Monday, June 16, 2008
Week of 6/16/08. Workouts, results, plans and more.
NOTE that AFTER JUNE workouts, we will have take break from the TH9am track group for the month of JULY(many on vacation, it's hotter and doing my hip). Let's discuss if we continue with the TUESDAY 9am group workouts during July. I can write up workouts for you mixing up long hill repeats and tempo to lay the base for Fall races.
RACE FOR THE MONTH-July
> I'm suggesting that folks run "4 ON THE FOURTH" in July (for 5K type speed); and SF HALF (for threshold run) on August 3rd for summer training. Not racing too much, mainly building solid base for the Fall with Tempo and Hill Repeat workouts. I suggest that people not race more than once per month to keep from overracing, getting stale and allowing for proper buildup of base.
> Want to read about Bay Area great races, people in running, courses, history? Go to:
www.fasttwitchpro.com/run/Run SF/SFStars.com and you will see celebrity runners and race organizers: Marietta Boitano, Sister Marion Irvine, even our Schedule Magazine, Dave Rhody of RhodyCo Prods. and more.
> WHO HAS MY DVD on Women's Kettlebell training called "From Russia With Tough Love".
I can't remember to whom I lent it to on the spur of the moment!
The reason I like the KB training is that it emphasizes range of movement with weight, corrects imbalances in shoulders, back, legs, hips and builds functional strength - all with low cost, and don't need a gym.
6/17/08. TUESDAY. 6:30am TEMPO. Meet at YMCA.
6/17/08. TUESDAY. 9am. HILL REPEATS. Meet at church parking lot, Tenn Valley.
We'll emphasize modest grades, longer intervals in prep for "4 ON THE FOURTH" run.
6/19/08. THURSDAY. 7am & 9am TRACK at College of Marin.
6/19/08. THURSDAY night. 8pm . "BLUEGRASS GOLD" with Dr. Elmo at
Sweetwater Station, 500 Magnolia, Larkpsur. Call 924-6107 for dinner resos (starts 7pm). all ages welcome. Our own Dr. Elmo plays bluegrass! http://www.sweetwaterstation.net/.
6/21/08. SATURDAY. 7am. HILL REPEATS at MCGINNIS PARK.
Meet at parking lot of Golf Club, do warmup to ponds, a lap around, then to base of hill repeat site. We'll be mixing up a variety distances to build your powerful legs.
NOTE: We've got a great group of novice runners here who want to improve their strength in running. If you are in that 8:30 to 9:30 pace range you'll have company right alongside you for the reps; still good for more experienced runners. I'm finding that mixing up the hill repeat lengths from 15" to 1:45 produces good results -and gets runners a break through in a plateau. So don't hesitate to come out: the more peer group runners you have with you the better you do and with more enthusiasm.
6/21/08. SATURDAY. 8am . TRACK with Ed's group.
6 x 100 (100) strideouts
2 x 150 (50)
2 x 300 (100)
6 x 400 (on 2:30, 3') then after the 6th 400, on the 2:30 or 3' go right into the 1200.
1 x 1200
> We'll be running theRRGrade once per month as part of our training program.
We'll also be doing Saturday evening runs/walks over the Dipsea followed by BBQ and salad at Stinson while the daylight is extended.
> Some of our group had an enjoyable triathlon at the GG TRI at Crissy Field area with KAREN BEHNKE winning her 50+ division, SHARI TRACY placing 3rd woman overall and first in the 40+ division; while MELISSA LEWIS took 1st woman in the Sprint event!
SHARI and husband TOM entered the Relay division of the SAN JOSE INTERNATIONAL TRIATHLON - and won it! Congrats to the both of you and what fun to participate together.
> To register for the "4 ON THE FOURTH" run go to :www.theschedule.com...
I'll post the map of the course in Old Town Novato which is on : http://www.mapmyrun.com/View_route. route # is: 115433982 and for the Mayor's Mile: 275812831.
> RELAY RUNNERS wanted! Tricia Wallace, our Masters women's coordinator is looking women 50-59 who want to take an attempt on a variety of records on the track - all relays. Contact Tricia at : triciajwallace@hotmail.com. You can do 4 X 800 or 4 x 1600 (which is 19:14 record right now-we can break it!). there are Distance Medley: 800-400-1200-1600 or Sprint medley: 2 x200-400-800 and more. Contact Tricia if you want to give it a go.
WOW!
> TIRUNESH DIBABA of Ethiopia ran a WR 5000 at the Bislett Games, in Norway. She broke her countrywoman's record of 14:16 with an astounding 14:11 which averages to 4:35/mile. Her last mile was brought down to a sub-4:25 mile!
> At the same meet, the men's Junior 800 meter WR was broken by KAKI, 18, of Sudan in 1:42.69 while another Junior came in second with a 1:43 ! Remarkable. ¶ 7:26 PM
NOTE that AFTER JUNE workouts, we will have take break from the TH9am track group for the month of JULY(many on vacation, it's hotter and doing my hip). Let's discuss if we continue with the TUESDAY 9am group workouts during July. I can write up workouts for you mixing up long hill repeats and tempo to lay the base for Fall races.
RACE FOR THE MONTH-July
> I'm suggesting that folks run "4 ON THE FOURTH" in July (for 5K type speed); and SF HALF (for threshold run) on August 3rd for summer training. Not racing too much, mainly building solid base for the Fall with Tempo and Hill Repeat workouts. I suggest that people not race more than once per month to keep from overracing, getting stale and allowing for proper buildup of base.
> Want to read about Bay Area great races, people in running, courses, history? Go to:
www.fasttwitchpro.com/run/Run SF/SFStars.com and you will see celebrity runners and race organizers: Marietta Boitano, Sister Marion Irvine, even our Schedule Magazine, Dave Rhody of RhodyCo Prods. and more.
> WHO HAS MY DVD on Women's Kettlebell training called "From Russia With Tough Love".
I can't remember to whom I lent it to on the spur of the moment!
The reason I like the KB training is that it emphasizes range of movement with weight, corrects imbalances in shoulders, back, legs, hips and builds functional strength - all with low cost, and don't need a gym.
6/17/08. TUESDAY. 6:30am TEMPO. Meet at YMCA.
6/17/08. TUESDAY. 9am. HILL REPEATS. Meet at church parking lot, Tenn Valley.
We'll emphasize modest grades, longer intervals in prep for "4 ON THE FOURTH" run.
6/19/08. THURSDAY. 7am & 9am TRACK at College of Marin.
6/19/08. THURSDAY night. 8pm . "BLUEGRASS GOLD" with Dr. Elmo at
Sweetwater Station, 500 Magnolia, Larkpsur. Call 924-6107 for dinner resos (starts 7pm). all ages welcome. Our own Dr. Elmo plays bluegrass! http://www.sweetwaterstation.net/.
6/21/08. SATURDAY. 7am. HILL REPEATS at MCGINNIS PARK.
Meet at parking lot of Golf Club, do warmup to ponds, a lap around, then to base of hill repeat site. We'll be mixing up a variety distances to build your powerful legs.
NOTE: We've got a great group of novice runners here who want to improve their strength in running. If you are in that 8:30 to 9:30 pace range you'll have company right alongside you for the reps; still good for more experienced runners. I'm finding that mixing up the hill repeat lengths from 15" to 1:45 produces good results -and gets runners a break through in a plateau. So don't hesitate to come out: the more peer group runners you have with you the better you do and with more enthusiasm.
6/21/08. SATURDAY. 8am . TRACK with Ed's group.
6 x 100 (100) strideouts
2 x 150 (50)
2 x 300 (100)
6 x 400 (on 2:30, 3') then after the 6th 400, on the 2:30 or 3' go right into the 1200.
1 x 1200
> We'll be running theRRGrade once per month as part of our training program.
We'll also be doing Saturday evening runs/walks over the Dipsea followed by BBQ and salad at Stinson while the daylight is extended.
> Some of our group had an enjoyable triathlon at the GG TRI at Crissy Field area with KAREN BEHNKE winning her 50+ division, SHARI TRACY placing 3rd woman overall and first in the 40+ division; while MELISSA LEWIS took 1st woman in the Sprint event!
SHARI and husband TOM entered the Relay division of the SAN JOSE INTERNATIONAL TRIATHLON - and won it! Congrats to the both of you and what fun to participate together.
> To register for the "4 ON THE FOURTH" run go to :www.theschedule.com...
I'll post the map of the course in Old Town Novato which is on : http://www.mapmyrun.com/View_route. route # is: 115433982 and for the Mayor's Mile: 275812831.
> RELAY RUNNERS wanted! Tricia Wallace, our Masters women's coordinator is looking women 50-59 who want to take an attempt on a variety of records on the track - all relays. Contact Tricia at : triciajwallace@hotmail.com. You can do 4 X 800 or 4 x 1600 (which is 19:14 record right now-we can break it!). there are Distance Medley: 800-400-1200-1600 or Sprint medley: 2 x200-400-800 and more. Contact Tricia if you want to give it a go.
WOW!
> TIRUNESH DIBABA of Ethiopia ran a WR 5000 at the Bislett Games, in Norway. She broke her countrywoman's record of 14:16 with an astounding 14:11 which averages to 4:35/mile. Her last mile was brought down to a sub-4:25 mile!
> At the same meet, the men's Junior 800 meter WR was broken by KAKI, 18, of Sudan in 1:42.69 while another Junior came in second with a 1:43 ! Remarkable. ¶ 7:26 PM
