Week of 9/15/08. Workouts, updates all during the week...(remember to look over some of last week's blog for info on upcoming events)...

9/16/08. TUESDAY. 6:30am TEMPO at China Camp. BUT NOTE Jason's note about starting earlier and creating "wave starts". I leave it up to you all if you want to start at 6am. Some of the group may want to continue at 6:30am..(I'm having trouble pasting it in so I'll summarize):

Brad and Jason, and perhaps some others, want to START AT 6AM when at the China Camp site so that they can get done earlier and get back to the home front to get kids to school, etc.
I have the course marked every half mile which lends itself to creating variety for the tempo workouts; so this week Jason is suggesting:
5 x 1Mile @ Tempo pace with 1/2M recovery jogs in between. Then 1M cooldown...
The regular group continues at 6:30am...we have kinds of a "wave start" for tempo workouts.

9/16/08. TUESDAY. 9am. RRGRADE 8M.
For those new to the routine: Meet in downtown Mill Valley on Corte Madera Ave, just up from Mill Valley market and across from Fire/Police station.
Bring change of clothes to throw into the van: you never know what the weather will be on top!
I drive you back , have $5 for the ride to help offsett the overhead..
This is an especially good and important workout for those preparing for the half and full marathons. THEN as I mentioned in last blog,
You can get in the next quality workout on Sunday 9/21/08 to run a practice planned race pace at the DSE HALF MARATHON at Lake Merced at 8am. It's low-key , inexpensive ($8, $10 race day), and good practice over a multi-loop course...so keep it in mind...

9/16/08. TUESDAY night. STEVE LYONS TRACK MEET 6:30pm..
The Tamalpa Runners Inc. will honor the memory of one of its greatest runners with the annual Steve Lyons Track Meet on September 16 at San Rafael High School. The meet, like all Tamalpa track meets will be free, but we do request a donation of $5 or more. All monies raised at this event will go toward ALS and muscular dystrophy research. Those donating $10 or more will receive a "Steve Lyons/Tamalpa Legend" Headsweats hat (designed by Steve's good friend, Todd Ritola). Headsweat hats (Dave Covey's personal favorite running hat) retail for $20. The cost of the hats have been underwritten by Tamalpa saint, Billie Jo Post. Winners will receive cookies baked by the extended Lyons family. This is a wonderful opportunity to honor our great friend and Tamalpa Legend, Steve Lyons. Tentative schedule of events: 6:30 Steve Lyons Mile (runners 45 years and older); 6:45 Open Mile (runners 44 years and younger); 7:00 Kids 100 Meters; 7:10 Open 800 Meters; 7:20 Open 400 Meters; 7:30 Kids 400 Meters; 7:40 4x400m Mixed Relay (two females and two males); 7:50 Billie Mile (noncompetitive). Meet Director: Kevin Mangan Phone: 927-1429 Email:

9/18/08. THURSDAY. 7am & 9am TRACK at COM.
after warmup strideouts
1200 at 5K pace (400)
1 x 200 (200)
1000 (200)
1 x 200 (200)
800 (on 4:30, 5:00, 5:30)
1 x 200 (200)
600 (200)
2 x 400 (on 2', 2:30, 3)


9/20/08. SATURDAY. 8am ED's TRACK SESSION at Novato HS
After usual warmup and stridouts:
1000 (200)
1 x 200 (200) fast
800 (200)
1 x 200 (200)
600 (200)
1 x 200 (200)
2 x 400 (on 2', 2:30, 3')
6 X width of field pickups


9/20/08. SATURDAY. 7am HILL REPEATS at McGinnis Park w/ Kees.
Group usually warms up at 6:30am and are ready to go at 7am.
2x ShortH
2 x Sprint H
2 x Med H
out/back to concrete bridge tempo
2 x Long H
2 x Med H
2 x Sprint H

9/20/08. SATURDAY. 6:45am HALF MILE REPEATS with Jason Jacobson at Piper Park
This workout is not on a track , but grass terrain.

9/21/08. SUNDAY 8am. DSE HALF MARATHON at Lake Merced.
8am, $10, multi-loop course, low-key, good practice for marathon pace work and taking aid.
Same spot as Xmas RElays in north end parking lot at Lake Merced.

9/21/08. SUNDAY. 5:45am. 16M RUN W/ Jason from Ross Common.
Up long trail Rocky Springs Trail, down Eldridge.



more to come  ¶ 8:40 PM