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