Monday, September 08, 2008
Week of 9/7/08. Workouts, Bananaman Chase 5K this Sunday, I can drive; Check this site for the upcoming workouts, key races and Projects I have in mind; new at Arch Rival...
Remember, I have to update this site all during the week as new workouts/changes/races come up! At times, a last minute change..
> FLASH: 20 Mile workout Sat. 9/13/08 at 6:30am. Point-to-Point run from Ross to SF. Contact Liz Shortino 925-1122...(my guess is that they won't be jogging too slowly)
> I will drive van to BANANAMAN CHASE 5K if some of you want to carpool it?
(the course has been changed-and it is faster! We don't go down the Panhandle but into the Park on JFK and turn-around near the DeYoung Museum)
email me at : coachkees@yahoo.com. to let me know..I would leave 7:45am from Arch Rival , Bon Air get there about 8:15am (race at 9am). I would leave Kezar area by about 10:30am to be at work by 11am...So that allows for a short cooldown run.
Those of you who are training for half/full Mar. are likely doing medium long run on Friday, rest or 3M on Saturday. You may want to drive separately if you plan on getting in a nice, but longer run in GG Park - on mostly dirt terrain! That would be efficient use of your time too.
> 9am group count on Monday off because we are doing RRG on Tuesday-unless you vote otherwise.
WHY RUN THE 5K? I'm suggesting that most all of you run the 5K to:
> Obtain race experience: the 5K teaches you how to race and play the edge/threshold for your hard pace: you LEARN HOW TO RACE/HIT YOUR PACE LIMIT!
> practice your early morning ritual /routine with eating, transport to the race, the warm-up and dealing with race anxiety;
> it's short enough so that it doesn't "beat you up"
> your 5K time helps determine your speedwork pace at the track;
> Double your 5k time and add one minute and you have your 10K time.
> 5K race is good distance in prep for half marathon.
9/9/11. TUESDAY. 6;30am. TEMPO. YMCA start
9/9/08. TUESDAY. 9am. HILL REPEATS. Tenn Valley group. Meet at Church parking lot.
(Remember, we planned to do coffee/brunch afterwards for those who can stay)..
Group wants to do RRGRADE on next Tuesday!
9/11/08. THURSDAY. 7am & 8am.. TRACK at COM.
Some of 7am and 9am members will be running Bananaman 5K on Sunday so the following workout will be for them. Those not racing will add the extra work - and those preparing for Fall half or full marathon...AFter usual stridouts:
2 sets of : 400 @ under 5k race pace (200) , then 200(200)
2 sets of : 600 @ 5k pace (200), then 200 (200); those not racing on Sunday add:
1 x 1200(400)
2 x 200 (200)...then those doing Fall half/full marathon:
1 x 1.5M @ 10K pace.
9/13/08. SATURDAY. 7am. HILL REPEATS.
I'll be at hill repeats for those who are not running the race (some folks will miss hill repeats due to Banaman Chase 5K on Sunday) I'll have those preparing for Fall half or full marathon run longer on Friday and then either short off on Saturday and race on Sunday...
After the warmup (which some are doing at 6:30am) we will do:
2 x Short hill
1 x Med hill
1 x Long hill
2 x Sprint hill
out/back tempo to concrete bridge
3 x med hill
1 x Med hill
2 x Sprint hill
9/13/08. SATURDAY. 8am . ED'S TRACK Workout at Novato HS.
After usual warmup and strideouts:
2 sets of : 400 (200)
200 (200)
2 sets of: 600 (200)
200 (200).....then those NOT racing Bananaman 5K :
add 1 x 1200 (400)
then 6 X pickups the width of grass infield (jog back easy to start)
LOOKING AHEAD:
i'm trying to include a couple of PROJECTS during the Fall and building on them in 2009:
1. RRGrade,
2. practice marathon pace work on new course in Nicassio, (16-20M are mapped out);
At first you get in marathon pace run for 13M, then work it upto 16M on top of a normal mileage week. We will also practice 3-8milers on the track for convenience and pace feedback - and easy to assemble you at one place at same time! I'll post the days/times we do this...Absolutely essential for half and full marathon to practice race pace!
3. DIPSEA YOUTH training: once per month taking our young, willing and interested young runners over the course to get familiar with it prior to ramping up in later January. If they become familiar with the course first, there's far less anxiety when all the "Dipsea hype" starts om Feb 2009. I hope to have healed the hip enough to be hiking/leading them through the course soon.
> By the way when you hit the 20th step on last set of DIPSEA STAIRS you'll see a plaque donated by theBRAZIL NUTS: Kevin, Gayle,Linda , Dave. Thank you guys! Your names will be in "brass" forever!
9/16/08. TUESDAY. 9am gp. RAILROAD GRADE RUN 8M was requested. So that it is the tentative plan.
9/21/08. SF. " DSE LAKE MERCED HALF MARATHON" ....A good one to do:
> it's cheap ($8, 410 race day)
> gives you a solid PRACTICE half marathon without the hoopla of a big event (it's a small race)on multi-loop course with 5 aid stations and only $8 pre-reg. Good for a tempo effort for those who are running Nike Half or other halfs /full marathons...
> About as big as a TCRS run.
> perhaps on 9/28 or 10/5:
I'm trying to nail down a date for a 16M PRACTICE MARATHON PACE WORKOUT on a "new " out/back course that I have starting in Nicasio (probably about 7:30am); around the reservoir, past the dam, "painted bridge"- continue straight on Platform Road a ways and back..
It's like travelling to an event, dealing with early time, a new course with good shoulder and little traffic on a Sunday am and I can provide support by car. (Soon I will be able to provide support while riding on my bike!
ARCH RIVAL , what's new?
> NB 855 Cross Trainer for men is available in BLACK. A strong shoe for all around training.
> ADIDAS TRAIL RESPONSE...this version is more neutral, cushioned. ($84.95)
> NB 800 and now 840 lightweight trail runner. This one was popular for racing the Dipsea.
> Good selection of youth shoes.
APPAREL: Cary has brought in some terrific Prana, Nike, Adidas , Moving Comfort lines.
> "Supernova" Adidasshorts in black withwhite stripes..very cool
> Prana Skorts ($44)
> New Nike soft shell full zipjackets
> Men's Under Armour stylish short sleeve shirts ($30) (I bought 3) ¶ 2:57 PM
Remember, I have to update this site all during the week as new workouts/changes/races come up! At times, a last minute change..
> FLASH: 20 Mile workout Sat. 9/13/08 at 6:30am. Point-to-Point run from Ross to SF. Contact Liz Shortino 925-1122...(my guess is that they won't be jogging too slowly)
> I will drive van to BANANAMAN CHASE 5K if some of you want to carpool it?
(the course has been changed-and it is faster! We don't go down the Panhandle but into the Park on JFK and turn-around near the DeYoung Museum)
email me at : coachkees@yahoo.com. to let me know..I would leave 7:45am from Arch Rival , Bon Air get there about 8:15am (race at 9am). I would leave Kezar area by about 10:30am to be at work by 11am...So that allows for a short cooldown run.
Those of you who are training for half/full Mar. are likely doing medium long run on Friday, rest or 3M on Saturday. You may want to drive separately if you plan on getting in a nice, but longer run in GG Park - on mostly dirt terrain! That would be efficient use of your time too.
> 9am group count on Monday off because we are doing RRG on Tuesday-unless you vote otherwise.
WHY RUN THE 5K? I'm suggesting that most all of you run the 5K to:
> Obtain race experience: the 5K teaches you how to race and play the edge/threshold for your hard pace: you LEARN HOW TO RACE/HIT YOUR PACE LIMIT!
> practice your early morning ritual /routine with eating, transport to the race, the warm-up and dealing with race anxiety;
> it's short enough so that it doesn't "beat you up"
> your 5K time helps determine your speedwork pace at the track;
> Double your 5k time and add one minute and you have your 10K time.
> 5K race is good distance in prep for half marathon.
9/9/11. TUESDAY. 6;30am. TEMPO. YMCA start
9/9/08. TUESDAY. 9am. HILL REPEATS. Tenn Valley group. Meet at Church parking lot.
(Remember, we planned to do coffee/brunch afterwards for those who can stay)..
Group wants to do RRGRADE on next Tuesday!
9/11/08. THURSDAY. 7am & 8am.. TRACK at COM.
Some of 7am and 9am members will be running Bananaman 5K on Sunday so the following workout will be for them. Those not racing will add the extra work - and those preparing for Fall half or full marathon...AFter usual stridouts:
2 sets of : 400 @ under 5k race pace (200) , then 200(200)
2 sets of : 600 @ 5k pace (200), then 200 (200); those not racing on Sunday add:
1 x 1200(400)
2 x 200 (200)...then those doing Fall half/full marathon:
1 x 1.5M @ 10K pace.
9/13/08. SATURDAY. 7am. HILL REPEATS.
I'll be at hill repeats for those who are not running the race (some folks will miss hill repeats due to Banaman Chase 5K on Sunday) I'll have those preparing for Fall half or full marathon run longer on Friday and then either short off on Saturday and race on Sunday...
After the warmup (which some are doing at 6:30am) we will do:
2 x Short hill
1 x Med hill
1 x Long hill
2 x Sprint hill
out/back tempo to concrete bridge
3 x med hill
1 x Med hill
2 x Sprint hill
9/13/08. SATURDAY. 8am . ED'S TRACK Workout at Novato HS.
After usual warmup and strideouts:
2 sets of : 400 (200)
200 (200)
2 sets of: 600 (200)
200 (200).....then those NOT racing Bananaman 5K :
add 1 x 1200 (400)
then 6 X pickups the width of grass infield (jog back easy to start)
LOOKING AHEAD:
i'm trying to include a couple of PROJECTS during the Fall and building on them in 2009:
1. RRGrade,
2. practice marathon pace work on new course in Nicassio, (16-20M are mapped out);
At first you get in marathon pace run for 13M, then work it upto 16M on top of a normal mileage week. We will also practice 3-8milers on the track for convenience and pace feedback - and easy to assemble you at one place at same time! I'll post the days/times we do this...Absolutely essential for half and full marathon to practice race pace!
3. DIPSEA YOUTH training: once per month taking our young, willing and interested young runners over the course to get familiar with it prior to ramping up in later January. If they become familiar with the course first, there's far less anxiety when all the "Dipsea hype" starts om Feb 2009. I hope to have healed the hip enough to be hiking/leading them through the course soon.
> By the way when you hit the 20th step on last set of DIPSEA STAIRS you'll see a plaque donated by theBRAZIL NUTS: Kevin, Gayle,Linda , Dave. Thank you guys! Your names will be in "brass" forever!
9/16/08. TUESDAY. 9am gp. RAILROAD GRADE RUN 8M was requested. So that it is the tentative plan.
9/21/08. SF. " DSE LAKE MERCED HALF MARATHON" ....A good one to do:
> it's cheap ($8, 410 race day)
> gives you a solid PRACTICE half marathon without the hoopla of a big event (it's a small race)on multi-loop course with 5 aid stations and only $8 pre-reg. Good for a tempo effort for those who are running Nike Half or other halfs /full marathons...
> About as big as a TCRS run.
> perhaps on 9/28 or 10/5:
I'm trying to nail down a date for a 16M PRACTICE MARATHON PACE WORKOUT on a "new " out/back course that I have starting in Nicasio (probably about 7:30am); around the reservoir, past the dam, "painted bridge"- continue straight on Platform Road a ways and back..
It's like travelling to an event, dealing with early time, a new course with good shoulder and little traffic on a Sunday am and I can provide support by car. (Soon I will be able to provide support while riding on my bike!
ARCH RIVAL , what's new?
> NB 855 Cross Trainer for men is available in BLACK. A strong shoe for all around training.
> ADIDAS TRAIL RESPONSE...this version is more neutral, cushioned. ($84.95)
> NB 800 and now 840 lightweight trail runner. This one was popular for racing the Dipsea.
> Good selection of youth shoes.
APPAREL: Cary has brought in some terrific Prana, Nike, Adidas , Moving Comfort lines.
> "Supernova" Adidasshorts in black withwhite stripes..very cool
> Prana Skorts ($44)
> New Nike soft shell full zipjackets
> Men's Under Armour stylish short sleeve shirts ($30) (I bought 3) ¶ 2:57 PM
