Monday, September 01, 2008
Week of 9/1/08. Workouts, keep in mind 9/14/08 Banana Man Chase 5K for our group/Tamalpa Club turnout for this 5K Championships(www.bananamanchase.com)... Dipsea workout for young runners..
> LINDA LINDSAY, I just learned, has placed in the XTERRA off-road TRIATHLON SERIES. I think this will qualify her for the Championships on Maui...more to come on this. Congrats Linda!
9/2/08. TUESDAY. 6:30am TEMPO at China Camp.
9/2/08. TUESDAY. 9am. TEMPO at Tenn Valley church parking lot. 1.5-2M warmup to north end of MV bike path then do 3-4M of tempo at 10M race pace.
9/4/08. THURSDAY. 7am / 9am TRACK at COM...Last hardest workout before 9/14 Banana Man Chase 5K championships and our groups' time trial for 5K.
4 x 100(100), 2 x 150(50), 2 x 200 (200):
5 X 1000 (200) run at 5K goal pace or a bit faster to lock in that race pace by "perceived exertion".
9/5/08 FRIDAY. Longer run for some of our group preparing for Fall marathons.
9/6/08. SATURDAY. 7am (6:30am warmup) HILL REPEATS/TEMPO/plus some key exercise instruction, at McGinnis Park. Emphasis on these workout sessions on developing leg strength, power-endurance - and confidence. This workout session is especially "comfortable environment" for the novice runners who is looking to improve their running. Learn how to use hillwork to make gains, short tempos for threshold fitness and the exercises to balance out your weaknesses.
1 x Long hill
2 x Med hill
2 x Sprint Hill
tempo out/back to concrete bridge (about an 800) then right into
3 x Short Hill
2 x Med hill
1 x Long Hill
Tempo out/back to concrete bridge
3 x Sprint hill
9/6/08. SATURDAY. ED's TRACK SESSION at Novato High School
after usual warmup of run and stride-outs:
2 x 200(200)
2 x 400 (on 2 1/2', 3')
2 sets of 600(200)
200 (200)
2 x 300 (100)...100 meters short of full lap
2 x 200 (200)
4 x 100 (100) so as to finish with "fast legs"
9/7/08...SUNDAY we will NOT be having our DIPSEA course tour for the youngsters due to conflicts with our hike leaders - UNLESS, I have some of the TH group lead the way; I can still shuttle some of the group back from Stinson....Look for update after Thursday.
Here was my PLAN:
the GOAL: to first learn the course by going over it once per month during the Fall - so the kids don't get lost when running it; then next year mid-January work on leg strength with hill repeats, some distance work. Then April getting on Dipsea course to be ready for June (If they don't get into Dipsea; there is always the DSE Practice Dipsea the week before).
It's not to be a large group, and the kids who participate should have solid basic ability to get through the distance - and be very interested in doing it. I don't want Cary to be dragging youngsters along who shouldn't be there. She's hiking it and adding some easy jogs here and there ( about 2 hour effort).
We decided on Sunday am because Saturdays are so busy for all families with kids/sports, and I have to be at work by 11am...after work sessions are too dark now...
I think by simply learning the course will take the anxiety and hype out of doing the event. Young people can handle this hill work just fine once they know the terrain: they are light, heart volume to bodyweight is good, and once they are familiar with the course-show no fear.
Want to help out with this project , let me know by emailing me at: coachkees@yahoo.com.
I think this can be enjoyable for all the youngsters, with good support by the adults.
Looking ahead:
9/14/08. BANANAMAN CHASE 5K. 9am & Kids 50Metersj - 1Miles at 10:30am
Starts next on Kezar Drive next to Kezar Stadium . (www.bananamanchase.com).
> It's also the PA/USATF 5k Championships for Men/Women Open, Masters, Seniors, Super Seniors, Veterans and Teams. Also for you all to get a base 5K time to determine your speedwork workouts.
> So we'll look for a good turnout from all of you to field teams and it does not matter whether you're a novice or experienced runner: filling teams of 3-5 is key. You can easily add more miles in the park on dirt trails after the race if you are preparing for the half or full marathon later in the Fall.
> Be sure you are a member of Tamalpa (http://www.tamalparunners.org/) and have your PA/USATF card (good for the year to count in the scoring...(www.pausatf.org or www.usatf.org) ¶ 4:23 PM
> LINDA LINDSAY, I just learned, has placed in the XTERRA off-road TRIATHLON SERIES. I think this will qualify her for the Championships on Maui...more to come on this. Congrats Linda!
9/2/08. TUESDAY. 6:30am TEMPO at China Camp.
9/2/08. TUESDAY. 9am. TEMPO at Tenn Valley church parking lot. 1.5-2M warmup to north end of MV bike path then do 3-4M of tempo at 10M race pace.
9/4/08. THURSDAY. 7am / 9am TRACK at COM...Last hardest workout before 9/14 Banana Man Chase 5K championships and our groups' time trial for 5K.
4 x 100(100), 2 x 150(50), 2 x 200 (200):
5 X 1000 (200) run at 5K goal pace or a bit faster to lock in that race pace by "perceived exertion".
9/5/08 FRIDAY. Longer run for some of our group preparing for Fall marathons.
9/6/08. SATURDAY. 7am (6:30am warmup) HILL REPEATS/TEMPO/plus some key exercise instruction, at McGinnis Park. Emphasis on these workout sessions on developing leg strength, power-endurance - and confidence. This workout session is especially "comfortable environment" for the novice runners who is looking to improve their running. Learn how to use hillwork to make gains, short tempos for threshold fitness and the exercises to balance out your weaknesses.
1 x Long hill
2 x Med hill
2 x Sprint Hill
tempo out/back to concrete bridge (about an 800) then right into
3 x Short Hill
2 x Med hill
1 x Long Hill
Tempo out/back to concrete bridge
3 x Sprint hill
9/6/08. SATURDAY. ED's TRACK SESSION at Novato High School
after usual warmup of run and stride-outs:
2 x 200(200)
2 x 400 (on 2 1/2', 3')
2 sets of 600(200)
200 (200)
2 x 300 (100)...100 meters short of full lap
2 x 200 (200)
4 x 100 (100) so as to finish with "fast legs"
9/7/08...SUNDAY we will NOT be having our DIPSEA course tour for the youngsters due to conflicts with our hike leaders - UNLESS, I have some of the TH group lead the way; I can still shuttle some of the group back from Stinson....Look for update after Thursday.
Here was my PLAN:
the GOAL: to first learn the course by going over it once per month during the Fall - so the kids don't get lost when running it; then next year mid-January work on leg strength with hill repeats, some distance work. Then April getting on Dipsea course to be ready for June (If they don't get into Dipsea; there is always the DSE Practice Dipsea the week before).
It's not to be a large group, and the kids who participate should have solid basic ability to get through the distance - and be very interested in doing it. I don't want Cary to be dragging youngsters along who shouldn't be there. She's hiking it and adding some easy jogs here and there ( about 2 hour effort).
We decided on Sunday am because Saturdays are so busy for all families with kids/sports, and I have to be at work by 11am...after work sessions are too dark now...
I think by simply learning the course will take the anxiety and hype out of doing the event. Young people can handle this hill work just fine once they know the terrain: they are light, heart volume to bodyweight is good, and once they are familiar with the course-show no fear.
Want to help out with this project , let me know by emailing me at: coachkees@yahoo.com.
I think this can be enjoyable for all the youngsters, with good support by the adults.
Looking ahead:
9/14/08. BANANAMAN CHASE 5K. 9am & Kids 50Metersj - 1Miles at 10:30am
Starts next on Kezar Drive next to Kezar Stadium . (www.bananamanchase.com).
> It's also the PA/USATF 5k Championships for Men/Women Open, Masters, Seniors, Super Seniors, Veterans and Teams. Also for you all to get a base 5K time to determine your speedwork workouts.
> So we'll look for a good turnout from all of you to field teams and it does not matter whether you're a novice or experienced runner: filling teams of 3-5 is key. You can easily add more miles in the park on dirt trails after the race if you are preparing for the half or full marathon later in the Fall.
> Be sure you are a member of Tamalpa (http://www.tamalparunners.org/) and have your PA/USATF card (good for the year to count in the scoring...(www.pausatf.org or www.usatf.org) ¶ 4:23 PM
