Sunday, August 24, 2008
Week of 8/25/08. Workouts, Labor Day Run in Novato, XC Series race on Saturday..
> Check on the Tamalparunners.org site the upcoming XC series: everyone should experience running a number of XC races. They run on a natural surface - terra firma, usually 3-5 miles and each race is over a different course.
> OLYMPIC MARATHON, men: That winning time of 2:06:30 by Sammy W. of Kenya was incredible considering the conditions! Can you imagine what he will run under "normal" cooler conditions - 2:04:00 range in my estimation. The 5'4" , 115lb Sammy does plan to go after the record. He already holds the half marathon WR of 58:33 minutes...
> KENENISA BEKELE, world record holder for the 5K (12:37) and 10K (i think 26:15) from Ethiopia had to do most all the work up front for the 5000 final in Beijing. I'm sure the other competitors thought they could sit on his tail and outkick him at the end. Well, guess what? When your leader "picks up the pace" to a 3:57 last mile that takes care of anyone's kick! he's simply an amazing runner who took the win in 12:57. (he also won the 10,000 in 27:01 that includeda 13:48/13:01 5K splits; both races he finished with about a 54" last 400)
> LABOR DAY 5K/1M for youth on 9-1-08:
When: Labor Day, Monday, Sept. 1st
Where: Indian Valley College--at ball fields.
5k starts at 8:30am; Youth Mile at 10am
Race Day Registration: 7 am to 8:20am for 5k; to 9:45 am for Youth Mile
5k: $20 (over 18); $15 (18 and under)
Youth Mile: $5.00
More Info at: http://www.eteamz.com/mustang5k/ or cjstern1@verizon.net
8/26/08. TUESDAY. TEMPO, 6:30am at YMCA for start.
8/26/08. TUESDAY. HILL REPEATS, 9am; Tenn. Valley gp, meet at Church parking lot.
After the out/back warmup:
6 x short hill
2 x left turn hill; then go down main road and then left to Big Hill
4 x to top of median and back to bottom;
2 x 1 1/2' (back to bottom)....then recovery run back to parking lot.
8/28/08. THURSDAY. TRACK. 7am & 9am. COM track.
After usual warm-up stride-outs a workout emphasizing volume, pacing and geared towards the half marathon. Just as in executing a race, carry out negative splits, and gain momentum towards the finish:
4 x 400 @ 10K pace (on 2', 2 1/2, 3') , then after 4th rep do,
1 x 10 Burpees
4 x 400 @5K pace,
1 x 10 "Mtn. Climbers",
4 x 400 @5K pace,
Plank: hold and do 5 straight leg raises with Left, then Right leg.
4 x 400 @ faster than 5K pace
8/30/08. SATURDAY. 8am. ED's TRACK session at NOVATO HIGH SCHOOL.
After usual warm-up and stride-outs:
4 x 400 (on 2 1/2',3') then after 4th rep,
1 x 10 Burpees,
4 x 200 (200)
1 x 10 "Mtn. Climbers"
2 x 600 (200)
6 x width of grass infield pickups (jog back easy to start each time)
8/30/08. SATURDAY. 7am. HILL REPEATS/TEMPO at McGinnis Park.
Folks meet at 6:30 to do extended warmup and meet at base of hill by 7am...
3 X Short Hill
2 X Sprint hill
out/back tempo to concrete bridge
2 x Sprint Hill
3 x Med. Hill
out/back to concrete bridge
2 x Sprint Hill
> MONDAY Workout: I had thought to do a Bear Valley run on Monday, but seems there is so much going on with folks that I may pass on it. BUT, if the Arch Rival group wants to do their first workout there, call me. We can have everyone do their own walk/run or bike followed by picnic at the picnic grounds. With me working weekends, I rarely have the chance to get with all of you on a free day that works for us. Anyone who needs to get their long run in: this is the place! There is the 3.2m to Divid Meadow and back; 9M out/back to Arch Rock or up to 8.2M out/back to Coastal Camp; finally the 30K loop which is equivalent to a 20M training run.
Results
> MARIN HEADLANDS 50K ON 8/23/08.
Not the Championships this year and as a result a smaller field, but enjoyed by all those who participated.
1. Mike Buchanac,33 took it in 4:21:10
2. Cliff Lentz, 43 4:27:13
3. Jean Pommier, 44 4:41:54
our own Hans Schmid, 68 did a strong 5:53:58 for 2nd in 60-69.
1. Julie Young, 43 4:57:09
2. Nicole Duke, 32 in 5:23:58
3. Florencia Gascon-Amyx, 44 5:38:57 ¶ 8:16 PM
> Check on the Tamalparunners.org site the upcoming XC series: everyone should experience running a number of XC races. They run on a natural surface - terra firma, usually 3-5 miles and each race is over a different course.
> OLYMPIC MARATHON, men: That winning time of 2:06:30 by Sammy W. of Kenya was incredible considering the conditions! Can you imagine what he will run under "normal" cooler conditions - 2:04:00 range in my estimation. The 5'4" , 115lb Sammy does plan to go after the record. He already holds the half marathon WR of 58:33 minutes...
> KENENISA BEKELE, world record holder for the 5K (12:37) and 10K (i think 26:15) from Ethiopia had to do most all the work up front for the 5000 final in Beijing. I'm sure the other competitors thought they could sit on his tail and outkick him at the end. Well, guess what? When your leader "picks up the pace" to a 3:57 last mile that takes care of anyone's kick! he's simply an amazing runner who took the win in 12:57. (he also won the 10,000 in 27:01 that includeda 13:48/13:01 5K splits; both races he finished with about a 54" last 400)
> LABOR DAY 5K/1M for youth on 9-1-08:
When: Labor Day, Monday, Sept. 1st
Where: Indian Valley College--at ball fields.
5k starts at 8:30am; Youth Mile at 10am
Race Day Registration: 7 am to 8:20am for 5k; to 9:45 am for Youth Mile
5k: $20 (over 18); $15 (18 and under)
Youth Mile: $5.00
More Info at: http://www.eteamz.com/mustang5k/ or cjstern1@verizon.net
8/26/08. TUESDAY. TEMPO, 6:30am at YMCA for start.
8/26/08. TUESDAY. HILL REPEATS, 9am; Tenn. Valley gp, meet at Church parking lot.
After the out/back warmup:
6 x short hill
2 x left turn hill; then go down main road and then left to Big Hill
4 x to top of median and back to bottom;
2 x 1 1/2' (back to bottom)....then recovery run back to parking lot.
8/28/08. THURSDAY. TRACK. 7am & 9am. COM track.
After usual warm-up stride-outs a workout emphasizing volume, pacing and geared towards the half marathon. Just as in executing a race, carry out negative splits, and gain momentum towards the finish:
4 x 400 @ 10K pace (on 2', 2 1/2, 3') , then after 4th rep do,
1 x 10 Burpees
4 x 400 @5K pace,
1 x 10 "Mtn. Climbers",
4 x 400 @5K pace,
Plank: hold and do 5 straight leg raises with Left, then Right leg.
4 x 400 @ faster than 5K pace
8/30/08. SATURDAY. 8am. ED's TRACK session at NOVATO HIGH SCHOOL.
After usual warm-up and stride-outs:
4 x 400 (on 2 1/2',3') then after 4th rep,
1 x 10 Burpees,
4 x 200 (200)
1 x 10 "Mtn. Climbers"
2 x 600 (200)
6 x width of grass infield pickups (jog back easy to start each time)
8/30/08. SATURDAY. 7am. HILL REPEATS/TEMPO at McGinnis Park.
Folks meet at 6:30 to do extended warmup and meet at base of hill by 7am...
3 X Short Hill
2 X Sprint hill
out/back tempo to concrete bridge
2 x Sprint Hill
3 x Med. Hill
out/back to concrete bridge
2 x Sprint Hill
> MONDAY Workout: I had thought to do a Bear Valley run on Monday, but seems there is so much going on with folks that I may pass on it. BUT, if the Arch Rival group wants to do their first workout there, call me. We can have everyone do their own walk/run or bike followed by picnic at the picnic grounds. With me working weekends, I rarely have the chance to get with all of you on a free day that works for us. Anyone who needs to get their long run in: this is the place! There is the 3.2m to Divid Meadow and back; 9M out/back to Arch Rock or up to 8.2M out/back to Coastal Camp; finally the 30K loop which is equivalent to a 20M training run.
Results
> MARIN HEADLANDS 50K ON 8/23/08.
Not the Championships this year and as a result a smaller field, but enjoyed by all those who participated.
1. Mike Buchanac,33 took it in 4:21:10
2. Cliff Lentz, 43 4:27:13
3. Jean Pommier, 44 4:41:54
our own Hans Schmid, 68 did a strong 5:53:58 for 2nd in 60-69.
1. Julie Young, 43 4:57:09
2. Nicole Duke, 32 in 5:23:58
3. Florencia Gascon-Amyx, 44 5:38:57 ¶ 8:16 PM
