Saturday, September 27, 2008
Week of 9/29/08. Workouts...keep in touch with later week possible changes, okay? I'm working on finalizing two new long distance courses of 16M each: One in Nicassio and one from Loch Lomond area to Sante Venetia side and we avoid traffic...
FLASH! Haile Gebreselassie ran 2:03:59 for a new WR at Berlin Marathon-his 26th world record. ..Weather was a perfect 10 degrees Centigrade, no wind and he hit halfway in 62:04 and outran the pacers...Meanwhile Irina Mikitenko, 36 ran a PB of 2:19:19 to take the women's title..
> PAM J. SUNNY B, ANA B-L, JANET B., successfully did the Rim To Rim of the Grand Canyon - in some 17 hours. Good job ladies! It's a spectacular and tough run, and worth the experience. Can't wait to hear the story...
9/30/08: TUESDAY, 6:30am. CHINA CAMP.
9/30/08. TUESDAY, 9am gp. TENN VALLEY , TEMPO run 4M..meet at Church parking lot.
Do warmup run to north end of bike path, then start watches and do 3-4M tempo.
10/02/08 THURSDAY. 7am & 9am. TRACK at COM.
Those who are doing a half or full marathon (coming up soon) will do
4-5 x Mile (400) : Mile 1 @ mar. goal pace; Mile 2, 3 @ Half mar pace, Mile 4,5 @ 10K pace.
..the rest of the group(s) will do :
2 X Mile (400) and then 4 x 400 (on 2', 2 1/2', 3')
10/04/08..SATURDAY. 8am ED'S TRACK GROUP at Novato HS...
Bernie H is getting ready to do the Mile Relay, so let's help him with shorter intervals - which helps everyone with their turnover!
1 x 600 (200)
8 x 100 (100)
4 x 200 (200)
2 x 300 (100)
Cruising 800 (400)...shows how short intervals help on the longer rep
2 x 200 (200)
4 x 100 (100)
6 x width of grass field pickups
10/4/08. SATURDAY. 7am HILL REPEATS. at McGinnis Park.
After warmup around ponds meet at base of hill;
1 x Sprint H - easy
1 x Short H
1 x Med H
2 x Long H
3 x Short H
1 x Med H
4 x Sprint H
At ARCH RIVAL:
> Just in from PATAGONIA line: wonderful cozy jackets and more
> More Fall apparel, warmup pants, more UNDER ARMOUR long sleeve and short sleeve shirts.
> If your racing an upcoming half marathon check our lightweight trainers from BROOKS, ASICS, NIKE, NEW BALANCE..
> Also, Cary will have more the ICE BREAKER, SMARTWOOL, non-itchy wool clothing lines. They are wonderfully cozy and work so well plus - no stink! ¶ 8:51 PM
FLASH! Haile Gebreselassie ran 2:03:59 for a new WR at Berlin Marathon-his 26th world record. ..Weather was a perfect 10 degrees Centigrade, no wind and he hit halfway in 62:04 and outran the pacers...Meanwhile Irina Mikitenko, 36 ran a PB of 2:19:19 to take the women's title..
> PAM J. SUNNY B, ANA B-L, JANET B., successfully did the Rim To Rim of the Grand Canyon - in some 17 hours. Good job ladies! It's a spectacular and tough run, and worth the experience. Can't wait to hear the story...
9/30/08: TUESDAY, 6:30am. CHINA CAMP.
9/30/08. TUESDAY, 9am gp. TENN VALLEY , TEMPO run 4M..meet at Church parking lot.
Do warmup run to north end of bike path, then start watches and do 3-4M tempo.
10/02/08 THURSDAY. 7am & 9am. TRACK at COM.
Those who are doing a half or full marathon (coming up soon) will do
4-5 x Mile (400) : Mile 1 @ mar. goal pace; Mile 2, 3 @ Half mar pace, Mile 4,5 @ 10K pace.
..the rest of the group(s) will do :
2 X Mile (400) and then 4 x 400 (on 2', 2 1/2', 3')
10/04/08..SATURDAY. 8am ED'S TRACK GROUP at Novato HS...
Bernie H is getting ready to do the Mile Relay, so let's help him with shorter intervals - which helps everyone with their turnover!
1 x 600 (200)
8 x 100 (100)
4 x 200 (200)
2 x 300 (100)
Cruising 800 (400)...shows how short intervals help on the longer rep
2 x 200 (200)
4 x 100 (100)
6 x width of grass field pickups
10/4/08. SATURDAY. 7am HILL REPEATS. at McGinnis Park.
After warmup around ponds meet at base of hill;
1 x Sprint H - easy
1 x Short H
1 x Med H
2 x Long H
3 x Short H
1 x Med H
4 x Sprint H
At ARCH RIVAL:
> Just in from PATAGONIA line: wonderful cozy jackets and more
> More Fall apparel, warmup pants, more UNDER ARMOUR long sleeve and short sleeve shirts.
> If your racing an upcoming half marathon check our lightweight trainers from BROOKS, ASICS, NIKE, NEW BALANCE..
> Also, Cary will have more the ICE BREAKER, SMARTWOOL, non-itchy wool clothing lines. They are wonderfully cozy and work so well plus - no stink! ¶ 8:51 PM
