Friday, August 01, 2008
Week of 8/4/08. Workouts, SF Half Marathon; an explanation on why with adding "those silly exercises" between intervals on track day. Sunday is TCRS race in Samuel Taylor Park area (west end). Chi Running Clinics offered locally by our own Hazel Wood... NBalance test program; looking ahead to Healdsburg Half Marathon..
Why add exercises during track intervals?:
> quickens your footwork,
> increases leg strength,
> lighter touch on the track, i.e. reducing contact time of your feet on the track/road means quicker feet as with "butt kicks," "burpees", "box jumps" "high knees",
> improved flexibility and range of motion, e.g. "mountain climbers";
> Also, by working your arms and legs simultaneously it makes the heart work faster-even at a modest pace,e.g. just getting through the burpees: it's work! You have to work much harder to get the heart rate up if only using the legs by hill repeats or hard intervals. With burpees, "crab walks" and other four limb exercises blood has to be pumped to all four limbs= greater workload, but doesn't tear you up.
> Adding these exercises makes you a better athlete, addresses some weaknesses and adds variety that we all need!
more to come....
> SF HALF...8/3/08. (remember to email me your results: I don't always know who ends up running some of these large events) . Write up on SFMarathon is on http://www.theschedule.com/.
I think there is a marked difference in the firs half marathon course and the 2nd half marathon course: secon Half Marathon is faster.
Jeannie is excused from running it b/c she did the Marin Century on Saturday: a tough, windy hilly course! Congrats Jeannie and husband Dave! A tough 100 miler!
First half marathon:
34th O'all/2F/2nd in age div...ROSY CASTANEDA, 1:27:59
1264/164/59 "Nurse" MARGARET BILLINGS 1:50:57
1290/374/58 JUDI SHAFFER, 1:57:19
1581/516/81 CYNTHIA WATSON, 2:00:02
Second Half:
46/9/1-40+ TANYA FREDERICS 1:27:04
80/18/3 KELSEY RIPP, 1:30:03
626/232/5 KATHY BARTON, 1:56:58
MARATHON: 57 under 3:00:00; 348 under 3:30:00
485/138/2nd 65+ HANS SCHMID, 3:37:01
I had forgotten to mention that at the delightful TIBURON TRIATHLON a week or so ago our own KAREN BEHNKE placed 2nd in 50+ women's division. This is her second podium spot: way to go Karen!
8/5/08. TUESDAY. 6:30am. TEMPO.China Camp site.
8/5/08. TUESDAY. 9am. TEMPO . Meet at Tenn Valley Church parking lot.
Warmup run to n. end of bike path; then 3.5M-4M Tempo.
8/7/08. THURSDAY. 7am & 9am. TRACK at COM.
8/9/08. SATURDAY. Ed's Saturday TRACK group at NOVATO HS.
4 x 100(100)
2 x 150 (50)
2 x 200 (200)
2 sets of: 600 (200)
200 (200)
2 sets of: 400 (on 2', 2:30, 3')
200 (200)
6 x 100 (100) run the straight-aways fast; curves easy recovery.
8/9/08. SATURDAY. MARINWOOD FAMILY FUN RUN 5K/10K at 9am.
775 Miller Creek Rd, San Rafael, CA. 5K loop beginning at the Marinwood Community Center through the rolling streets of Marinwood. 10K runs a double loop. 2 mile walk out and back to the community center. Kids' 100 yard dash will be held in the community center parking lot after the longer events. Pre-reg.: $10 individuals, $30 family (up to 4), $5 additional family members. ($15 ind./$40 fam. race day). http://www.allsportcentral.com/EventInfo.cfm?EventID=19798
8/10/08. SUNDAY. TAMALPA TCRS." Samuel Taylor Park TCRS 5M" at 9am
Tocaloma/Jewell course at the west end of Samuel Taylor Park ~5 Mi. This year's Sam Taylor event will begin at Platform Bridge Road (end of the Cross Marin Trail). Go under Sir Francis Drake Blvd towards Sam P. Taylor Park (1.4 miles on the flat), turn right up the Jewel Trail for approximately ¾ miles to the intersection with the Ridge Trail. Stay left going uphill, continue ¼ mile until reaching a gate (the turnaround) and retrace your steps to the start. The course is approximately 5 to 6 miles with about 600 feet of additional gravitational pull. Directions: Take Sir Francis Drake Blvd west through Fairfax and the San Geronimo Valley, past Lagunitas and Sam P. Taylor Park until the base of the final big uphill at Platform Bridge Road. There is ample parking there and the race will start and finish in this area. Allow ½ hour of driving time from Fairfax to the start. (Approx. 13 miles from Fairfax to the start.)
CHI RUNNING WORKSHOPS: 8/11, 18; 8/17, 8/23; 9/6.
Hazel Wood, Certified ChiRunning Instructor, is conducting some ChiRunning workshops before the Fall running season. The ChiRunning Essentials workshops are four hours of instruction and include: introduction to the ChiRunning method, injury prevention techniques, upper body and lower body usage, how to conserve energy at any speed, pre-run body looseners and much more. The workshops are designed for runners of all abilities. Monday evenings August 11, 18 from 5:45 p.m. to 7:45 p.m.Sunday, August 17 half day workshop from 8:30 a.m. to 12:30 p.m.Saturday, August 23 half day workshop from 8:30 a.m. to 12:30 p.m.Saturday, September 6 half day workshop from 8:30 a.m. to 12:30 p.m. Note: Hazel can also do workshops in the mornings if there is a minimum of 4 participants. Cost: $125 per workshop. All workshops Central Marin location – contact Hazel Wood for details. To keep the group small for personal attention pre-registration is required. Visit http://www.stridebystride.com/ or contact Hazel Wood at hazel@stridebystride.com or phone 415-459-1840 with any questions or for alternative scheduling.
UPCOMING HALF MARATHON - need to pre-reg.
The HEALDSBURG WINE COUNTRY MARATHON on 10/25/08 will be held in the Dry Creek Valley area for the first time this year. This half marathon is one of three put on by Destination Races and will prove to be popular on the first round: it is already 50% full, so if you are contemplating doing this run, don't wait too long!
I spoke with race director, Matt Dockstader, and he suggested that folks pre-reg: all his half marathons fill ahead of race day! (http://www.destinationraces.com/) .
As you know I encourage folks to run half marathons over the full marathon, if they have a busy lifestyle so this may be one we can have a group attend. Already son, Andre, and girlfriend Rosy are entered and making a weekend of it.
Starts at Rosso Bianco Winery, 8 aid stations provided and finishes at Warm Springs Rec area near Lake Sonoma. So a point to point course and doesn't look too hilly.
So between HUMBOLDT REDWOODS HALF MARATHON, NIKE HALF MARATHON, NATURAL BRIDGES HALF MARATHON, there is much to choose from. My favorite fastest PR course is Humboldt! ¶ 9:16 PM
Why add exercises during track intervals?:
> quickens your footwork,
> increases leg strength,
> lighter touch on the track, i.e. reducing contact time of your feet on the track/road means quicker feet as with "butt kicks," "burpees", "box jumps" "high knees",
> improved flexibility and range of motion, e.g. "mountain climbers";
> Also, by working your arms and legs simultaneously it makes the heart work faster-even at a modest pace,e.g. just getting through the burpees: it's work! You have to work much harder to get the heart rate up if only using the legs by hill repeats or hard intervals. With burpees, "crab walks" and other four limb exercises blood has to be pumped to all four limbs= greater workload, but doesn't tear you up.
> Adding these exercises makes you a better athlete, addresses some weaknesses and adds variety that we all need!
more to come....
> SF HALF...8/3/08. (remember to email me your results: I don't always know who ends up running some of these large events) . Write up on SFMarathon is on http://www.theschedule.com/.
I think there is a marked difference in the firs half marathon course and the 2nd half marathon course: secon Half Marathon is faster.
Jeannie is excused from running it b/c she did the Marin Century on Saturday: a tough, windy hilly course! Congrats Jeannie and husband Dave! A tough 100 miler!
First half marathon:
34th O'all/2F/2nd in age div...ROSY CASTANEDA, 1:27:59
1264/164/59 "Nurse" MARGARET BILLINGS 1:50:57
1290/374/58 JUDI SHAFFER, 1:57:19
1581/516/81 CYNTHIA WATSON, 2:00:02
Second Half:
46/9/1-40+ TANYA FREDERICS 1:27:04
80/18/3 KELSEY RIPP, 1:30:03
626/232/5 KATHY BARTON, 1:56:58
MARATHON: 57 under 3:00:00; 348 under 3:30:00
485/138/2nd 65+ HANS SCHMID, 3:37:01
I had forgotten to mention that at the delightful TIBURON TRIATHLON a week or so ago our own KAREN BEHNKE placed 2nd in 50+ women's division. This is her second podium spot: way to go Karen!
8/5/08. TUESDAY. 6:30am. TEMPO.China Camp site.
8/5/08. TUESDAY. 9am. TEMPO . Meet at Tenn Valley Church parking lot.
Warmup run to n. end of bike path; then 3.5M-4M Tempo.
8/7/08. THURSDAY. 7am & 9am. TRACK at COM.
8/9/08. SATURDAY. Ed's Saturday TRACK group at NOVATO HS.
4 x 100(100)
2 x 150 (50)
2 x 200 (200)
2 sets of: 600 (200)
200 (200)
2 sets of: 400 (on 2', 2:30, 3')
200 (200)
6 x 100 (100) run the straight-aways fast; curves easy recovery.
8/9/08. SATURDAY. MARINWOOD FAMILY FUN RUN 5K/10K at 9am.
775 Miller Creek Rd, San Rafael, CA. 5K loop beginning at the Marinwood Community Center through the rolling streets of Marinwood. 10K runs a double loop. 2 mile walk out and back to the community center. Kids' 100 yard dash will be held in the community center parking lot after the longer events. Pre-reg.: $10 individuals, $30 family (up to 4), $5 additional family members. ($15 ind./$40 fam. race day). http://www.allsportcentral.com/EventInfo.cfm?EventID=19798
8/10/08. SUNDAY. TAMALPA TCRS." Samuel Taylor Park TCRS 5M" at 9am
Tocaloma/Jewell course at the west end of Samuel Taylor Park ~5 Mi. This year's Sam Taylor event will begin at Platform Bridge Road (end of the Cross Marin Trail). Go under Sir Francis Drake Blvd towards Sam P. Taylor Park (1.4 miles on the flat), turn right up the Jewel Trail for approximately ¾ miles to the intersection with the Ridge Trail. Stay left going uphill, continue ¼ mile until reaching a gate (the turnaround) and retrace your steps to the start. The course is approximately 5 to 6 miles with about 600 feet of additional gravitational pull. Directions: Take Sir Francis Drake Blvd west through Fairfax and the San Geronimo Valley, past Lagunitas and Sam P. Taylor Park until the base of the final big uphill at Platform Bridge Road. There is ample parking there and the race will start and finish in this area. Allow ½ hour of driving time from Fairfax to the start. (Approx. 13 miles from Fairfax to the start.)
CHI RUNNING WORKSHOPS: 8/11, 18; 8/17, 8/23; 9/6.
Hazel Wood, Certified ChiRunning Instructor, is conducting some ChiRunning workshops before the Fall running season. The ChiRunning Essentials workshops are four hours of instruction and include: introduction to the ChiRunning method, injury prevention techniques, upper body and lower body usage, how to conserve energy at any speed, pre-run body looseners and much more. The workshops are designed for runners of all abilities. Monday evenings August 11, 18 from 5:45 p.m. to 7:45 p.m.Sunday, August 17 half day workshop from 8:30 a.m. to 12:30 p.m.Saturday, August 23 half day workshop from 8:30 a.m. to 12:30 p.m.Saturday, September 6 half day workshop from 8:30 a.m. to 12:30 p.m. Note: Hazel can also do workshops in the mornings if there is a minimum of 4 participants. Cost: $125 per workshop. All workshops Central Marin location – contact Hazel Wood for details. To keep the group small for personal attention pre-registration is required. Visit http://www.stridebystride.com/ or contact Hazel Wood at hazel@stridebystride.com or phone 415-459-1840 with any questions or for alternative scheduling.
UPCOMING HALF MARATHON - need to pre-reg.
The HEALDSBURG WINE COUNTRY MARATHON on 10/25/08 will be held in the Dry Creek Valley area for the first time this year. This half marathon is one of three put on by Destination Races and will prove to be popular on the first round: it is already 50% full, so if you are contemplating doing this run, don't wait too long!
I spoke with race director, Matt Dockstader, and he suggested that folks pre-reg: all his half marathons fill ahead of race day! (http://www.destinationraces.com/) .
As you know I encourage folks to run half marathons over the full marathon, if they have a busy lifestyle so this may be one we can have a group attend. Already son, Andre, and girlfriend Rosy are entered and making a weekend of it.
Starts at Rosso Bianco Winery, 8 aid stations provided and finishes at Warm Springs Rec area near Lake Sonoma. So a point to point course and doesn't look too hilly.
So between HUMBOLDT REDWOODS HALF MARATHON, NIKE HALF MARATHON, NATURAL BRIDGES HALF MARATHON, there is much to choose from. My favorite fastest PR course is Humboldt! ¶ 9:16 PM
