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
