Kees Fitness
Sunday, October 26, 2008
Week of 10/27/08. Workouts, results. Remember that there is the Johnny Lawson Tamalpa Challenge 4.5M XC run on Sat 11/1/08 in China Camp!
10/28/08. TUESDAY. 6:30am TEMPO. China camp site.
10/28/08. TUESDAY. 9am gp. TEMPO. meet at church parking lot,Tenn Valley.
warmup run to north end of MV bike path; then do 3.5 to 4M tempo run at 10M race pace.
10/30/08. THURSDAY. 7am & 9am. TRACK at COM.
after warmup and strideouts:
A gp: 4 X 1200(400)
B gp: 2 x 1200(400), 2 x 600(200), 2 x 300(100)
C gp: 1 x 1200 (400), 1 x 600(200) , 2 x 400(on 3'), 2 x 300(100)
11/1/08. SATURDAY. JOHNNY LAWSON CHALLENGE 4.5 miler.
Held in China Camp area , Miwok Meadows. This is a local fun XC run - and good experience for the trail running race with separate heats for women, masters men, open men. It's put on by our own Tamalpa Runners with keepsake mugs, bagels and beer afterwards. I'll be on the finish line; I'll be looking for you as you finish. Be ready for wet weather!
11/1/08. SATURDAY. ED's TRACK SESSION at Novato HS. 8am.
If it works for all of the group: run the Johnny Lawson race of 4.5M to see how the track sessions have improved your running..
After the usual warmup and stridouts:
2 x 200 (200)
1 x 1200 (400)
1 x 800 (200)
1 x 600 (200)
2 x 300 (100) builds strong wind because run faster than 400 pace
4 x 100(100)
NOTE that there will be no MC GINNIS PARK Hill Repeats as I'm working therace.
RESULTS!
The MARIN TRIATHLON on 10/26/08 at McNear's Beach. First year for this Olympic distance event.
Our own KEVIN PORTER, after only 1.5 hours of sleep, still rose to the challenge and felt terrific during the event. He won his division (55-59) with a 2:48:24.
SHARI TRACY & MELISSA LEWIS won the women's Relay 2:34:06!
JEANNIE SAWAYA, after all her traveling to Europe, she still placed 4th with 3:03:48 in the 50-54 group....TOM GUERIN won the 50+ division with a 2:27:02.
The event was won by CHRIS COBLE 1:59:14 and SARA COHEN in 2:22:14.
Look to a full house for this event again next year!
The HEALDSBURG HALF MARATHON was held the same day and had a solid turnout.
DANNY ALDRIDGE , the former sub 4-minute miler and low 14's - 5K , now in his 50's stamped his mark on this new course with a 1:25:01- and won the Masters div overall..
The top man was CHRIS HESCH in 1:14:35 and top woman was TAMARA KARRH in 1:20:49.
I think we need to check this race out next year! ¶ 9:38 PM
10/28/08. TUESDAY. 6:30am TEMPO. China camp site.
10/28/08. TUESDAY. 9am gp. TEMPO. meet at church parking lot,Tenn Valley.
warmup run to north end of MV bike path; then do 3.5 to 4M tempo run at 10M race pace.
10/30/08. THURSDAY. 7am & 9am. TRACK at COM.
after warmup and strideouts:
A gp: 4 X 1200(400)
B gp: 2 x 1200(400), 2 x 600(200), 2 x 300(100)
C gp: 1 x 1200 (400), 1 x 600(200) , 2 x 400(on 3'), 2 x 300(100)
11/1/08. SATURDAY. JOHNNY LAWSON CHALLENGE 4.5 miler.
Held in China Camp area , Miwok Meadows. This is a local fun XC run - and good experience for the trail running race with separate heats for women, masters men, open men. It's put on by our own Tamalpa Runners with keepsake mugs, bagels and beer afterwards. I'll be on the finish line; I'll be looking for you as you finish. Be ready for wet weather!
11/1/08. SATURDAY. ED's TRACK SESSION at Novato HS. 8am.
If it works for all of the group: run the Johnny Lawson race of 4.5M to see how the track sessions have improved your running..
After the usual warmup and stridouts:
2 x 200 (200)
1 x 1200 (400)
1 x 800 (200)
1 x 600 (200)
2 x 300 (100) builds strong wind because run faster than 400 pace
4 x 100(100)
NOTE that there will be no MC GINNIS PARK Hill Repeats as I'm working therace.
RESULTS!
The MARIN TRIATHLON on 10/26/08 at McNear's Beach. First year for this Olympic distance event.
Our own KEVIN PORTER, after only 1.5 hours of sleep, still rose to the challenge and felt terrific during the event. He won his division (55-59) with a 2:48:24.
SHARI TRACY & MELISSA LEWIS won the women's Relay 2:34:06!
JEANNIE SAWAYA, after all her traveling to Europe, she still placed 4th with 3:03:48 in the 50-54 group....TOM GUERIN won the 50+ division with a 2:27:02.
The event was won by CHRIS COBLE 1:59:14 and SARA COHEN in 2:22:14.
Look to a full house for this event again next year!
The HEALDSBURG HALF MARATHON was held the same day and had a solid turnout.
DANNY ALDRIDGE , the former sub 4-minute miler and low 14's - 5K , now in his 50's stamped his mark on this new course with a 1:25:01- and won the Masters div overall..
The top man was CHRIS HESCH in 1:14:35 and top woman was TAMARA KARRH in 1:20:49.
I think we need to check this race out next year! ¶ 9:38 PM
Sunday, October 19, 2008
Week of October 20: Workouts, results, upcoming events...
> Check out the 'Read, Right, Run" program in St. Louis for youth in schools (see below at end of blog)
> I will be updating the blog over the next days: have some deadlines early this week.
NEW TRACK RELAY RECORDS!
>Three for Three for the Tamalpa Runners’ Senior Women, while the Veteran Men squeak one out in the 4 x 1600M Relay
The Tamalpa Runners ran their third postal relay race of the year on Thursday morning, 10/16/08, at the College of Marin track in Kentfield, CA. The Tamalpa Veteran Men were trying to break the 70-79 age group record set by another Tamalpa foursome in 1998 and the Senior Women were out to set an age group best in the 4 x 1600M relay after setting a Club age group best in the 4 x 800M and a World age group best in the distance medley relay earlier this year.
At 8:30 a.m. the race was on. April Powers sped to the lead for the Senior Women. Bernie Hollander ran the initial leg for the Veteran Men. April finished her 1600M in 6:36.38 and handed off to Mimi Willard for the Senior Women’s second leg. Soon Bernie, who finished his leg in 7:12.31, was handing off to Ralph Harms for the Veteran Men’s second leg. Mimi came through in 6:37.34 and passed the baton to Linda Gill. Ralph followed in 7:13.79 and handed off to Tom Guldman. The pace quickened when Linda Gill took the baton, as she ran the fastest leg of the day in 5:47.76. Christina Lachman ran a strong final leg for the Senior Women in 6:08.27 and the Senior Women set another World age group best of 25:10.15.
The Veteran Men thought that they had no chance of breaking the record when Tom Guldman, who ran 7:01.24, handed off to Russ Kiernan for the final leg with the time for the first three legs at 21:27.34. No one had checked on what the actual 70-79 age group record was before the race began and we all thought the record was 27:44 +/- and that a 6:16 closing 1600M was a bit too fast to expect Russ to run. Russ gave it his all and ran a very fast 6:22.88. The Veteran Men’s team finished in 27:50.22 and they were disappointed thinking that they had just missed the record.
Once I got back to my office I received a telephone call from Bernie Hollander telling me that he had checked the Veteran Men’s record and the existing record was 27:50.50, not 27:44. I then went out to my car to gather up the timing data from the earlier race and, WHAT DO YOU KNOW, the Tamalpa Veteran Men broke the record by 0.28 seconds! Congratulations Veteran Men! Congratulations Senior Women! Well done!
Senior Women
1. April Powers 6:36.38
2. Mimi Willard 6:37.74
3. Linda Gill 5:47.76
4. Christina Lachman 6:08.27
Team Total Time 25:10.15
Veteran Men
1. Bernie Hollander 7:12.31
2. Ralph Harms 7:13.79
3. Thomas Guldman 7:01.24
4. Russ Kiernan 6:22.88
Team Total Time 27:50.22
>RESULTS: JANET BODEL , who has quietly been running a marathon in every state just set a Course Record of 3:57 and placed 1st at the RHODE ISLAND BREAKERS MARATHON (10-18-08), won a hand-blown glass tropy and $200! Way to go Janet!
10/21/08. TUESDAY. 6:30am . TEMPO from YMCA site. 8 or 10M, half on dirt.
10/21/08. TUESDAY. 9am. HILL REPEATS. Meet at Church parking lot.
(those of you who ran the marathon, take a break! If you do come, we'll have you run easy - then it's off to coffee and/or free foot massages).
10/21/08. TUESDAY. 9am. HILL REPEATS with Kevin and group. Meet at Ross Common.
10/23/08. THURSDAY. 7am/9am groups. TRACK at College of Marin. A LADDER this time.
200 (200)
2 x 400 (on 2', 2 1/2, 3')
1 x 600 (200)
1 x 800 (on 4:30, 5', 5:30')
1 x 1000(200)
1 x 800
1 x 600
2 x 400
2 x 200
2 sets of: 400 (200)
200 (200) 200 is fast...
1 set of : 600(200) 600 at 5K pace
200 (200)
8 x 200 (200)
10/25/08. SATURDAY. 6am JASON's Run: RAILROAD GRADE 16.5M
Meet at MV MArket/Fire Dept. area, bring flashlight. Run will go up and down the mountain.
10/26/08. HEALDSBURG Wine Country HAlf Marathon...If you are still thinking about this one, signup quickly, RD Matt Dokstader, told me they will fill with limit of 2000 by race day!
check at http://www.destinationraces.com/...
note there is some other guy putting on a Healdsburg Country Marathon on the SAME DAY, so don't get them confused. Can't believe he would do it - and make it confusing for everyone.
My groups, I'd like to see you to run this terrific XC run right in our backyard and is put on by our club:
MARK it on your Calendar: NOV 1, 2008: JOHNNY LAWSON TAMALPA CHALLENGE 4.35M
at China Camp. Separate starts for Women (9am), Masters Men(10am), Open Men (11am).
$15, pre-reg, $20 race day with keepsake mug - and bagels and beer on race day.
Take N. San Pedro Rd exit (not Central San Rafael) and go for about 3.5M to where you'll see Miwok Meadows. ...Gives you a chance to run on dirt trails and test yourself over undulating terrain...Your fellow runners will be there to cheer you on! I'll be there to help with timing and will look for you...
GO! St. Louis, Saint Louis Public Schools Partner to Introduce Innovative Read, Right & Run Marathon® Program to District Students20,000 plus students are expected to participate in program that stresses importance of literacy, character development and physical fitness
ST. LOUIS - (October 20, 2008) - GO! St. Louis, a not-for-profit organization that specializes in presenting fitness events and programs for the region on a year-round basis, has reached a partnership agreement with the Saint Louis Public Schools, which is Missouri's largest school district, to introduce the GO! St. Louis Read, Right & Run Marathon® program into the district's core curriculum for the 2008-09 school year.
The GO! St. Louis Read, Right & Run Marathon program started in 2001 and has been nationally recognized within the running community as a model youth program. The program encourages students to Read 26 books, Right the community with 26 good deeds and Run 26 miles in a six-month period. For the past eight years the program has been open to schools and individual students throughout the region. Last year, more than 3,000 students from 92 schools participated in the program. With the Saint Louis Public School's involvement this year, an estimated 24,000 students will be impacted by the innovative youth initiative.
Since its inception, area students have read 248,500 books, completed 248,500 good deeds and run 250,210 miles toward completing the program's goals. Support for the Read, Right & Run Marathon is presented by the Centene Corporation and underwritten by the St. Louis Rams.
"I applaud the commitment from the Saint Louis Pubic Schools and especially Leanne White (Physical Education Supervisor for SLPS) for recognizing the value of the program and championing its incorporation into the District's curriculum," said Nancy Lieberman, president GO! St. Louis.
"The fight against the high rate of child obesity, improving literacy rates and fostering good character development are the key objectives of the program and important goals in developing our local youth," she continued.
"As the Saint Louis Public School District continues to identify new and inspiring ways to motivate our young students to achieve, we believe the core objectives of the Read, Right & Run Marathon fits perfectly into our curriculum," said Rick Sullivan, CEO, Special Administrative Board for the Saint Louis Public Schools.
"The Read, Right & Run Marathon is a top quality program that has impacted the development of thousands of area children, since its inception, and I'm excited to offer it to our students in the district," he continued.
How the Program Works:The program begins in early October after identifying individual coordinators at each school. Coordinators are comprised of physical fitness educators, literacy coaches, parents or other program leaders. Coordinators are required to work closely with a GO! St. Louis representative to plan and schedule activities to help reach program goals. Each student receives a colorful 50-page journal that not only helps them chart their progress, but offers book suggestions, service projects and healthy eating tips. In November a kick-off event is held at a local park, which introduces the students to the program's three main objectives through book readings, recycling tips from REI and a one mile trail run. After the six-month program ends, each student receives a finisher medal and certificate to celebrate their outstanding achievement. Participating schools are also encouraged to hold celebrations at each school to highlight the student's achievement.
Read, Right & Run Marathon registration is currently in open enrollment for schools and individuals interested in participating during the 2008-09 school year. Contact Mona Langenberg, Director of Youth Programs at GO! St. Louis, for more information at (314) 727-0800 or visit GoStLouis.org.
In addition to the Read, Right & Run Marathon program, GO! St. Louis coordinates a variety of youth initiatives, including: Youth & Family Summer Track Series, Students on the GO! and children's fun runs. ¶ 8:55 PM
> Check out the 'Read, Right, Run" program in St. Louis for youth in schools (see below at end of blog)
> I will be updating the blog over the next days: have some deadlines early this week.
NEW TRACK RELAY RECORDS!
>Three for Three for the Tamalpa Runners’ Senior Women, while the Veteran Men squeak one out in the 4 x 1600M Relay
The Tamalpa Runners ran their third postal relay race of the year on Thursday morning, 10/16/08, at the College of Marin track in Kentfield, CA. The Tamalpa Veteran Men were trying to break the 70-79 age group record set by another Tamalpa foursome in 1998 and the Senior Women were out to set an age group best in the 4 x 1600M relay after setting a Club age group best in the 4 x 800M and a World age group best in the distance medley relay earlier this year.
At 8:30 a.m. the race was on. April Powers sped to the lead for the Senior Women. Bernie Hollander ran the initial leg for the Veteran Men. April finished her 1600M in 6:36.38 and handed off to Mimi Willard for the Senior Women’s second leg. Soon Bernie, who finished his leg in 7:12.31, was handing off to Ralph Harms for the Veteran Men’s second leg. Mimi came through in 6:37.34 and passed the baton to Linda Gill. Ralph followed in 7:13.79 and handed off to Tom Guldman. The pace quickened when Linda Gill took the baton, as she ran the fastest leg of the day in 5:47.76. Christina Lachman ran a strong final leg for the Senior Women in 6:08.27 and the Senior Women set another World age group best of 25:10.15.
The Veteran Men thought that they had no chance of breaking the record when Tom Guldman, who ran 7:01.24, handed off to Russ Kiernan for the final leg with the time for the first three legs at 21:27.34. No one had checked on what the actual 70-79 age group record was before the race began and we all thought the record was 27:44 +/- and that a 6:16 closing 1600M was a bit too fast to expect Russ to run. Russ gave it his all and ran a very fast 6:22.88. The Veteran Men’s team finished in 27:50.22 and they were disappointed thinking that they had just missed the record.
Once I got back to my office I received a telephone call from Bernie Hollander telling me that he had checked the Veteran Men’s record and the existing record was 27:50.50, not 27:44. I then went out to my car to gather up the timing data from the earlier race and, WHAT DO YOU KNOW, the Tamalpa Veteran Men broke the record by 0.28 seconds! Congratulations Veteran Men! Congratulations Senior Women! Well done!
Senior Women
1. April Powers 6:36.38
2. Mimi Willard 6:37.74
3. Linda Gill 5:47.76
4. Christina Lachman 6:08.27
Team Total Time 25:10.15
Veteran Men
1. Bernie Hollander 7:12.31
2. Ralph Harms 7:13.79
3. Thomas Guldman 7:01.24
4. Russ Kiernan 6:22.88
Team Total Time 27:50.22
>RESULTS: JANET BODEL , who has quietly been running a marathon in every state just set a Course Record of 3:57 and placed 1st at the RHODE ISLAND BREAKERS MARATHON (10-18-08), won a hand-blown glass tropy and $200! Way to go Janet!
> I haven't seen the NIKE WOMEN'S MARATHON AND HALF MARATHON results posted from the 10/19/08 event yet, but some of our group did the events. So far:
MICHELLE WILCOX ran a 3:37 marathon, excellent considering setbacks with sore throat, ankle injury at critical points in the training.
i understand that the Half Marathon was hillier than last year due to course changes which surprised some of those who ran last year. From our group, JUDI SHAFFER ran a solid 1:55 and MARGARET BILLINGS a 1:49. Both said it was a slower course...My experience in the past working with the SF Half and SF Marathon (many course changes over the years), is that San Francisco isn't keen on a true "downtown" course which would show-off the City, so runners get shuttled around the perimeter and GG Park. No more Fisherman's Wharf and other well-known sites. I'll post MARI ALLEN's (1:51) , LEE JONSSON, MARCI BLISSE's (she got through it on a bad day) and others' results later.
> Mark it on your CALENDAR: Get together planned for TU/TH 9AM GROUP on NOV. 11th: China Camp run followed by social at my house nearby in Sant Venetia..more to come. That's on Veteran's Day, so we should have more time with school closed. It's difficult to plan a social with everyone's schedules so varied, but we will give it a go. It's also after we've had a number of races including NYC marathon, so we will have much to talk about.10/21/08. TUESDAY. 6:30am . TEMPO from YMCA site. 8 or 10M, half on dirt.
10/21/08. TUESDAY. 9am. HILL REPEATS. Meet at Church parking lot.
(those of you who ran the marathon, take a break! If you do come, we'll have you run easy - then it's off to coffee and/or free foot massages).
10/21/08. TUESDAY. 9am. HILL REPEATS with Kevin and group. Meet at Ross Common.
10/23/08. THURSDAY. 7am/9am groups. TRACK at College of Marin. A LADDER this time.
200 (200)
2 x 400 (on 2', 2 1/2, 3')
1 x 600 (200)
1 x 800 (on 4:30, 5', 5:30')
1 x 1000(200)
1 x 800
1 x 600
2 x 400
2 x 200
10/25/08. SATURDAY. 7am. HILL REPEATS. MCGinnis Park...group usually starts earlier so they are ready to be at base of hill by 7am...If you are a novice runner (or experienced) these workouts will improve your trail and road racing: leg strength power development)
2 x Short H; 2 Sprint H, 2 x Med H, 2 x Long H; 1 x backwards running Sprint H; 2 x Med H, 2 X Sprint H.
10/25/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.2 sets of: 400 (200)
200 (200) 200 is fast...
1 set of : 600(200) 600 at 5K pace
200 (200)
8 x 200 (200)
10/25/08. SATURDAY. 6am JASON's Run: RAILROAD GRADE 16.5M
Meet at MV MArket/Fire Dept. area, bring flashlight. Run will go up and down the mountain.
10/26/08. HEALDSBURG Wine Country HAlf Marathon...If you are still thinking about this one, signup quickly, RD Matt Dokstader, told me they will fill with limit of 2000 by race day!
check at http://www.destinationraces.com/...
note there is some other guy putting on a Healdsburg Country Marathon on the SAME DAY, so don't get them confused. Can't believe he would do it - and make it confusing for everyone.
My groups, I'd like to see you to run this terrific XC run right in our backyard and is put on by our club:
MARK it on your Calendar: NOV 1, 2008: JOHNNY LAWSON TAMALPA CHALLENGE 4.35M
at China Camp. Separate starts for Women (9am), Masters Men(10am), Open Men (11am).
$15, pre-reg, $20 race day with keepsake mug - and bagels and beer on race day.
Take N. San Pedro Rd exit (not Central San Rafael) and go for about 3.5M to where you'll see Miwok Meadows. ...Gives you a chance to run on dirt trails and test yourself over undulating terrain...Your fellow runners will be there to cheer you on! I'll be there to help with timing and will look for you...
GO! St. Louis, Saint Louis Public Schools Partner to Introduce Innovative Read, Right & Run Marathon® Program to District Students20,000 plus students are expected to participate in program that stresses importance of literacy, character development and physical fitness
ST. LOUIS - (October 20, 2008) - GO! St. Louis, a not-for-profit organization that specializes in presenting fitness events and programs for the region on a year-round basis, has reached a partnership agreement with the Saint Louis Public Schools, which is Missouri's largest school district, to introduce the GO! St. Louis Read, Right & Run Marathon® program into the district's core curriculum for the 2008-09 school year.
The GO! St. Louis Read, Right & Run Marathon program started in 2001 and has been nationally recognized within the running community as a model youth program. The program encourages students to Read 26 books, Right the community with 26 good deeds and Run 26 miles in a six-month period. For the past eight years the program has been open to schools and individual students throughout the region. Last year, more than 3,000 students from 92 schools participated in the program. With the Saint Louis Public School's involvement this year, an estimated 24,000 students will be impacted by the innovative youth initiative.
Since its inception, area students have read 248,500 books, completed 248,500 good deeds and run 250,210 miles toward completing the program's goals. Support for the Read, Right & Run Marathon is presented by the Centene Corporation and underwritten by the St. Louis Rams.
"I applaud the commitment from the Saint Louis Pubic Schools and especially Leanne White (Physical Education Supervisor for SLPS) for recognizing the value of the program and championing its incorporation into the District's curriculum," said Nancy Lieberman, president GO! St. Louis.
"The fight against the high rate of child obesity, improving literacy rates and fostering good character development are the key objectives of the program and important goals in developing our local youth," she continued.
"As the Saint Louis Public School District continues to identify new and inspiring ways to motivate our young students to achieve, we believe the core objectives of the Read, Right & Run Marathon fits perfectly into our curriculum," said Rick Sullivan, CEO, Special Administrative Board for the Saint Louis Public Schools.
"The Read, Right & Run Marathon is a top quality program that has impacted the development of thousands of area children, since its inception, and I'm excited to offer it to our students in the district," he continued.
How the Program Works:The program begins in early October after identifying individual coordinators at each school. Coordinators are comprised of physical fitness educators, literacy coaches, parents or other program leaders. Coordinators are required to work closely with a GO! St. Louis representative to plan and schedule activities to help reach program goals. Each student receives a colorful 50-page journal that not only helps them chart their progress, but offers book suggestions, service projects and healthy eating tips. In November a kick-off event is held at a local park, which introduces the students to the program's three main objectives through book readings, recycling tips from REI and a one mile trail run. After the six-month program ends, each student receives a finisher medal and certificate to celebrate their outstanding achievement. Participating schools are also encouraged to hold celebrations at each school to highlight the student's achievement.
Read, Right & Run Marathon registration is currently in open enrollment for schools and individuals interested in participating during the 2008-09 school year. Contact Mona Langenberg, Director of Youth Programs at GO! St. Louis, for more information at (314) 727-0800 or visit GoStLouis.org.
In addition to the Read, Right & Run Marathon program, GO! St. Louis coordinates a variety of youth initiatives, including: Youth & Family Summer Track Series, Students on the GO! and children's fun runs. ¶ 8:55 PM
Saturday, October 11, 2008
Week of 10/13/08. Workouts, results, races coming up.
> FLASH! KAREN STEELE, went back East to North Carolina for the National XC 5K Championships and won a GOLD MEDAL ! Congrats Karen!
>While writing this on Saturday, the Hawaii Ironman was underway and JERI HOWLAND and CAROLYN HUTCHINS from Marin both finished this hot and long event. We'll have to hear what conditions were like after they return.
CAROLYN: 11:46:10 (S72:38 - B 6:13:00 - R 4:12:03) for 12th in age 45-49. She had an excellent 18 mph for the bike portion!
JERI: 12:31:20 (S 71:53, B - 6:31:32, R 4:34:35) for 12th in 50+
> My grandson BJORN (7 months), is in town for a few days with my daughter, ANNELIES; they will be at the 7am & 8am group track workouts on THURSDAY.
10/14/08. TUESDAY. 6:30am. TEMPO from China Camp site
10/14/08. TUESDAY. 9am. TEMPO for Tenn Valley Gp. Meet at church parking lot.
Warmup run to north end of MV bike path. Then it's a tempo 3-4M run for part of the out/back on the path.
10/19/08. TUESDAY. 9am. HILL REPEATS starting from Ross Common.
With Kevin (415/269-0933).
10/16/08. THURSDAY. 7am & 9am. TRACK at COM
After the usual warmup, we start intervals at 7:25am.
A gp: 5 x 1000 (200)
B gp: 3 x 1000 (200)
1 x 600 (200)
2 x 400 (on 2 1/2')
4 x 200 (200)
C gp: 1 x 1000 (200)
1 x 600 (200)
2 x 400 (on 3')
4 x 200 (200)
10/18/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
After usual warm-up and stride outs: group does same workout as TH gp.
10/18/08. SATURDAY. Hill Repeats at McGinnis cancelled due to Nike half/full marathon and my daughter is in town only a short time.
10/19/08. SUNDAY. Nike Half and full Marathon. a number of our group will be running this popular event. ¶ 8:18 PM
> FLASH! KAREN STEELE, went back East to North Carolina for the National XC 5K Championships and won a GOLD MEDAL ! Congrats Karen!
>While writing this on Saturday, the Hawaii Ironman was underway and JERI HOWLAND and CAROLYN HUTCHINS from Marin both finished this hot and long event. We'll have to hear what conditions were like after they return.
CAROLYN: 11:46:10 (S72:38 - B 6:13:00 - R 4:12:03) for 12th in age 45-49. She had an excellent 18 mph for the bike portion!
JERI: 12:31:20 (S 71:53, B - 6:31:32, R 4:34:35) for 12th in 50+
> My grandson BJORN (7 months), is in town for a few days with my daughter, ANNELIES; they will be at the 7am & 8am group track workouts on THURSDAY.
10/14/08. TUESDAY. 6:30am. TEMPO from China Camp site
10/14/08. TUESDAY. 9am. TEMPO for Tenn Valley Gp. Meet at church parking lot.
Warmup run to north end of MV bike path. Then it's a tempo 3-4M run for part of the out/back on the path.
10/19/08. TUESDAY. 9am. HILL REPEATS starting from Ross Common.
With Kevin (415/269-0933).
10/16/08. THURSDAY. 7am & 9am. TRACK at COM
After the usual warmup, we start intervals at 7:25am.
A gp: 5 x 1000 (200)
B gp: 3 x 1000 (200)
1 x 600 (200)
2 x 400 (on 2 1/2')
4 x 200 (200)
C gp: 1 x 1000 (200)
1 x 600 (200)
2 x 400 (on 3')
4 x 200 (200)
10/18/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
After usual warm-up and stride outs: group does same workout as TH gp.
10/18/08. SATURDAY. Hill Repeats at McGinnis cancelled due to Nike half/full marathon and my daughter is in town only a short time.
10/19/08. SUNDAY. Nike Half and full Marathon. a number of our group will be running this popular event. ¶ 8:18 PM
Sunday, October 05, 2008
Week of 10/6/08.. Workouts, results, things to read. check for Last Minute Updates on this site, e.g. Sunday long run..
Flash:
> 6am 10/12. 6am JASON'S 20 Miler.
(see below on Sunday date for details)
> 7am this SUNDAY, 10/12/08..7am. BEAR VALLEY LONG RUN (18M loop).
(See below for details on the Sunday date)
> LINDA LINDSAY, scores a 3rd in her division at the XTERRA NATIONALS with a sub 4-hour time. Always a tough event with off-road rugged terrain for the bike and run...
> I put a long interview with PAULA RADCLIFFE, the two -time winner of the NYC Marathon and the world record holder for the marathon (2:15 and change) on our magazine site: http://www.theschedule.com/ .
10/7/08. TUESDAY. 6:30am YMCA. for TEMPO run.
10/7/08. TUESDAY. 9am. HILL REPEATS. Meet at Church parking lot by fruit stand area.
( I may be a bit late due to 8am doctor visit). Usual out/back warmup on road to Tenn Valley parking lot, then 6 x short hill (30"), 4 x 45"...Then jog over to our big hill; 4 x to top of portion of hill with median (about 30" uphill).. 2 x 1:30 (back to top of median); 1 x 2' ( back to base); recovery jog to parking lot.
10/9/08. THURSDAY 7am & 9am. TRACK at COM.
After the usual, warmup and strideouts:
A gp. 13 x 400 (on 2'),
B gp. 12 x 400 (on 2 1/2)
C gp 8 x 400 ( on 3')
10/11/08. SATURDAY. 7am HILL REPEATS at McGinnis Park.
4 x Short Hill
2 x Sprint Hill
2 x Long Hill
2 x Sprint Hill
2 X Medium Hill
2 x Short hill
10/11/08. SATURDAY. 8am ED'S TRACK WORKOUTS at Novato HS.
After usual warmup, strideouts.
6 x 100 (100)
2 x 200 (200)
6 x 400 (on 2', 2 1/2', 3')
2 x 300 (100)
2 x 200(200)
10/12/08. 6am. JASON'S LONG RUN.
--Brown Bridge parking area in Fairfax on SFD (on White's Hill). --Mix of awesome trails, a little road, hills and dales, and spectacular views. --Bring flashlight and other provisions (water, GU, etc.). email is: jason.jacobson@qar.com.
10/12/08. 7am .BEAR VALLEY 30K Kees' Loop Run. from Bear Valley parking lot.
contact Kevin if you are going or have a question: 415/269-0933...
It is equal to a 20 miler due to the 3M upgrade on Limantour Road to the Sky Trail summit where you turn onto Laguna Trail to head towards the Youth Hostel, then Wildcat Beach, Arch rock and the last 4.5m back to parking lot..Kevin, Cynthia, Dave, and others are running it; even if you are faster, learn the course to Wildcat Beach; then you can run the last 8.2M at your pace if need be.
If Kathleen, Liz, Marcy, Michelle and others cannot do that course I have my 16 miler from my house or Loch Lomond side for the China Camp version more locally. ¶ 9:21 PM
Flash:
> 6am 10/12. 6am JASON'S 20 Miler.
(see below on Sunday date for details)
> 7am this SUNDAY, 10/12/08..7am. BEAR VALLEY LONG RUN (18M loop).
(See below for details on the Sunday date)
> LINDA LINDSAY, scores a 3rd in her division at the XTERRA NATIONALS with a sub 4-hour time. Always a tough event with off-road rugged terrain for the bike and run...
> I put a long interview with PAULA RADCLIFFE, the two -time winner of the NYC Marathon and the world record holder for the marathon (2:15 and change) on our magazine site: http://www.theschedule.com/ .
10/7/08. TUESDAY. 6:30am YMCA. for TEMPO run.
10/7/08. TUESDAY. 9am. HILL REPEATS. Meet at Church parking lot by fruit stand area.
( I may be a bit late due to 8am doctor visit). Usual out/back warmup on road to Tenn Valley parking lot, then 6 x short hill (30"), 4 x 45"...Then jog over to our big hill; 4 x to top of portion of hill with median (about 30" uphill).. 2 x 1:30 (back to top of median); 1 x 2' ( back to base); recovery jog to parking lot.
10/9/08. THURSDAY 7am & 9am. TRACK at COM.
After the usual, warmup and strideouts:
A gp. 13 x 400 (on 2'),
B gp. 12 x 400 (on 2 1/2)
C gp 8 x 400 ( on 3')
10/11/08. SATURDAY. 7am HILL REPEATS at McGinnis Park.
4 x Short Hill
2 x Sprint Hill
2 x Long Hill
2 x Sprint Hill
2 X Medium Hill
2 x Short hill
10/11/08. SATURDAY. 8am ED'S TRACK WORKOUTS at Novato HS.
After usual warmup, strideouts.
6 x 100 (100)
2 x 200 (200)
6 x 400 (on 2', 2 1/2', 3')
2 x 300 (100)
2 x 200(200)
10/12/08. 6am. JASON'S LONG RUN.
--Brown Bridge parking area in Fairfax on SFD (on White's Hill). --Mix of awesome trails, a little road, hills and dales, and spectacular views. --Bring flashlight and other provisions (water, GU, etc.). email is: jason.jacobson@qar.com.
10/12/08. 7am .BEAR VALLEY 30K Kees' Loop Run. from Bear Valley parking lot.
contact Kevin if you are going or have a question: 415/269-0933...
It is equal to a 20 miler due to the 3M upgrade on Limantour Road to the Sky Trail summit where you turn onto Laguna Trail to head towards the Youth Hostel, then Wildcat Beach, Arch rock and the last 4.5m back to parking lot..Kevin, Cynthia, Dave, and others are running it; even if you are faster, learn the course to Wildcat Beach; then you can run the last 8.2M at your pace if need be.
If Kathleen, Liz, Marcy, Michelle and others cannot do that course I have my 16 miler from my house or Loch Lomond side for the China Camp version more locally. ¶ 9:21 PM
