Tuesday, August 12, 2008
Week of 8/11/08. Workouts; Sunday RRGrade Run.
> Weren't those Opening Ceremonies something at Beijing? Those drummers were my favorite. Absolutely amazing. Also the kung fu portion displayed such precise positioning as they did their routines.
8/12/08. TUESDAY. 6:30am TEMPO at YMCA.
8/12/08. TUESDAY. 9am HILL REPEAT, Tenn Valley group. Meet at inner parking lot for Tenn Valley hiking area. You'll be doing the uphill grind to top of Monticello hill.
8/14/08. THURSDAY. 7am & 9am. TRACK at COM
4 x 100 (100)
2 x 150 (50)
2 x 200 (200)
3 x 400 ( on 2', 2 1/2', 3')
1 x 10 "Mtn Climbers"
3 x 400
1 x 8 "Burpees"
3 x 400
1 x 6 "Prisoner Squats"
1 x 1000
Then, those who are prepping for half or full marathon in Fall:
2 X 1000 (200): do them at 10K race pace (this is not a hardass interval, but controlled tempo cruising interval for building extra strength)
8/16/08 SATURDAY. 8am ED'S TRACK GROUP at Novato HS.
4 x 100 (100)
2 x 150 (50)
2 x 200 (200)
1 x 600 (200)
4 x 400 (on 2', 2 1/2', 3')
8 x 200 (200)
1 x 800 - you'll feel how much easier the leg turnover is after doing the 200's)
8/15/08. FRIDAY. Kees back to work at Arch Rival.
8/16/. SATURDAY. 7am TEMPO/HILL REPEATS at McGinnish Park
Let me know if my group will be there by emailing me at coachkees@yahoo.com; I know a number of you are still on vacation).. I am not able to risk riding thebike with you, buthere is the workout:
4 x 35" ( to the "12" painted in white between the two trees)
2 x LR (to the top)
1 lap around the pond at tempo pace.
4 X SH i.e. short hill 15"
1 med hill (around the corner, about 1')
8/17/08. SUNDAY. 7:30am. RRGRADE run. Meet as usual by MV Police/Fire house crosswalk, just down from MV Market on Corte Madera Ave in downtown MV. Again, email me at: coachkees@yahoo.com so I have a head count for those who need ride back down ($5). ¶ 2:53 PM
> Weren't those Opening Ceremonies something at Beijing? Those drummers were my favorite. Absolutely amazing. Also the kung fu portion displayed such precise positioning as they did their routines.
8/12/08. TUESDAY. 6:30am TEMPO at YMCA.
8/12/08. TUESDAY. 9am HILL REPEAT, Tenn Valley group. Meet at inner parking lot for Tenn Valley hiking area. You'll be doing the uphill grind to top of Monticello hill.
8/14/08. THURSDAY. 7am & 9am. TRACK at COM
4 x 100 (100)
2 x 150 (50)
2 x 200 (200)
3 x 400 ( on 2', 2 1/2', 3')
1 x 10 "Mtn Climbers"
3 x 400
1 x 8 "Burpees"
3 x 400
1 x 6 "Prisoner Squats"
1 x 1000
Then, those who are prepping for half or full marathon in Fall:
2 X 1000 (200): do them at 10K race pace (this is not a hardass interval, but controlled tempo cruising interval for building extra strength)
8/16/08 SATURDAY. 8am ED'S TRACK GROUP at Novato HS.
4 x 100 (100)
2 x 150 (50)
2 x 200 (200)
1 x 600 (200)
4 x 400 (on 2', 2 1/2', 3')
8 x 200 (200)
1 x 800 - you'll feel how much easier the leg turnover is after doing the 200's)
8/15/08. FRIDAY. Kees back to work at Arch Rival.
8/16/. SATURDAY. 7am TEMPO/HILL REPEATS at McGinnish Park
Let me know if my group will be there by emailing me at coachkees@yahoo.com; I know a number of you are still on vacation).. I am not able to risk riding thebike with you, buthere is the workout:
4 x 35" ( to the "12" painted in white between the two trees)
2 x LR (to the top)
1 lap around the pond at tempo pace.
4 X SH i.e. short hill 15"
1 med hill (around the corner, about 1')
8/17/08. SUNDAY. 7:30am. RRGRADE run. Meet as usual by MV Police/Fire house crosswalk, just down from MV Market on Corte Madera Ave in downtown MV. Again, email me at: coachkees@yahoo.com so I have a head count for those who need ride back down ($5). ¶ 2:53 PM
