge, the Nevada Passage Adventure Competition(with Linda Lindsay), training...
Update on myDad: it's been quite a week as he had to go back into the hospital after experiencing classic signs of cardio problems. He had one stent about a week ago; then just Thursday another three stents put in! He's recovering as well one can at age 87, at least he has gained a little time with the help of modern medicine; I'm hoping for the best.
New "Four On the Fourth" 4M and 1M Mayor's Walk , set for july 4th in Old Town, Novato at 7:20am! (see Below)
10/13/08. TUESDAY. 6:30am. TEMPO. CHINA CAMP site
10/13/08. TUESDAY. 9am. TEMPO. Church parking lot, Tenn Valley.
Time to get in a tempo workout this week.
10/15/08. THURSDAY. 7am and 9am group. TRACK. at COM.
10/16/08. FRIDAY. Jason's workout. tba
10/17/08. SATURDAY. 8am. Ed's TRACK Workout at NOVATO HS.
6x100(100)
2x 150 (50)
2 x 200(200)
1000(200)
800(400)
600(200)
"Cross Fit Macho Mile" ( do without break)
10 Walking lunges
400
10 Mountain Climbers (pushup position, alternate sprint legs in sprint motion)
400
30" hold body in Plank position (core work)
400
10 burpees-with vertical jump on each rep
400
(more workout days, after these set of results)
RESULTS:
HUMAN RACE, Marin. 5/10/08
Quite a morning for this event and the Kids Races which followed. Good weather, no wind and a good turnout. After coning and marking the course Kevin Porter, Jim Gloystein, and I did the lead biking.
One heck of a two person battle between the teenager (Dan M) and woman (Clara H-P) who ran who separated themselves from the field and ran in tandem until the last 100 yards when Dan sprinted ahead for the win. I think it's the firs time we have had such a young winner. Very exciting !
Our group from the 7am and 9am groups accounted for themselves quite well.
Top M: Dan Milechman, 14. 17:13
Top F: Clara Horowitz Peters, 24, 17:16
F 12-15
118/1 LAUREN CREATH, 25:20 (Vicki Demenno's daughter)
F30-39
9/1 Lisa Clarke, 19:01
52/2 Amy Sonstein, 22:23
F40+
21/2. Leigh Kenny, 20:25
25/3 Traci McCarty 20:37
29/4 Liz Shortino 20:51
142/10 Rebecca Shields, 25:48 (ran with her kids)
177/11 Kim Juarez 26:49...(ran with her kids)
F50+
217/5 Denise Sewell 27:52
F70
313/2 Joanne Kambur 30:01
M50+
51/4 Ed Carr, 22:20
M60+
23/1 Hans Schmid, 68! 20:28
101/3 Julius Schillinger 24:34
M70+
279/1 Leon Sivertson 29:26
10/ 17/08. SATURDAY. 7:30am. HILL REPEATS for McGinnis group with Kees: (main group will be doing their workout workout on the actual Dipsea course).
10/17/08. SATURDAY. Jason's workout. 5:30am.
The Dollar Tree in Novato (455 Entrada, by Ignacio) -- Where everything is a dollar!
6 to 8 x Palmer Hill Repeats. They are long, hard, arduous, and good for you!
Group warm up and cool down too!
10/18/08. SUNDAY. Jason's workout. 6:30am. 20M.
The Best Buy Parking Lot in Marin City.
The Golden Gate Bridge Run! Our favorite (non-trail) long run from Sausalito to the city and back. Run out as far as want. We do the full 20 miles.
Very different and interesting competition with the Land Rover G4 Challenge Nevada Passage Adventure Competition held over last week with last years winner LINDA LINDSAY, competing again this year with Tim.
The competition consists of man/woman teams. Based on on athletic background, off-road driving, navigation, driving, mountain biking, kayaking and more written tests. The top two teams go to the International final in 2009.
For example Tim and Linda, on Day two did: vehicle control, drive skills, and 5M trail run...Tim and Linda ended up 6th at the end of the week.
See: http://www.nevadapassage.com/ and http://www.landroverg4challenge.com/ for more on this unique event. A one hour TV show (edited down from 100 hours of video recorded) will be shown in February of 2009.
LOOKING AHEAD:
May 26th: Memorial Day Races 10K/2.5M.
An event the Club puts on with a fast 10K that has produced over 50 national age group records and world records. This our Tamalpa produced event headed up Janet Bowman: come out to support the race as a volunteer first of all, competitor next.
JULY 4th. 7:20am "FOUR ON THE FOURTH" & MAYOR'S MILE (7:20 & 7:25am)
$15, each finisher gets a mug.
Course Maps:
MILE: www.mapmyrun.com/view_route?r=275812831
4M: www.mapmyrun.com/view_route?r=1115433982
info: http://www.tamalparunners.org/
415/246-1390
email: tamalpa3000@yahoo.com ¶ 6:29 PM
Update on myDad: it's been quite a week as he had to go back into the hospital after experiencing classic signs of cardio problems. He had one stent about a week ago; then just Thursday another three stents put in! He's recovering as well one can at age 87, at least he has gained a little time with the help of modern medicine; I'm hoping for the best.
New "Four On the Fourth" 4M and 1M Mayor's Walk , set for july 4th in Old Town, Novato at 7:20am! (see Below)
10/13/08. TUESDAY. 6:30am. TEMPO. CHINA CAMP site
10/13/08. TUESDAY. 9am. TEMPO. Church parking lot, Tenn Valley.
Time to get in a tempo workout this week.
10/15/08. THURSDAY. 7am and 9am group. TRACK. at COM.
10/16/08. FRIDAY. Jason's workout. tba
10/17/08. SATURDAY. 8am. Ed's TRACK Workout at NOVATO HS.
6x100(100)
2x 150 (50)
2 x 200(200)
1000(200)
800(400)
600(200)
"Cross Fit Macho Mile" ( do without break)
10 Walking lunges
400
10 Mountain Climbers (pushup position, alternate sprint legs in sprint motion)
400
30" hold body in Plank position (core work)
400
10 burpees-with vertical jump on each rep
400
(more workout days, after these set of results)
RESULTS:
HUMAN RACE, Marin. 5/10/08
Quite a morning for this event and the Kids Races which followed. Good weather, no wind and a good turnout. After coning and marking the course Kevin Porter, Jim Gloystein, and I did the lead biking.
One heck of a two person battle between the teenager (Dan M) and woman (Clara H-P) who ran who separated themselves from the field and ran in tandem until the last 100 yards when Dan sprinted ahead for the win. I think it's the firs time we have had such a young winner. Very exciting !
Our group from the 7am and 9am groups accounted for themselves quite well.
Top M: Dan Milechman, 14. 17:13
Top F: Clara Horowitz Peters, 24, 17:16
F 12-15
118/1 LAUREN CREATH, 25:20 (Vicki Demenno's daughter)
F30-39
9/1 Lisa Clarke, 19:01
52/2 Amy Sonstein, 22:23
F40+
21/2. Leigh Kenny, 20:25
25/3 Traci McCarty 20:37
29/4 Liz Shortino 20:51
142/10 Rebecca Shields, 25:48 (ran with her kids)
177/11 Kim Juarez 26:49...(ran with her kids)
F50+
217/5 Denise Sewell 27:52
F70
313/2 Joanne Kambur 30:01
M50+
51/4 Ed Carr, 22:20
M60+
23/1 Hans Schmid, 68! 20:28
101/3 Julius Schillinger 24:34
M70+
279/1 Leon Sivertson 29:26
10/ 17/08. SATURDAY. 7:30am. HILL REPEATS for McGinnis group with Kees: (main group will be doing their workout workout on the actual Dipsea course).
10/17/08. SATURDAY. Jason's workout. 5:30am.
The Dollar Tree in Novato (455 Entrada, by Ignacio) -- Where everything is a dollar!
6 to 8 x Palmer Hill Repeats. They are long, hard, arduous, and good for you!
Group warm up and cool down too!
10/18/08. SUNDAY. Jason's workout. 6:30am. 20M.
The Best Buy Parking Lot in Marin City.
The Golden Gate Bridge Run! Our favorite (non-trail) long run from Sausalito to the city and back. Run out as far as want. We do the full 20 miles.
Very different and interesting competition with the Land Rover G4 Challenge Nevada Passage Adventure Competition held over last week with last years winner LINDA LINDSAY, competing again this year with Tim.
The competition consists of man/woman teams. Based on on athletic background, off-road driving, navigation, driving, mountain biking, kayaking and more written tests. The top two teams go to the International final in 2009.
For example Tim and Linda, on Day two did: vehicle control, drive skills, and 5M trail run...Tim and Linda ended up 6th at the end of the week.
See: http://www.nevadapassage.com/ and http://www.landroverg4challenge.com/ for more on this unique event. A one hour TV show (edited down from 100 hours of video recorded) will be shown in February of 2009.
LOOKING AHEAD:
May 26th: Memorial Day Races 10K/2.5M.
An event the Club puts on with a fast 10K that has produced over 50 national age group records and world records. This our Tamalpa produced event headed up Janet Bowman: come out to support the race as a volunteer first of all, competitor next.
JULY 4th. 7:20am "FOUR ON THE FOURTH" & MAYOR'S MILE (7:20 & 7:25am)
$15, each finisher gets a mug.
Course Maps:
MILE: www.mapmyrun.com/view_route?r=275812831
4M: www.mapmyrun.com/view_route?r=1115433982
info: http://www.tamalparunners.org/
415/246-1390
email: tamalpa3000@yahoo.com ¶ 6:29 PM
Sunday, May 04, 2008
Week of 5/5/08. Workouts, Results, an interesting last week...
5/6/08. TUESDAY. 6:30am. TEMPO at YMCA. Mostly dirt course in McGinnis Park area.
5/6/08. TUESDAY. 9am HILL REPEATS. Meet at Church parking lot.
Mostly work the hills for Dipsea, but we'll go over it together.
5/08/08. THURSDAY. 7am & 9am TRACK at College of Marin.
4 x 100(100)
2 x 150(50)
6 x 800 (A(200), B+(on 4:30), B(on 5')
5/10/08. 8:30am MARIN HUMAN RACE 5K & Kids Races. Civic Center area.
I'll be working this race, there are already over 1,000 pre-reg for this local event. It's a flat course, though with some turns.
5/11/08. 9am TCRS XC Run 7M on NORTHRIDGE COURSE area which simulates the distance of the Dipsea. So this will be a good one to get in.
"The third race in a series of progressively tougher TCRS runs takes place this Sunday, May 11th, at the Northridge course in Mill Valley. With a similar amount of climb, descent, and mileage to the Dipsea, this course is always a good indicator of how Dipsea racers will fare a month later. For race info and directions, go here. **NOTE: Race organizers are putting out the call for a few volunteer course monitors for this race, as the course features a fair number of turns and trail junctions. If you are not planning on running, but would like to help keep the racers on course, please contact Jim Myers at: jamesfsmc@pon.net , and he will assign a location for you. We'll see you Sunday at 9am!"
LOOKING AHEAD: there will be a Fourth of July race in NOVATO-
"FOUR ON THE FOURTH" (7/4/08) and the MAYOR'S MILE...more on this later.
I'll post JASON JACOBSON's Fri, Sat, Sun workouts later.
RESULTS.
"Ironman" HANS SCHMIDT" (65) ran ZIPPY'S 5K in 19:37. on 4/20; then ran BIG SUR MARATHON 3:41:44 for 1st 65; 3rd in 60+;
Then on TH 5/1/08 ran the Salmon Run; Sat, 5/3/08, ran 20 Hill Repeats with the group, followed by run with Sat 9am group. Yep, he's crazy! I say talk some rest time Hans. This man should place in top 10 or 15 of the Dipsea.
WILDFLOWER TRIATHLON 5/4/08. Some of group made the trip down to the Paso Robles for this large, famous, hilly triathlon event to participate in the Olympic distance.
LEIGH KENNY, 3rd in 45-49 div. with a 2:36:43
DANIELLE CANE, 4th in 60-64 div. with a 3:31:31 while hampered by a bum hip (both Danielle and I need to get replacements)
...GAYLE SHIMOKAJI 3rd in 50+ div., in 3:05:25;
KEVIN PORTER, 17th in 55+ in 3:16:12; and
PATTY SANDERS, 5th in 55-59 with a 3:21:36 ¶ 7:23 PM
5/6/08. TUESDAY. 6:30am. TEMPO at YMCA. Mostly dirt course in McGinnis Park area.
5/6/08. TUESDAY. 9am HILL REPEATS. Meet at Church parking lot.
Mostly work the hills for Dipsea, but we'll go over it together.
5/08/08. THURSDAY. 7am & 9am TRACK at College of Marin.
4 x 100(100)
2 x 150(50)
6 x 800 (A(200), B+(on 4:30), B(on 5')
5/10/08. 8:30am MARIN HUMAN RACE 5K & Kids Races. Civic Center area.
I'll be working this race, there are already over 1,000 pre-reg for this local event. It's a flat course, though with some turns.
5/11/08. 9am TCRS XC Run 7M on NORTHRIDGE COURSE area which simulates the distance of the Dipsea. So this will be a good one to get in.
"The third race in a series of progressively tougher TCRS runs takes place this Sunday, May 11th, at the Northridge course in Mill Valley. With a similar amount of climb, descent, and mileage to the Dipsea, this course is always a good indicator of how Dipsea racers will fare a month later. For race info and directions, go here. **NOTE: Race organizers are putting out the call for a few volunteer course monitors for this race, as the course features a fair number of turns and trail junctions. If you are not planning on running, but would like to help keep the racers on course, please contact Jim Myers at: jamesfsmc@pon.net , and he will assign a location for you. We'll see you Sunday at 9am!"
LOOKING AHEAD: there will be a Fourth of July race in NOVATO-
"FOUR ON THE FOURTH" (7/4/08) and the MAYOR'S MILE...more on this later.
I'll post JASON JACOBSON's Fri, Sat, Sun workouts later.
RESULTS.
"Ironman" HANS SCHMIDT" (65) ran ZIPPY'S 5K in 19:37. on 4/20; then ran BIG SUR MARATHON 3:41:44 for 1st 65; 3rd in 60+;
Then on TH 5/1/08 ran the Salmon Run; Sat, 5/3/08, ran 20 Hill Repeats with the group, followed by run with Sat 9am group. Yep, he's crazy! I say talk some rest time Hans. This man should place in top 10 or 15 of the Dipsea.
WILDFLOWER TRIATHLON 5/4/08. Some of group made the trip down to the Paso Robles for this large, famous, hilly triathlon event to participate in the Olympic distance.
LEIGH KENNY, 3rd in 45-49 div. with a 2:36:43
DANIELLE CANE, 4th in 60-64 div. with a 3:31:31 while hampered by a bum hip (both Danielle and I need to get replacements)
...GAYLE SHIMOKAJI 3rd in 50+ div., in 3:05:25;
KEVIN PORTER, 17th in 55+ in 3:16:12; and
PATTY SANDERS, 5th in 55-59 with a 3:21:36 ¶ 7:23 PM
