Monday, June 23, 2008
Week of 6/23/08. Workouts, changes, results
(posting some key workouts; update later: full plate today, and extra work day on Tuesday)
CONGRATS to ROSY CASTANDEDA, Andre's girlfriend, in completing the COUER D'Alene IRONMAN in Idaho. She came into it with a cuboid bone in her foot out of place, but with arch supports and good shoes managed to do the run. She did a 11:29:10, 4th in her age group (S(1:17:46)-B 6:05:47 (18.37mph - R 3:59:06 (9:07pace). It was her first time for the full Ironman distance-she felt the lack of pavement training during the run portion.
6/24/08. TUESDAY. 6:30am. CHINA CAMP. TEMPO.
Let's see if we can get some more folks out here in the am: it's full light, good course, good company and very productive for getting you fit.
6/24/08. TUESDAY. 9am. TENN VALLEY GROUP. TEMPO.
Meet at Church parking lot. Warmup to north end of bike path; then 3,3.5or 4M tempo:perfect for the "4 on the Fourth" race in Novato.
6/26/08. THURSDAY. 7am & 9am. TRACK at COM.
6/28/08. SATURDAY. 6:30am. at MCGINNIS PARK.. TEMPO day this weekend. So we will meet in parking lot of golf club as usual. Then do our warmup to the ponds area and do our 4-7 minute repeats around the ponds to develop tempo pacing. This works out to be a nice location for this workout and the Hill Repeats nearby.
6/28/08. SATURDAY. 8am. ED's TRACK SESSION at NOVATO HS.
this is the last hardest workout you do prior to the race on the 4th.
4 X 100 (100)
2 x 150(50)
2 x 200 (200):
two sets of:
1000 (200)
600 (200)
300 (100)
that is you do the 1000-600-300; then repeat it: 1000-600-300.
6/29/08. SUNDAY. possible. RRG run..I will post it later.
UPCOMING FOURTH OF JULY RACE: "4 on the Fourth" 7:20am start in downtown Novato at 7th & Grant Streets. MAYORS MILE also...great for the kids.
VOLUNTEERS and runners needed!
Jason and Brad, who organized the race will need some help; i will need it on the finish line for timing. We'll finish it in the parking lot near Noah's, and Peet's Coffee. So if you are here that morning, that will help a great deal. Frank Ruona , Bob Knox, Dave Ripp and others are helping to coordinate the event also.
NEAT COURSE: We marked the course on Monday: it has downhill start on Grant, flat residential, a hill, rolling terrain, flat and downhill finish: a little of downtown, residential, country - a good test of all around running ability.
REGISTER: can reg online at http://www.tamalparunners.org/ do so until 7/2.
Here is note from Frank on the event:
We are starting up a brand new community running event ... The 1st Annual Novato 4th of July Run! ** The Mayor's Mile (walk/jog) for kids and families ** ** Four on the 4th -- a Four mile road race ** Full event information here ... please pass on to others who might be interested in participating! http://www.theschedule.com/EventInfo.cfm?EventID=19309 Start a new tradition and race in this event ... bring the entire family out!!! There is also a breakfast and the famous parade following the race! We are super excited to add this event and bring it to Novato prior to the big downtown parade! There are no other big time races in Marin that day ... which is such a big traditional day for racing! We need a ton of volunteers to help make this a reality. We need help with the following: --Registration (6:15 am to 7:15 am). --Course monitors (7:00 am to 8:00 am). Please let us know if you can help out! Thanks, --Jason Jacobson, jason.jacobson@qar.com, 415/884-0712 ¶ 8:58 AM
(posting some key workouts; update later: full plate today, and extra work day on Tuesday)
CONGRATS to ROSY CASTANDEDA, Andre's girlfriend, in completing the COUER D'Alene IRONMAN in Idaho. She came into it with a cuboid bone in her foot out of place, but with arch supports and good shoes managed to do the run. She did a 11:29:10, 4th in her age group (S(1:17:46)-B 6:05:47 (18.37mph - R 3:59:06 (9:07pace). It was her first time for the full Ironman distance-she felt the lack of pavement training during the run portion.
6/24/08. TUESDAY. 6:30am. CHINA CAMP. TEMPO.
Let's see if we can get some more folks out here in the am: it's full light, good course, good company and very productive for getting you fit.
6/24/08. TUESDAY. 9am. TENN VALLEY GROUP. TEMPO.
Meet at Church parking lot. Warmup to north end of bike path; then 3,3.5or 4M tempo:perfect for the "4 on the Fourth" race in Novato.
6/26/08. THURSDAY. 7am & 9am. TRACK at COM.
6/28/08. SATURDAY. 6:30am. at MCGINNIS PARK.. TEMPO day this weekend. So we will meet in parking lot of golf club as usual. Then do our warmup to the ponds area and do our 4-7 minute repeats around the ponds to develop tempo pacing. This works out to be a nice location for this workout and the Hill Repeats nearby.
6/28/08. SATURDAY. 8am. ED's TRACK SESSION at NOVATO HS.
this is the last hardest workout you do prior to the race on the 4th.
4 X 100 (100)
2 x 150(50)
2 x 200 (200):
two sets of:
1000 (200)
600 (200)
300 (100)
that is you do the 1000-600-300; then repeat it: 1000-600-300.
6/29/08. SUNDAY. possible. RRG run..I will post it later.
UPCOMING FOURTH OF JULY RACE: "4 on the Fourth" 7:20am start in downtown Novato at 7th & Grant Streets. MAYORS MILE also...great for the kids.
VOLUNTEERS and runners needed!
Jason and Brad, who organized the race will need some help; i will need it on the finish line for timing. We'll finish it in the parking lot near Noah's, and Peet's Coffee. So if you are here that morning, that will help a great deal. Frank Ruona , Bob Knox, Dave Ripp and others are helping to coordinate the event also.
NEAT COURSE: We marked the course on Monday: it has downhill start on Grant, flat residential, a hill, rolling terrain, flat and downhill finish: a little of downtown, residential, country - a good test of all around running ability.
REGISTER: can reg online at http://www.tamalparunners.org/ do so until 7/2.
Here is note from Frank on the event:
We are starting up a brand new community running event ... The 1st Annual Novato 4th of July Run! ** The Mayor's Mile (walk/jog) for kids and families ** ** Four on the 4th -- a Four mile road race ** Full event information here ... please pass on to others who might be interested in participating! http://www.theschedule.com/EventInfo.cfm?EventID=19309 Start a new tradition and race in this event ... bring the entire family out!!! There is also a breakfast and the famous parade following the race! We are super excited to add this event and bring it to Novato prior to the big downtown parade! There are no other big time races in Marin that day ... which is such a big traditional day for racing! We need a ton of volunteers to help make this a reality. We need help with the following: --Registration (6:15 am to 7:15 am). --Course monitors (7:00 am to 8:00 am). Please let us know if you can help out! Thanks, --Jason Jacobson, jason.jacobson@qar.com, 415/884-0712 ¶ 8:58 AM
