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
