Sunday, June 29, 2008
Week of 6/30/08. Workouts. Don't forget the "4 On the 4th " 4M race in Novato! (see below)
Linda scores again at the Xterra, Tahoe.
> She placed 2nd in her age group; 7th overall at this altitude tough off-road triathlon. As we've all done at times, swallowed water at the beginning of the swim, but got through it and knocked 12 minutes off her time from last year. The 1st in 40+ was 2nd overall and was ahead of Linda by an amazing 16 minutes (must be a local used to altitude)..Congrats Linda!
> JULIE NACCO and ASHLEY MCCULOUGH are gradually getting back into shape and even on a hot Double Dipsea placed 2nd and 4th in 45+ division...In a half year, as Julie has more time to get her training in, you will see her placing more in events. For now, with juggling family and all, just enjoy the running sessions; competition will come later.
> Always check the blog for last minute updates as July will have changes in routine, for sure.
We are going to be writing up workouts while I'm in recovery.
6/1/08. TUESDAY. 6:30am. TEMPO. YMCA. Can be 6.5M, 7.5M or 10M.
6/1/08. TUESDAY. 9am. HILL REPEATS.
(I have to be at medical facility for that ablation study I'm involved in and need to get halter recorder setup for a 24 hour recording. I have to be all showered up and pretty for the setup so I won't be there for the entire workout).
Meet at Tenn Valley parking lot- so we get back on the dirt for this one: try and go to top of Marincello by running uphill 2:30"/ then walk a downhill recovery for 1'; then repeat)
6/3/08. THURSDAY. TRACK. 7am/ followed by last 9am track workout. Would like to see our 9am group continue with workouts from Ross Common for steady mileage in Water District with Tempo type pickups. Let me know if this works for you, or that we continue with the track and I write up the workouts. Some of you who have the kids along may find the track setup more convenient.
6/4/08. "4 On The Fourth" 4M race on Fourth of July at 7:20am (see below)
6/5/08. SATURDAY. 7am MCINNIS PARK, HILL REPEAT ( At 6:30am the group does their warmup, I meet them by the base of the Hill at 7am . )
OUR NEW FOURTH OF JULY RACE!
FIRST ANNUAL TAMALPA / NOVATO 4th of July Races, Friday, July 4, 2008- 7:20 am Start Time. 7th & Grant Street in downtown Novato. "4 on the 4th" 4 mile road race & "Mayor's Mile" 1 mile family walk/jog. We need to have a Tamalpa Volunteer to help us ‘man the Tamalpa booth’ (so to speak) at the Fourth of July Race….
Hi all,
We (Brad O'Brien, myself, and the Tamalpa Runners) 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
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). NOTE that more than half the field will sign up race morning! So we need to be ready. Reg people will double up and be at finish line too. Kees will head up the timing.
--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)
7/6/08. RRGRADE run. 7:30am. Email me if you would like to run it and need ride back.
Those of you who are building mileage can keep in mind running back to say: West Point Inn, the gentle grade to Bootjack, (or the quick drop down on Nora Trail) to Matt Davis, Double Bow Knot, then back down RRGrade to home.
If you are doing the ascent only, give it a good tempo for sections of it; if running with somebody do gentle surge-in-pace pickups together...
This will be Alyce's send-off run and build up for those doing SF Half , Wine Country half, a Fall marathon.
Trying to lose excess weight? Watch that postworkout meal: you can speed up fat loss. A British study found that men who ate a snack high in protein (43 grams) after an intense exercise session burned 21 percent more fat than men who ate a sugary drink. Though you need to replenish within 15' of a workout, cutting back on the starches does the job. I've dropped 6 pounds just by doing varied salad with chicken or pork (surprisingly lean), mostly salmon and almost no starch. ¶ 8:56 PM
Linda scores again at the Xterra, Tahoe.
> She placed 2nd in her age group; 7th overall at this altitude tough off-road triathlon. As we've all done at times, swallowed water at the beginning of the swim, but got through it and knocked 12 minutes off her time from last year. The 1st in 40+ was 2nd overall and was ahead of Linda by an amazing 16 minutes (must be a local used to altitude)..Congrats Linda!
> JULIE NACCO and ASHLEY MCCULOUGH are gradually getting back into shape and even on a hot Double Dipsea placed 2nd and 4th in 45+ division...In a half year, as Julie has more time to get her training in, you will see her placing more in events. For now, with juggling family and all, just enjoy the running sessions; competition will come later.
> Always check the blog for last minute updates as July will have changes in routine, for sure.
We are going to be writing up workouts while I'm in recovery.
6/1/08. TUESDAY. 6:30am. TEMPO. YMCA. Can be 6.5M, 7.5M or 10M.
6/1/08. TUESDAY. 9am. HILL REPEATS.
(I have to be at medical facility for that ablation study I'm involved in and need to get halter recorder setup for a 24 hour recording. I have to be all showered up and pretty for the setup so I won't be there for the entire workout).
Meet at Tenn Valley parking lot- so we get back on the dirt for this one: try and go to top of Marincello by running uphill 2:30"/ then walk a downhill recovery for 1'; then repeat)
6/3/08. THURSDAY. TRACK. 7am/ followed by last 9am track workout. Would like to see our 9am group continue with workouts from Ross Common for steady mileage in Water District with Tempo type pickups. Let me know if this works for you, or that we continue with the track and I write up the workouts. Some of you who have the kids along may find the track setup more convenient.
6/4/08. "4 On The Fourth" 4M race on Fourth of July at 7:20am (see below)
6/5/08. SATURDAY. 7am MCINNIS PARK, HILL REPEAT ( At 6:30am the group does their warmup, I meet them by the base of the Hill at 7am . )
OUR NEW FOURTH OF JULY RACE!
FIRST ANNUAL TAMALPA / NOVATO 4th of July Races, Friday, July 4, 2008- 7:20 am Start Time. 7th & Grant Street in downtown Novato. "4 on the 4th" 4 mile road race & "Mayor's Mile" 1 mile family walk/jog. We need to have a Tamalpa Volunteer to help us ‘man the Tamalpa booth’ (so to speak) at the Fourth of July Race….
Hi all,
We (Brad O'Brien, myself, and the Tamalpa Runners) 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
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). NOTE that more than half the field will sign up race morning! So we need to be ready. Reg people will double up and be at finish line too. Kees will head up the timing.
--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)
7/6/08. RRGRADE run. 7:30am. Email me if you would like to run it and need ride back.
Those of you who are building mileage can keep in mind running back to say: West Point Inn, the gentle grade to Bootjack, (or the quick drop down on Nora Trail) to Matt Davis, Double Bow Knot, then back down RRGrade to home.
If you are doing the ascent only, give it a good tempo for sections of it; if running with somebody do gentle surge-in-pace pickups together...
This will be Alyce's send-off run and build up for those doing SF Half , Wine Country half, a Fall marathon.
Trying to lose excess weight? Watch that postworkout meal: you can speed up fat loss. A British study found that men who ate a snack high in protein (43 grams) after an intense exercise session burned 21 percent more fat than men who ate a sugary drink. Though you need to replenish within 15' of a workout, cutting back on the starches does the job. I've dropped 6 pounds just by doing varied salad with chicken or pork (surprisingly lean), mostly salmon and almost no starch. ¶ 8:56 PM
