Monday, June 02, 2008
Week of 6/2/08. Workouts, taper for Dipsea, some results
note: NO Saturday track workout for Ed Corral's group as they will be working on Dipsea prep on Saturday.
FLASH: 5/31/08. HONU HALF IRONMAN RESULTS in Hawaii (1.2mS-56mB-13.1mR)
CONGRATS to CAROLYN HUTCHINS who won her age group 45-49 with a 5:19:50 which qualifies her for the IRONMAN WORLD CHAMPIONSHIPS in Hawaii next October.
... Conditions were were quite challenging: very choppy water for the swim due to high winds; the bike segment was hilly and riders faced head/cross winds; the run was conducted over golf course cart paths which meant a windy and rolling, but interesting course. It was a good weekend for all though Danielle is dealing with an injured hip, and Dave with a heel pain during the run. I made note of Kathy Winkler's time too: what a performer! Her husband, Peter Winkler puts on the Tiburon Triathlon.
1. 4:04:22 CHRIS MCCORMACK was the overall winner (winner of Ironman Hawaii 2007)
75/2 4:58:45. KATHY WINKLER of Tiburon, 40-44.
295/4. 5:42:36. JERI HOWLAND, 50-54
665/8. 6:36:19 GAYLE SHIMOKAJI , 50-54
869/33. 7:17:41 KEVIN PORTER, 55-59
909/4 7:28:37 DANIELLE CANE, 60-64
916/83 7:30:15 DAVE CHAMPAGNE, 50-54
991/20 8:05:23 EVE KUHLMAN, 50-54
Meanwhile, on the same day locally several of the group did the GOLDEN GATE TRIATHLON sprint and olympic distances, put on by TriFreak organization. The participants said the event was well conducted and delivered prompt results. A hilly course, but still enjoyable in spite of slower times (after all we're in SF).
SHARI TRACY exploded with a 3rd woman overall in the Olympic distance event:
30/1 with a 2:41:06 (her actual time was 2:38, but she was penalized 3 minutes for a manuever out on the course)
56/1 DUSTY ROADY with a 2:56:06 in the 50-59 age group
SPRINT DISTANCE:
9/1 MELISSA LEWIS, 42 took top honors with a 1:20:38. all the more encouraging for her because she has been dealing with a nagging back injury and has had to miss a lot of training.
For those running Dipsea race:
Okay, Folks! The training is done! No more cramming; you're better coming into the weekend feeling guilty about not running much than over-trained and stale. This week you're avoiding hills and letting the legs rest up for the big effort on Sunday. Workouts are to be shorter in length, but keep the tempo quality so you finish with fast legs; jogging slowly for the taper doesn't cut and is a waste of time. Sharp focused workouts and rest days.
Race Day: You should have your race day routine down by now. I do suggest a good warmup a good 1.5miles, some strideouts and then a last minute warmup as close to your start time as you can because you'll be standing a bit waiting for your start. The wamup is necessary because within two minutes after the gun you'll be hitting the stairs: no time to warmup there!
Note that Tuesday I will be working 10-6 at work.
6/3/08. TUESDAY. 6:30am. TEMPO at The YMCA.
For those running Dipsea we'll go back to the shorter 6.5M course to get that taper going; others will do the McGinnis Park 8-10Miler.
6/3/08. TUESDAY. 9am. TEMPO group meets at Church parking lot, Tenn. Valley.
We will do a slightly shorter tempo for the Dipsea taper - and so I can get to work as close to 10am as I can. IT will be perfect to do the 3.5M tempo,no hillwork and come away feeling sharp.
6/5/08. THURSDAY. 7am & 9am. TRACK at COM...a shorter and different for Dipsea taper.
After the warmup and strideouts it will be :
2 miles of alternating, non-stop 400's: thefirst one at 5K goal pace, followed by a 400 at 20" slower pace (about marathon pace). It will be a continuous workout, but not stressful and no chance for injury.
6/6/08. Friday night's DIPSEA DINNER at Mill Valley Outdoor Art Club.
6/7/08. SATURDAY. No hill repeats atMcGinnis Park due to needing rest day prior to Dipsea Race. (Unless there are at least 3 of you NOT running the Dipsea, then we'll do the workout, so let me know)
6/7/08. SATURDAY. 8am . NO (Cancelled for SAt) Ed's TRACK WORKOUT at NOVATO HS.
The group is working on Dipsea prep.
6/8/08. SUNDAY. DIPSEA RACE 8:30am....I will be at top of Cardiac to cheer you on and take pictures.
6/19/08. Tamalpa Runners Summer YOUTH CAMP Thursday, June 19, 2008-4:30 until 6:00 p.m. @ San Rafael H.S. Track. Summer running program for kids ages 6 to 14 who desire to enhance their running, athletic ability and overall physical fitness. Participants follow a structured training program and learn about fitness and running from expert coaches in a fun environment. $100.00 per person for four training sessions (non-refundable). This includes Tamalpa Running Club membership, registration, t-shirt, free TCRS entry and free Christmas Relay entry. Contact Jason Jacobson @ 415/ 246-1390 or tamalpa3000@yahoo.com
RESULTS: ¶ 6:08 PM
note: NO Saturday track workout for Ed Corral's group as they will be working on Dipsea prep on Saturday.
FLASH: 5/31/08. HONU HALF IRONMAN RESULTS in Hawaii (1.2mS-56mB-13.1mR)
CONGRATS to CAROLYN HUTCHINS who won her age group 45-49 with a 5:19:50 which qualifies her for the IRONMAN WORLD CHAMPIONSHIPS in Hawaii next October.
... Conditions were were quite challenging: very choppy water for the swim due to high winds; the bike segment was hilly and riders faced head/cross winds; the run was conducted over golf course cart paths which meant a windy and rolling, but interesting course. It was a good weekend for all though Danielle is dealing with an injured hip, and Dave with a heel pain during the run. I made note of Kathy Winkler's time too: what a performer! Her husband, Peter Winkler puts on the Tiburon Triathlon.
1. 4:04:22 CHRIS MCCORMACK was the overall winner (winner of Ironman Hawaii 2007)
75/2 4:58:45. KATHY WINKLER of Tiburon, 40-44.
295/4. 5:42:36. JERI HOWLAND, 50-54
665/8. 6:36:19 GAYLE SHIMOKAJI , 50-54
869/33. 7:17:41 KEVIN PORTER, 55-59
909/4 7:28:37 DANIELLE CANE, 60-64
916/83 7:30:15 DAVE CHAMPAGNE, 50-54
991/20 8:05:23 EVE KUHLMAN, 50-54
Meanwhile, on the same day locally several of the group did the GOLDEN GATE TRIATHLON sprint and olympic distances, put on by TriFreak organization. The participants said the event was well conducted and delivered prompt results. A hilly course, but still enjoyable in spite of slower times (after all we're in SF).
SHARI TRACY exploded with a 3rd woman overall in the Olympic distance event:
30/1 with a 2:41:06 (her actual time was 2:38, but she was penalized 3 minutes for a manuever out on the course)
56/1 DUSTY ROADY with a 2:56:06 in the 50-59 age group
SPRINT DISTANCE:
9/1 MELISSA LEWIS, 42 took top honors with a 1:20:38. all the more encouraging for her because she has been dealing with a nagging back injury and has had to miss a lot of training.
For those running Dipsea race:
Okay, Folks! The training is done! No more cramming; you're better coming into the weekend feeling guilty about not running much than over-trained and stale. This week you're avoiding hills and letting the legs rest up for the big effort on Sunday. Workouts are to be shorter in length, but keep the tempo quality so you finish with fast legs; jogging slowly for the taper doesn't cut and is a waste of time. Sharp focused workouts and rest days.
Race Day: You should have your race day routine down by now. I do suggest a good warmup a good 1.5miles, some strideouts and then a last minute warmup as close to your start time as you can because you'll be standing a bit waiting for your start. The wamup is necessary because within two minutes after the gun you'll be hitting the stairs: no time to warmup there!
Note that Tuesday I will be working 10-6 at work.
6/3/08. TUESDAY. 6:30am. TEMPO at The YMCA.
For those running Dipsea we'll go back to the shorter 6.5M course to get that taper going; others will do the McGinnis Park 8-10Miler.
6/3/08. TUESDAY. 9am. TEMPO group meets at Church parking lot, Tenn. Valley.
We will do a slightly shorter tempo for the Dipsea taper - and so I can get to work as close to 10am as I can. IT will be perfect to do the 3.5M tempo,no hillwork and come away feeling sharp.
6/5/08. THURSDAY. 7am & 9am. TRACK at COM...a shorter and different for Dipsea taper.
After the warmup and strideouts it will be :
2 miles of alternating, non-stop 400's: thefirst one at 5K goal pace, followed by a 400 at 20" slower pace (about marathon pace). It will be a continuous workout, but not stressful and no chance for injury.
6/6/08. Friday night's DIPSEA DINNER at Mill Valley Outdoor Art Club.
6/7/08. SATURDAY. No hill repeats atMcGinnis Park due to needing rest day prior to Dipsea Race. (Unless there are at least 3 of you NOT running the Dipsea, then we'll do the workout, so let me know)
6/7/08. SATURDAY. 8am . NO (Cancelled for SAt) Ed's TRACK WORKOUT at NOVATO HS.
The group is working on Dipsea prep.
6/8/08. SUNDAY. DIPSEA RACE 8:30am....I will be at top of Cardiac to cheer you on and take pictures.
6/19/08. Tamalpa Runners Summer YOUTH CAMP Thursday, June 19, 2008-4:30 until 6:00 p.m. @ San Rafael H.S. Track. Summer running program for kids ages 6 to 14 who desire to enhance their running, athletic ability and overall physical fitness. Participants follow a structured training program and learn about fitness and running from expert coaches in a fun environment. $100.00 per person for four training sessions (non-refundable). This includes Tamalpa Running Club membership, registration, t-shirt, free TCRS entry and free Christmas Relay entry. Contact Jason Jacobson @ 415/ 246-1390 or tamalpa3000@yahoo.com
RESULTS: ¶ 6:08 PM
