Monday, September 22, 2008
Week of 9/22/08. Workouts, special Friday workout for half/full marathoners, results,.
Check here for LAST MINUTE UPDATES too, because of things we are trying to do this week.
Another idea, for Sunday long tempo run...see below.. Note: 7AM START for LOCH LOMOND site and still 7:30AM start for NICASIO....see below.
Also see about OPEN WATER SWIM on Sundays by San Quentin Village...
> KEVIN PORTER ran a PR 5K of just breaking 24' at Bananaman 5K.
SHARI TRACY, runs a practice 1:40 for the marathon pace- and wins the masters women!
JUDI SHAFFER, ran her PR at DSE Half Marathon last weekend and did a 1:51:08 -even just after dealing with a knee injury..Way to go you three...
9/23/08. TUESDAY. 6am and 6:30am. TEMPO from YMCA.
Note, that Jason and Brad have started running at 6am because Brad needs to get home and get the kids to school. The rest of the group will start at the usual 6:30am time.
9/23/08. TUESDAY. 9am. HILL REPEATS/TEMPO group.. Meet at inner parking lot out at Tenn Valley (I'm counting on beatiful weather out there!) . We'll do out/back towards partway to the beach for warmup, then Marincello hill for repeats (last Tuesday's RRG was counted as Tempo)...
9/24/08. WEDNESDAY. 9:15am-9:30am do warmup: 9:30 start of TRACK TEMPO:
2M at Marathon (or half M. pace for those doing that dist race)
2M at half marathon pace
1M at half or 10K pace depending on your race distance.
Note that you can stay with your mar or half mar pace for the entire workout.
> object here is to lock into goal race pace until you "feel it" to the second; to get in a controlled workout placed between two quality days - so keep it on pace. I'll have some water handy, display clock, but learn to hydrate few minutes before the start. Have your watch with you so you can hit the "split" button on each lap and play them back later to see how you consistent you were.
9/25/08. THURSDAY. 7am & 9am. TRACK at COM.
after warmup and usual strideouts:
600 (200)
6 x 400 (on 2', 2 1/2', 3')
1 x 1200 (simulates end of 5K race: the last 3/4 M effort)
9/26/08. FRIDAY. start 8:45am .TEMPO 16M starting at Nicassio..
Course is now PAINTED with each half mile marked in YELLOW both sides of road.
any of you who wish to join us for all or part of the course is just fine so you can get in 6,8,.10 or 13M in for practice. We are all testing this course with a during-the-week run and see how traffic is (it's very low on weekend am's) and how long it takes.
The idea for the marathon group is to do a regular mileage week, have Wed, Th, Friday add up to 26-28M, with 16M on Friday - to simulate the last part of the marathon distance.
For those doing HALF MAR. prep: do 6-9M at goal pace.
NOTE: I may do it again on Sunday if there is a request for it; for sure in October.
9/27/08. SATURDAY. 7am. HILL REPEATS at McGinnis Park
Note, that most of the group begins their warmup at 6:30am and meet me at the base of the hill at 7am or a bit after. Exercise session to follow the repeats.
1 x Med. Hill
1 x Short H
3 x Sprint H.
out/back to concrete bridge
3 x Short H
2 x Long H
2 x Sprint H
9/27/08. SATURDAY. 8am . ED'S TRACK SESSION at Novato HS.
After usual warmup run, strideouts:
2 x 600 (200)
2 x 400 (on 2', 2 1/2', 3')
8 x 200 (200)
Width of grass field "shuttle run" x 6 (back and forth) do 2 widths in sideways shuttle...
9/28/08. SUNDAY. 8, 10, 12M TEMPO. 7:30am start for 8-16M marathon pace tempo. You need to email me on coachkees@yahoo.com. So far Rebecca, Cynthia, Kevin, and two others are participating so far. ...ANOTHER IDEA for more local 15-16miler courses:
We can always do the RUN LOCALLY over TWO "COURSES
1) NEW START: 7AM!! From LOCH LOMOND site from the grocery store there. That start is 2M east from the Montecito Shopping Center, just past stoplight on right side. Run warmup from there, east, through Glenwood, left on Peacock Drive and start watches at 5M marker and we are hooked onto the China Camp tempo course. Follow it to Buck's Landing, past it to probably 7-11 store and even to Northridge, then back to Loch Lomond..
2) from the Veteran's Statues, by Veteran's Auditorium at Civic Center Dr/Av of theFlags by Civic Center area. (Human Race course site).That is exactly 2M from my house. We head on Civic Center Dr to N. San Pedro Rd, towards China Camp, pick up the 10M tempo course markers, then return to start. We can add on the extra 2M using the Human Race course markers (every half mile marked) to get our distance...I also have 2 extra GPS units people can use, Kathleen has one also.
The other group can still use the Nicasio course....Should work fine...call me on it for this Sunday if that works with a 6:30 or 7am start to get you back in time...
C
9/26/08. SUNDAY. OPEN WATER SWIM at 8:30am. San Quentin Village.
May be the last workout for the season, but the site is excellent. Water is about 68 degrees and probably don't need a wet suit. From San Rafael, east on 580, take last Marin exit (San Quentin); exit and go right at Stop sign. Beach will be on your left about 100yards down.
contact Tom Guerin at : taquerin @comcast.net. ¶ 9:27 AM
Check here for LAST MINUTE UPDATES too, because of things we are trying to do this week.
Another idea, for Sunday long tempo run...see below.. Note: 7AM START for LOCH LOMOND site and still 7:30AM start for NICASIO....see below.
Also see about OPEN WATER SWIM on Sundays by San Quentin Village...
> KEVIN PORTER ran a PR 5K of just breaking 24' at Bananaman 5K.
SHARI TRACY, runs a practice 1:40 for the marathon pace- and wins the masters women!
JUDI SHAFFER, ran her PR at DSE Half Marathon last weekend and did a 1:51:08 -even just after dealing with a knee injury..Way to go you three...
9/23/08. TUESDAY. 6am and 6:30am. TEMPO from YMCA.
Note, that Jason and Brad have started running at 6am because Brad needs to get home and get the kids to school. The rest of the group will start at the usual 6:30am time.
9/23/08. TUESDAY. 9am. HILL REPEATS/TEMPO group.. Meet at inner parking lot out at Tenn Valley (I'm counting on beatiful weather out there!) . We'll do out/back towards partway to the beach for warmup, then Marincello hill for repeats (last Tuesday's RRG was counted as Tempo)...
9/24/08. WEDNESDAY. 9:15am-9:30am do warmup: 9:30 start of TRACK TEMPO:
2M at Marathon (or half M. pace for those doing that dist race)
2M at half marathon pace
1M at half or 10K pace depending on your race distance.
Note that you can stay with your mar or half mar pace for the entire workout.
> object here is to lock into goal race pace until you "feel it" to the second; to get in a controlled workout placed between two quality days - so keep it on pace. I'll have some water handy, display clock, but learn to hydrate few minutes before the start. Have your watch with you so you can hit the "split" button on each lap and play them back later to see how you consistent you were.
9/25/08. THURSDAY. 7am & 9am. TRACK at COM.
after warmup and usual strideouts:
600 (200)
6 x 400 (on 2', 2 1/2', 3')
1 x 1200 (simulates end of 5K race: the last 3/4 M effort)
9/26/08. FRIDAY. start 8:45am .TEMPO 16M starting at Nicassio..
Course is now PAINTED with each half mile marked in YELLOW both sides of road.
any of you who wish to join us for all or part of the course is just fine so you can get in 6,8,.10 or 13M in for practice. We are all testing this course with a during-the-week run and see how traffic is (it's very low on weekend am's) and how long it takes.
The idea for the marathon group is to do a regular mileage week, have Wed, Th, Friday add up to 26-28M, with 16M on Friday - to simulate the last part of the marathon distance.
For those doing HALF MAR. prep: do 6-9M at goal pace.
NOTE: I may do it again on Sunday if there is a request for it; for sure in October.
9/27/08. SATURDAY. 7am. HILL REPEATS at McGinnis Park
Note, that most of the group begins their warmup at 6:30am and meet me at the base of the hill at 7am or a bit after. Exercise session to follow the repeats.
1 x Med. Hill
1 x Short H
3 x Sprint H.
out/back to concrete bridge
3 x Short H
2 x Long H
2 x Sprint H
9/27/08. SATURDAY. 8am . ED'S TRACK SESSION at Novato HS.
After usual warmup run, strideouts:
2 x 600 (200)
2 x 400 (on 2', 2 1/2', 3')
8 x 200 (200)
Width of grass field "shuttle run" x 6 (back and forth) do 2 widths in sideways shuttle...
9/28/08. SUNDAY. 8, 10, 12M TEMPO. 7:30am start for 8-16M marathon pace tempo. You need to email me on coachkees@yahoo.com. So far Rebecca, Cynthia, Kevin, and two others are participating so far. ...ANOTHER IDEA for more local 15-16miler courses:
We can always do the RUN LOCALLY over TWO "COURSES
1) NEW START: 7AM!! From LOCH LOMOND site from the grocery store there. That start is 2M east from the Montecito Shopping Center, just past stoplight on right side. Run warmup from there, east, through Glenwood, left on Peacock Drive and start watches at 5M marker and we are hooked onto the China Camp tempo course. Follow it to Buck's Landing, past it to probably 7-11 store and even to Northridge, then back to Loch Lomond..
2) from the Veteran's Statues, by Veteran's Auditorium at Civic Center Dr/Av of theFlags by Civic Center area. (Human Race course site).That is exactly 2M from my house. We head on Civic Center Dr to N. San Pedro Rd, towards China Camp, pick up the 10M tempo course markers, then return to start. We can add on the extra 2M using the Human Race course markers (every half mile marked) to get our distance...I also have 2 extra GPS units people can use, Kathleen has one also.
The other group can still use the Nicasio course....Should work fine...call me on it for this Sunday if that works with a 6:30 or 7am start to get you back in time...
C
9/26/08. SUNDAY. OPEN WATER SWIM at 8:30am. San Quentin Village.
May be the last workout for the season, but the site is excellent. Water is about 68 degrees and probably don't need a wet suit. From San Rafael, east on 580, take last Marin exit (San Quentin); exit and go right at Stop sign. Beach will be on your left about 100yards down.
contact Tom Guerin at : taquerin @comcast.net. ¶ 9:27 AM
