Kees Fitness
Sunday, November 30, 2008
Week of 12/1/08. Workouts, Results, upcoming events (races and social: Dr. Elmo's "Grandma Got Run Over By a Reindeer" Christmas special; Tamalpa Xmas Party, Christmas Relays) ; Quad Dipsea race is over...
12/2/08 TUESDAY. 6 & 6:30am TEMPO. YMCA start site. We have 6,8, or 10M courses.
Fast group seems to be going at 6am.
12/2/08. TUESDAY 9am. TEMPO/HILL REPEAT group...
Meet at Church parking lot...we will do tempo, but if bike path is flooded due to high tide, we'll do hill repeats.
12/4/08. THURSDAY 7am & 9am. TRACK at COM
4 x 100 (100), 2 x 150(50), 3 x 200 (200) then:
A gp: 13 x 400 (on 2') at 6" faster than 5K pace
B gp. 12 x 400 (on 2 1/2') at 6" faster than 5K pace
C gp 8 x 400 ( on 3' ) at 4" faster than 5K pace
12/6/08. SATURDAY, 8am. ED'S TRACK SESSION at Novato HS track
same as Th track workout. ( I have to apologize that I didn't put up the workout; I was not near any computer access for several days. No doubt, Ed came up with a workout)
12/6/08. SATURDAY, 7am. Kees' HILL REPEATS at McGinnis Park.
(group usually meets at 6:30am at parking lot by the ponds (take road to left at McGinnis Park entrance; follow it about half mile to little parking lot on left) to do warmup run loop around ponds)). 7am I'm at base of hill by sewage plant.
3 x Long Hill
1 x 10 Burpees
4 x Sprint Hill (15")
1 x 12 Box Jumps
4 x Short Hill ( about 35")
1 x 12 half squat/thrust & presses with KB's or weighted bar
3 x Medium hill
1 x 15 KB Swings
Note that adding these exercises isn't for a "macho" workout, but to lay the foundation of leg strength now, during the winter, for the Dipsea focus next year. Also to raise up the heart rate without having to do sprints on the flat and build muscle endurance in the legs. My goal is to have each of you learn twenty lifts that you should know for all your training.
12/7/08. DR. ELMO' S "GRANDMA GOT RUN OVER BY A REINDEER XMAS SPECIAL"
A SUNDAY night with DR. ELMO of "Grandma Got Run Over By A Reindeer" fame and his Reindeer Band will be playing at RANCHO NICASIO from 4-6:30pm . Come join us for an evening of bluegrass, Dr. Elmo's Xmas songs and more; I plan to reserve some tables. Kids are welcome and food and drink is served. $10, $5 for kids 10-under. http://www.ranchonicasio.com/. (take Lucas Valley Rd exit, go west 14M) at 1 Old Rancheria Rd, Nicasio. 415/662-2219.
LOOKING AHEAD:
12/13/08. TAMALPA CHRISTMAS PARTY
2008 Tamalpa Annual Christmas Party is on December 13, 2008-Party starts at 6:30 p.m. The Outdoor Club, One Blythdale, Mill Valley. With DJ Cisco. Admission $25.00 at the door. $20.00 with advance purchase. Admission price includes an open bar featuring beer, wine, soft drinks, water, and Alka Seltzer. Hors d’oeuvres and desserts will be served during the evening in lieu of our normal 16-course dinner. Those with last names beginning in A-to-O are asked to bring a hors d’oeuvre.Those with a last name beginning in any other letter should bring a dessert. Those with no last name (Madonna, Cher, and Dimitris) are asked to bring tequila. DJ Cisco will be iTuning the tunes (DJ Russ was unavailable), which will no doubt range from the sublime to the unlistenable. Those who want to impose their taste on the rest of us can email their BeeGee requests to DJ Cisco at ciscoriverafilm@yahoo.com, please include “Tamalpa Party 12/13” in the subject line. The festivities will include Tim Amyx’s video “Tamalpa 2008: To Lycra and Beyond,” the Tamalpa Lifetime Recognition Award (given annually to the club member who wins the Bernie Hollander look-alike contest). In addition, there will be a magic show presentation from a professional magician (Tamalpa’s very talented Adam Sachs) and an exhibition of belly dancing by Sandra. If you would like to purchase tickets in advance (at $20 per ticket) send a check (made out to Tamalpa Runners Inc.) to Tamalpa Runners, PO Box, PO Box 4132, San Rafael, CA 94913. Please include your email address in order to receive a confirmation receipt. VOLUNTEERS NEEDED FOR SET-UP, KITCHEN & CLEAN-UP.
12/14/08. CHRISTMAS RELAYS teams of 4 each running 4.464miles. This event has the added spice of landing on the day after the Tamalpa XMas party! So you gotta run after partying and dancing with Kees the night before. The club usually puts in about 20 teams , so join in on the fun-great team camaraderie.
Some of you have put in teams already; if you haven't signed up and need to be put on a team contact your age group coordinator and let them know you want to run! (Pre-reg is mandatory!)
Here's a note from Frank: THE CHRISTMAS RELAYS ARE SUNDAY, 12/14/08—ARE YOU READY??? We need to submit the teams by Saturday 12/6/08!! Let me know if you want to run !! Traditionally the Tamalpa Runners field several teams in each age group for the Christmas Relays. The Christmas Relays are made up of 4 person teams with each person running one 4.5 mile leg. Each 4 person team runs a total of 18 miles. The Relays start at 9:00 AM. Our Club will pay $8.50 or ½ of your entry fee and you pay $8.50, the other ½ of the entry fee. If you are interested in running the Relays, please e-mail or call your racing team captain or me before 12/5/08. This year the Christmas Relays are part of the Pacific Association Road Racing Grand Prix Series. The Relays count as a scoring race on the Grand Prix Series for teams only. Since the race is a Grand Prix Race and we want to have as many scoring teams as possible, one requirement for the Club to pay for 50% of your entry fee, is that each individual have a current USATF Card. If you have a 2008 USATF Card you are eligible. If you do not have a 2008 USATF Card, you can obtain a 2009 USATF Card which will make you eligible for the 2008 Christmas Relays and all USATF Races (Road, Cross Country and Ultra Races) in the year 2009. If you need a 2009 USATF card contact Frank Ruona and I can issue you a 2009 Card upon the receipt of $30.00 or you can obtain a USATF card online at http://www.pausatf.org/. If you do not have a card by race day, be prepared to purchase a card from me on race day. Once we have organized the teams, it will be the responsibility of the individual team members to decide who will run which of the 4 legs of the relay. Certain individuals have advised me that they would prefer to run the first or second legs of the relay because they have time commitments to be somewhere later in the day. Please cooperate with these individuals and allow them to run early legs in the race.
For those Tamalpans who want to car pool to the race, we will be meeting in front of the Brew Pub at Larkspur Landing at 7:15 AM on Sunday, 12/14/08. If you drive directly to the start of the race, we will gather at the Lake Merced Parking Lot where Sunset Boulevard meets Lake Merced Drive. Try to be there no later than 8:30 AM so that we can organize the individual teams. If anyone has any questions, please feel free to contact me by phone-(415) 898-9340 or by e-mail-fdruona@msn.com. In 2007 the Tamalpa Senior Men and Veteran Men won their divisions. Let’s see if we can win a few more divisions in 2008. If you plan to run, let me know and please send me a check in the amount of $8.50 for your 1/2 of the entry fee. I will register all of the Tamalpans on my credit card on 12/6/08. Thanks, Frank Ruona, 4 Windmill Place, Novato, CA 94945 Note-If you want a race tee shirt send an additional $5.00.
AT ARCH RIVAL.
> Remember that there we are having sales on ASICS 2130's for men/women ($69.95), Foundations ($69.95); CUMULUS also $69.95 for women...
> Just in this week are a variety of MBT's for men and women on sale for $160 (usually $250-$270). This unique rocker-bottom shoe concept to help learn a new way to walk, help relieve low back pain and take pain out of your feet.
> More UNDER ARMOUR cold gear for men and women. Along with the regular sales we have a variety of items on the men and women sales racks.
> Merino wool apparel by ICE BREAKER and SMARTWOOL has been in for a while. This non-itch clothing will make a great XMAS GIFT for athletes or people who are always cold. i use the wool clothing for my cycling and outdoor use: it's warm and works to keep you warm event when damp... ¶ 5:55 PM
12/2/08 TUESDAY. 6 & 6:30am TEMPO. YMCA start site. We have 6,8, or 10M courses.
Fast group seems to be going at 6am.
12/2/08. TUESDAY 9am. TEMPO/HILL REPEAT group...
Meet at Church parking lot...we will do tempo, but if bike path is flooded due to high tide, we'll do hill repeats.
12/4/08. THURSDAY 7am & 9am. TRACK at COM
4 x 100 (100), 2 x 150(50), 3 x 200 (200) then:
A gp: 13 x 400 (on 2') at 6" faster than 5K pace
B gp. 12 x 400 (on 2 1/2') at 6" faster than 5K pace
C gp 8 x 400 ( on 3' ) at 4" faster than 5K pace
12/6/08. SATURDAY, 8am. ED'S TRACK SESSION at Novato HS track
same as Th track workout. ( I have to apologize that I didn't put up the workout; I was not near any computer access for several days. No doubt, Ed came up with a workout)
12/6/08. SATURDAY, 7am. Kees' HILL REPEATS at McGinnis Park.
(group usually meets at 6:30am at parking lot by the ponds (take road to left at McGinnis Park entrance; follow it about half mile to little parking lot on left) to do warmup run loop around ponds)). 7am I'm at base of hill by sewage plant.
3 x Long Hill
1 x 10 Burpees
4 x Sprint Hill (15")
1 x 12 Box Jumps
4 x Short Hill ( about 35")
1 x 12 half squat/thrust & presses with KB's or weighted bar
3 x Medium hill
1 x 15 KB Swings
Note that adding these exercises isn't for a "macho" workout, but to lay the foundation of leg strength now, during the winter, for the Dipsea focus next year. Also to raise up the heart rate without having to do sprints on the flat and build muscle endurance in the legs. My goal is to have each of you learn twenty lifts that you should know for all your training.
12/7/08. DR. ELMO' S "GRANDMA GOT RUN OVER BY A REINDEER XMAS SPECIAL"
A SUNDAY night with DR. ELMO of "Grandma Got Run Over By A Reindeer" fame and his Reindeer Band will be playing at RANCHO NICASIO from 4-6:30pm . Come join us for an evening of bluegrass, Dr. Elmo's Xmas songs and more; I plan to reserve some tables. Kids are welcome and food and drink is served. $10, $5 for kids 10-under. http://www.ranchonicasio.com/. (take Lucas Valley Rd exit, go west 14M) at 1 Old Rancheria Rd, Nicasio. 415/662-2219.
LOOKING AHEAD:
12/13/08. TAMALPA CHRISTMAS PARTY
2008 Tamalpa Annual Christmas Party is on December 13, 2008-Party starts at 6:30 p.m. The Outdoor Club, One Blythdale, Mill Valley. With DJ Cisco. Admission $25.00 at the door. $20.00 with advance purchase. Admission price includes an open bar featuring beer, wine, soft drinks, water, and Alka Seltzer. Hors d’oeuvres and desserts will be served during the evening in lieu of our normal 16-course dinner. Those with last names beginning in A-to-O are asked to bring a hors d’oeuvre.Those with a last name beginning in any other letter should bring a dessert. Those with no last name (Madonna, Cher, and Dimitris) are asked to bring tequila. DJ Cisco will be iTuning the tunes (DJ Russ was unavailable), which will no doubt range from the sublime to the unlistenable. Those who want to impose their taste on the rest of us can email their BeeGee requests to DJ Cisco at ciscoriverafilm@yahoo.com, please include “Tamalpa Party 12/13” in the subject line. The festivities will include Tim Amyx’s video “Tamalpa 2008: To Lycra and Beyond,” the Tamalpa Lifetime Recognition Award (given annually to the club member who wins the Bernie Hollander look-alike contest). In addition, there will be a magic show presentation from a professional magician (Tamalpa’s very talented Adam Sachs) and an exhibition of belly dancing by Sandra. If you would like to purchase tickets in advance (at $20 per ticket) send a check (made out to Tamalpa Runners Inc.) to Tamalpa Runners, PO Box, PO Box 4132, San Rafael, CA 94913. Please include your email address in order to receive a confirmation receipt. VOLUNTEERS NEEDED FOR SET-UP, KITCHEN & CLEAN-UP.
12/14/08. CHRISTMAS RELAYS teams of 4 each running 4.464miles. This event has the added spice of landing on the day after the Tamalpa XMas party! So you gotta run after partying and dancing with Kees the night before. The club usually puts in about 20 teams , so join in on the fun-great team camaraderie.
Some of you have put in teams already; if you haven't signed up and need to be put on a team contact your age group coordinator and let them know you want to run! (Pre-reg is mandatory!)
Here's a note from Frank: THE CHRISTMAS RELAYS ARE SUNDAY, 12/14/08—ARE YOU READY??? We need to submit the teams by Saturday 12/6/08!! Let me know if you want to run !! Traditionally the Tamalpa Runners field several teams in each age group for the Christmas Relays. The Christmas Relays are made up of 4 person teams with each person running one 4.5 mile leg. Each 4 person team runs a total of 18 miles. The Relays start at 9:00 AM. Our Club will pay $8.50 or ½ of your entry fee and you pay $8.50, the other ½ of the entry fee. If you are interested in running the Relays, please e-mail or call your racing team captain or me before 12/5/08. This year the Christmas Relays are part of the Pacific Association Road Racing Grand Prix Series. The Relays count as a scoring race on the Grand Prix Series for teams only. Since the race is a Grand Prix Race and we want to have as many scoring teams as possible, one requirement for the Club to pay for 50% of your entry fee, is that each individual have a current USATF Card. If you have a 2008 USATF Card you are eligible. If you do not have a 2008 USATF Card, you can obtain a 2009 USATF Card which will make you eligible for the 2008 Christmas Relays and all USATF Races (Road, Cross Country and Ultra Races) in the year 2009. If you need a 2009 USATF card contact Frank Ruona and I can issue you a 2009 Card upon the receipt of $30.00 or you can obtain a USATF card online at http://www.pausatf.org/. If you do not have a card by race day, be prepared to purchase a card from me on race day. Once we have organized the teams, it will be the responsibility of the individual team members to decide who will run which of the 4 legs of the relay. Certain individuals have advised me that they would prefer to run the first or second legs of the relay because they have time commitments to be somewhere later in the day. Please cooperate with these individuals and allow them to run early legs in the race.
For those Tamalpans who want to car pool to the race, we will be meeting in front of the Brew Pub at Larkspur Landing at 7:15 AM on Sunday, 12/14/08. If you drive directly to the start of the race, we will gather at the Lake Merced Parking Lot where Sunset Boulevard meets Lake Merced Drive. Try to be there no later than 8:30 AM so that we can organize the individual teams. If anyone has any questions, please feel free to contact me by phone-(415) 898-9340 or by e-mail-fdruona@msn.com. In 2007 the Tamalpa Senior Men and Veteran Men won their divisions. Let’s see if we can win a few more divisions in 2008. If you plan to run, let me know and please send me a check in the amount of $8.50 for your 1/2 of the entry fee. I will register all of the Tamalpans on my credit card on 12/6/08. Thanks, Frank Ruona, 4 Windmill Place, Novato, CA 94945 Note-If you want a race tee shirt send an additional $5.00.
AT ARCH RIVAL.
> Remember that there we are having sales on ASICS 2130's for men/women ($69.95), Foundations ($69.95); CUMULUS also $69.95 for women...
> Just in this week are a variety of MBT's for men and women on sale for $160 (usually $250-$270). This unique rocker-bottom shoe concept to help learn a new way to walk, help relieve low back pain and take pain out of your feet.
> More UNDER ARMOUR cold gear for men and women. Along with the regular sales we have a variety of items on the men and women sales racks.
> Merino wool apparel by ICE BREAKER and SMARTWOOL has been in for a while. This non-itch clothing will make a great XMAS GIFT for athletes or people who are always cold. i use the wool clothing for my cycling and outdoor use: it's warm and works to keep you warm event when damp... ¶ 5:55 PM
Sunday, November 23, 2008
Week of 11/24/08. Results, Workouts for Thanksgiving week..Happy Thansgiving!
.Remember, I'll be updating as the week goes along; I will be out on Wed, Th, Friday..I'll be working at Bon Air Arch Rival on Monday, then in Mill Valley on Tuesday 11-7.
> Remember that there we are having sales on ASICS 2130's for men/women ($69.95), Foundations ($69.95); CUMULUS also $69.95 for women...
> Just in this week are a variety of MBT's for men and women on sale for $160. This unique rocker-bottom shoe concept to help learn a new way to walk, help relieve low back pain and take pain out of your feet.
> More UNDER ARMOUR cold gear for men and women. Along with the regular sales we have a variety of items on the men and women sales racks.
FLASH! Carolyn Hutchins, Jeri Howland have done so, and now ROSY CASTANEDA has qualified for IRONMAN HAWAII in Kona on the big island for next year! Congrats to a 10:20:58 performance and placed 2nd place in the 25-29 division. She did a 1:12:59 swim, 5:25:03 ((20.67 mph); a 3:33:56 (8:14 /mile) She is very excited about competing in Hawaii at the World Championships Ironman competition!
11/25/08. TUESDAY, 6:30am. TEMPO at China Camp
NOTE that Jason, Brad go at 6am and will massage the tempo this way:
5 x 1mile on; 1/2mile off....1m cool-down.
11/25/08. TUESDAY, 9am.TEMPO meet at the church parking lot.
We'll do the usual warm-up easy run to the north end of the bike path, then do the 3-4 miles of tempo at 10M race effort.
11/27/08. THURSDAY,...No track today, but there is the TAMALPA TURKEY TROT at IVC and includes events for kids too. (Info on previous blog listing and http://www.tamalparunners.org/) At IVC.
8:30am for 1M RUN Kids K-5th; $10
9:15am for 2.8M (any age); $15
REG online at http://www.theschedule.com/.
Jason Jacobson, who is putting it together can ALWAYS use volunteer help: 415/246-1390; or tamalpa3000@yahoo.com.
11/29/08. SATURDAY. 7am HILL REPEATS at backside of McGinnisPark hill.
Again we will be incorporating some key lifts to strengthen your running for hills and roads in between hill repeats. Purpose: to build total leg power for the 2009 Dipsea and any road races.
4 x Med H
(1 x 10 Box Jumps)
4 x Short H
(1 x 20 KB Swings)
4 x Long H
(1 x 8 Brace Squats with 4" hold while holding KB)
4 x Sprint H
(1 x 10 Burpees)
1 x Short H.
11/29/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
11/30/08. SUNDAY 8:30am. RUN WILD FOR A CHILD 5K/10K..
see http://www.rhodyco.com/ . A number of the group are running this one to get in a fast 5k run. ¶ 8:32 PM
.Remember, I'll be updating as the week goes along; I will be out on Wed, Th, Friday..I'll be working at Bon Air Arch Rival on Monday, then in Mill Valley on Tuesday 11-7.
> Remember that there we are having sales on ASICS 2130's for men/women ($69.95), Foundations ($69.95); CUMULUS also $69.95 for women...
> Just in this week are a variety of MBT's for men and women on sale for $160. This unique rocker-bottom shoe concept to help learn a new way to walk, help relieve low back pain and take pain out of your feet.
> More UNDER ARMOUR cold gear for men and women. Along with the regular sales we have a variety of items on the men and women sales racks.
FLASH! Carolyn Hutchins, Jeri Howland have done so, and now ROSY CASTANEDA has qualified for IRONMAN HAWAII in Kona on the big island for next year! Congrats to a 10:20:58 performance and placed 2nd place in the 25-29 division. She did a 1:12:59 swim, 5:25:03 ((20.67 mph); a 3:33:56 (8:14 /mile) She is very excited about competing in Hawaii at the World Championships Ironman competition!
11/25/08. TUESDAY, 6:30am. TEMPO at China Camp
NOTE that Jason, Brad go at 6am and will massage the tempo this way:
5 x 1mile on; 1/2mile off....1m cool-down.
11/25/08. TUESDAY, 9am.TEMPO meet at the church parking lot.
We'll do the usual warm-up easy run to the north end of the bike path, then do the 3-4 miles of tempo at 10M race effort.
11/27/08. THURSDAY,...No track today, but there is the TAMALPA TURKEY TROT at IVC and includes events for kids too. (Info on previous blog listing and http://www.tamalparunners.org/) At IVC.
8:30am for 1M RUN Kids K-5th; $10
9:15am for 2.8M (any age); $15
REG online at http://www.theschedule.com/.
Jason Jacobson, who is putting it together can ALWAYS use volunteer help: 415/246-1390; or tamalpa3000@yahoo.com.
11/29/08. SATURDAY. 7am HILL REPEATS at backside of McGinnisPark hill.
Again we will be incorporating some key lifts to strengthen your running for hills and roads in between hill repeats. Purpose: to build total leg power for the 2009 Dipsea and any road races.
4 x Med H
(1 x 10 Box Jumps)
4 x Short H
(1 x 20 KB Swings)
4 x Long H
(1 x 8 Brace Squats with 4" hold while holding KB)
4 x Sprint H
(1 x 10 Burpees)
1 x Short H.
11/29/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
11/30/08. SUNDAY 8:30am. RUN WILD FOR A CHILD 5K/10K..
see http://www.rhodyco.com/ . A number of the group are running this one to get in a fast 5k run. ¶ 8:32 PM
Monday, November 17, 2008
Week of 11/17/08. Workouts, upcoming events, results.
Remember to check in on this blog for late-in-the-week news!
..on 11/22-23/08 FACTORY SALE at MOUNTAIN HARDWARE outlet with 30-80% off; see below; 11/30 another chance to run a fast 5K or 10K at RUN WILD FOR A CHILD in GG Park....12/7, DR. ELMO at RANCHO NICASIO... TAMALPA XMAS PARTY on 12/13....Then run the CHRISTMAS RELAYS the morning after on 12/14 (see below as I fill in details) ...some info on upcoming MARIN COUNTY MARATHON/HALF MARATHON/10K on 4-19-09.
ROSY CASTANEDA, Andre's girlfriend, is on the bike now at Ironman, AZ on 11/23/08.
RESULTS:
> I know DANIELLE CANE won a podium position for 60+ at the 70.3 HALF MARATHON CHAMPIONSHIPS in Florida...more to come on that!
KEVIN has been back in Ohio visiting his Mom and got in some 30 degree weather races and workouts; quite a contrast to the weather here!
> TAMALPA TCRS 5K 12/16/08...
Perfect day for this 5K..About 4 minutes before the start, Jimmy Myers aksed "Can you lead bike today?". I replied, "But I don't know the course!" Quickly he added, "do the loop in the parking lot, then out to the bike path for an out/back course" I was thinking , "I hope it's marked."
Meanwhile, as I'm lining up in front of the starting pack, I see LEE JONSSON on the sidelines. "What are you doing here? They're lining up to start over there. You've got to get over there," i said urgently. "Oh, I'm just going to watch the race," she answered. I strongly encouraged to get to the start and jump into this 5K: our workout group participates, they don't spectate! We'll register you later...
much to Lee's credit she said, "Okay" and took off to the start. What a trooper! No time to get nervous now! She ran it and Alyce ran her in over the last half mile and Lee ended up in 30:54. Next 5K we break 30:00! Sometimes by jumping in and doing "trial by fire" gets you into the fray which helps to take the anxiety out of doing a race. The worst that can happen is that you slow down...
I had the watch on MARK MCMANUS as I was lead biking and yelled out his mile one split time, "4:56!". He kept motoring right along and continued to pull away from the field and finished with a 15:45. Some results from our group:
1. Karen Steele 19:58
2. Christina Lachman 20:28
3. Mim Willard, 20:37
4. Tamara Gonzalez, 20:48
6. Shari Tracy, 21:17
9 Alyce Eisele 22:13, was pushed by Kathleen Helmer
13 Florencia paced with daughter Isabella in 24:05
14 Janet Bowman, 24:45
16 Ann Charlton, 24:54
19. Cynthia Chilton, 25:15
32 Lee Jonsson, 30:54
TRAINING WEEK:
11/18/08. TUESDAY. 6:30am TEMPO. YMCA site.
11/18/08. TUESDAY 9am gp. HILL REPEATS. Meet at inner parking lot at TENN VALLEY.
We'll do warmup out/back on main path of Tenn Valley - towards ocean and back. Then work on Monticello hill for repeats. We should have good weather for this! I'm doing hill repeats because we just had the Tamalpa TCRS 5K as our "Tempo" workout on Sunday...Congrats on all of you who could get that run in..
11/20/08. THURSDAY. 7am & 9am . TRACK at COM..
4 x 100(100), 2 x 150 (50), 2 x 200 (200), 2 x 300 (100)
Groups A & B:
4 x 400 (2' , 2 1/2')...do 8"/400 faster than 5K pace
2 x 600 (200) do at 4" / 400 faster than 5K pace
1 x Mile...at solid negative to even pace.
Group C:
4 x 400 (3')
2 x 600 (200)
1 x 1000 at 5K goal pace.
11/22/08. SATURDAY 7am. HILL REPEATS. McGinnis Park
Be ready to learn a new lift this week....
2 x Med Hill
1 x Short H
1 x Sprint H
1x 15 KB Swings
1 x Long H
2 x Short H
1 x Med H
KB/Weighted bar Push Press 1 x 15 or with KB's
3 x Short H
1 x Long H
Box Jumps 1 x 10
3 x Sprint H
We will finish with Ab Rollout wheel, KB snatch squats and KB Windmills.
11/22/08. SATURDAY 8am ED'S TRACK SESSION at Novato HS.
( SAME as TH group forthis weeek)
LOOKING AHEAD:
11/22 from 9AM - 4PM and on 11/23 10AM - 3PM Jill Nickel, Retail Marketing Manager and former 9am Th group runner has me pass on that MTN HARDWARE FACTORY OUTLET SALE and save 30%-80%. It's located on 1414 Harbour Way South, Richmond. Going west on 580, take HWSouth; if going east, take Harbour Way/Cutting Blvd Exit.
Sale on tents, sleeping bags; outerwear: Gore-Tex, fleece, down; closeouts and seconds!
11/27/08. The 8th Annual TAMALPA TURKEY TROT, November 27, 2008- Indian Valley College. Jason Jacobson, (415) 246-1390 or tamalpa3000@yahoo.com Hi all, The 8th Annual Tamalpa Turkey Trot. I would love some help getting the word out about the event -- Email tends to be a great channel. This has been a great family event with kid’s races and adult races. Always need volunteers, so a family member can help while you run, that helps a lot!
1 mile run for K-5th Grade: 8:30 a.m.
--2.8 Mile Race (any age): 9:15 a.m.
11/30/08. RUN WILD FOR A CHILD to get in a fast 5K or, somewhat rolling 10K (formerly called Run To The Far Side). Held near De Young Museum/Academy of Sciences...I'll be working the course starting early in the morning. www.RhodyCo.com/RunWild.html
12/7/08 A SUNDAY night with DR. ELMO of "Grandma Got Run Over By A Reindeer" fame and his Reindeer Band will be playing at RANCHO NICASIO from 4-7pm . Come join us for an evening of bluegrass, Dr. Elmo's Xmas songs and more. Kids are welcome and food and drink is served. http://www.ranchonicasio.com/. (take Lucas Valley Rd exit, go west 14M) at 1 Old Rancheria Rd, Nicasio. 415/662-2219.
12/13/08. TAMALPA CHRISTMAS PARTY!
Be there!
2008 Tamalpa Annual Christmas Party is on December 13, 2008-Party starts at 6:30 p.m. The Outdoor Club, One Blythdale, Mill Valley. With DJ Cisco. Admission $25.00 at the door. $20.00 with advance purchase. Admission price includes an open bar featuring beer, wine, soft drinks, water, and Alka Seltzer. Hors d’oeuvres and desserts will be served during the evening in lieu of our normal 16-course dinner. Those with last names beginning in A-to-O are asked to bring a hors d’oeuvre.Those with a last name beginning in any other letter should bring a dessert. Those with no last name (Madonna, Cher, and Dimitris) are asked to bring tequila. DJ Cisco will be iTuning the tunes (DJ Russ was unavailable), which will no doubt range from the sublime to the unlistenable. Those who want to impose their taste on the rest of us can email their BeeGee requests to DJ Cisco at ciscoriverafilm@yahoo.com, please include “Tamalpa Party 12/13” in the subject line. The festivities will include Tim Amyx’s video “Tamalpa 2008: To Lycra and Beyond,” the Tamalpa Lifetime Recognition Award (given annually to the club member who wins the Bernie Hollander look-alike contest). In addition, there will be a magic show presentation from a professional magician (Tamalpa’s very talented Adam Sachs) and an exhibition of belly dancing by Sandra. If you would like to purchase tickets in advance (at $20 per ticket) send a check (made out to Tamalpa Runners Inc.) to Tamalpa Runners, PO Box, PO Box 4132, San Rafael, CA 94913. Please include your email address in order to receive a confirmation receipt. VOLUNTEERS NEEDED FOR SET-UP, KITCHEN & CLEAN-UP.
12/14/08. CHRISTMAS RELAYS teams of 4 each running 4.464miles.
This event has the added spice of landing on the day after the Tamalpa XMas party! So you gotta run after partying and dancing with Kees the night before. The club usually puts in about 20 teams , so join in on the fun-great team camaraderie.
Here's a note from Frank:
THE CHRISTMAS RELAYS ARE SUNDAY, 12/14/08—ARE YOU READY??? We need to submit the teams by Saturday 12/6/08!! Let me know if you want to run !! Traditionally the Tamalpa Runners field several teams in each age group for the Christmas Relays. The Christmas Relays are made up of 4 person teams with each person running one 4.5 mile leg. Each 4 person team runs a total of 18 miles. The Relays start at 9:00 AM. Our Club will pay $8.50 or ½ of your entry fee and you pay $8.50, the other ½ of the entry fee. If you are interested in running the Relays, please e-mail or call your racing team captain or me before 12/5/08. This year the Christmas Relays are part of the Pacific Association Road Racing Grand Prix Series. The Relays count as a scoring race on the Grand Prix Series for teams only. Since the race is a Grand Prix Race and we want to have as many scoring teams as possible, one requirement for the Club to pay for 50% of your entry fee, is that each individual have a current USATF Card. If you have a 2008 USATF Card you are eligible. If you do not have a 2008 USATF Card, you can obtain a 2009 USATF Card which will make you eligible for the 2008 Christmas Relays and all USATF Races (Road, Cross Country and Ultra Races) in the year 2009. If you need a 2009 USATF card contact Frank Ruona and I can issue you a 2009 Card upon the receipt of $30.00 or you can obtain a USATF card online at http://www.pausatf.org/. If you do not have a card by race day, be prepared to purchase a card from me on race day. Once we have organized the teams, it will be the responsibility of the individual team members to decide who will run which of the 4 legs of the relay. Certain individuals have advised me that they would prefer to run the first or second legs of the relay because they have time commitments to be somewhere later in the day. Please cooperate with these individuals and allow them to run early legs in the race. For those Tamalpans who want to car pool to the race, we will be meeting in front of the Brew Pub at Larkspur Landing at 7:15 AM on Sunday, 12/14/08. If you drive directly to the start of the race, we will gather at the Lake Merced Parking Lot where Sunset Boulevard meets Lake Merced Drive. Try to be there no later than 8:30 AM so that we can organize the individual teams. If anyone has any questions, please feel free to contact me by phone-(415) 898-9340 or by e-mail-fdruona@msn.com. In 2007 the Tamalpa Senior Men and Veteran Men won their divisions. Let’s see if we can win a few more divisions in 2008. If you plan to run, let me know and please send me a check in the amount of $8.50 for your 1/2 of the entry fee. I will register all of the Tamalpans on my credit card on 12/6/08. Thanks, Frank Ruona, 4 Windmill Place, Novato, CA 94945 Note-If you want a race tee shirt send an additional $5.00.
4-19-09. MARIN COUNTY MARATHON, HALF MARATHON, 10K . 7am.
McNears Beach will be the start/finish and Green Expo location.
Marathon course: All roads. McNears to Civic Center, frontage road to Lucas Valley Road, up LVRD, left on Las Galinas, Freitas Pkwy, Monticello, work towards Lincoln Ave, Dominican area, descend from hill, Point San Pedro Rd back to McNears.
Half Marathon course: 2/3 road, 1/3 trail. N. San Pedro Rd to China Camp State Park, back on trail.
10K course: 1/2 road; 1/2 trail: same as Marin Triathlon 10K run portion.
More info to come in near future. http://www.marincountymarathon.com/ ¶ 8:53 AM
Remember to check in on this blog for late-in-the-week news!
..on 11/22-23/08 FACTORY SALE at MOUNTAIN HARDWARE outlet with 30-80% off; see below; 11/30 another chance to run a fast 5K or 10K at RUN WILD FOR A CHILD in GG Park....12/7, DR. ELMO at RANCHO NICASIO... TAMALPA XMAS PARTY on 12/13....Then run the CHRISTMAS RELAYS the morning after on 12/14 (see below as I fill in details) ...some info on upcoming MARIN COUNTY MARATHON/HALF MARATHON/10K on 4-19-09.
ROSY CASTANEDA, Andre's girlfriend, is on the bike now at Ironman, AZ on 11/23/08.
RESULTS:
> I know DANIELLE CANE won a podium position for 60+ at the 70.3 HALF MARATHON CHAMPIONSHIPS in Florida...more to come on that!
KEVIN has been back in Ohio visiting his Mom and got in some 30 degree weather races and workouts; quite a contrast to the weather here!
> TAMALPA TCRS 5K 12/16/08...
Perfect day for this 5K..About 4 minutes before the start, Jimmy Myers aksed "Can you lead bike today?". I replied, "But I don't know the course!" Quickly he added, "do the loop in the parking lot, then out to the bike path for an out/back course" I was thinking , "I hope it's marked."
Meanwhile, as I'm lining up in front of the starting pack, I see LEE JONSSON on the sidelines. "What are you doing here? They're lining up to start over there. You've got to get over there," i said urgently. "Oh, I'm just going to watch the race," she answered. I strongly encouraged to get to the start and jump into this 5K: our workout group participates, they don't spectate! We'll register you later...
much to Lee's credit she said, "Okay" and took off to the start. What a trooper! No time to get nervous now! She ran it and Alyce ran her in over the last half mile and Lee ended up in 30:54. Next 5K we break 30:00! Sometimes by jumping in and doing "trial by fire" gets you into the fray which helps to take the anxiety out of doing a race. The worst that can happen is that you slow down...
I had the watch on MARK MCMANUS as I was lead biking and yelled out his mile one split time, "4:56!". He kept motoring right along and continued to pull away from the field and finished with a 15:45. Some results from our group:
1. Karen Steele 19:58
2. Christina Lachman 20:28
3. Mim Willard, 20:37
4. Tamara Gonzalez, 20:48
6. Shari Tracy, 21:17
9 Alyce Eisele 22:13, was pushed by Kathleen Helmer
13 Florencia paced with daughter Isabella in 24:05
14 Janet Bowman, 24:45
16 Ann Charlton, 24:54
19. Cynthia Chilton, 25:15
32 Lee Jonsson, 30:54
TRAINING WEEK:
11/18/08. TUESDAY. 6:30am TEMPO. YMCA site.
11/18/08. TUESDAY 9am gp. HILL REPEATS. Meet at inner parking lot at TENN VALLEY.
We'll do warmup out/back on main path of Tenn Valley - towards ocean and back. Then work on Monticello hill for repeats. We should have good weather for this! I'm doing hill repeats because we just had the Tamalpa TCRS 5K as our "Tempo" workout on Sunday...Congrats on all of you who could get that run in..
11/20/08. THURSDAY. 7am & 9am . TRACK at COM..
4 x 100(100), 2 x 150 (50), 2 x 200 (200), 2 x 300 (100)
Groups A & B:
4 x 400 (2' , 2 1/2')...do 8"/400 faster than 5K pace
2 x 600 (200) do at 4" / 400 faster than 5K pace
1 x Mile...at solid negative to even pace.
Group C:
4 x 400 (3')
2 x 600 (200)
1 x 1000 at 5K goal pace.
11/22/08. SATURDAY 7am. HILL REPEATS. McGinnis Park
Be ready to learn a new lift this week....
2 x Med Hill
1 x Short H
1 x Sprint H
1x 15 KB Swings
1 x Long H
2 x Short H
1 x Med H
KB/Weighted bar Push Press 1 x 15 or with KB's
3 x Short H
1 x Long H
Box Jumps 1 x 10
3 x Sprint H
We will finish with Ab Rollout wheel, KB snatch squats and KB Windmills.
11/22/08. SATURDAY 8am ED'S TRACK SESSION at Novato HS.
( SAME as TH group forthis weeek)
LOOKING AHEAD:
11/22 from 9AM - 4PM and on 11/23 10AM - 3PM Jill Nickel, Retail Marketing Manager and former 9am Th group runner has me pass on that MTN HARDWARE FACTORY OUTLET SALE and save 30%-80%. It's located on 1414 Harbour Way South, Richmond. Going west on 580, take HWSouth; if going east, take Harbour Way/Cutting Blvd Exit.
Sale on tents, sleeping bags; outerwear: Gore-Tex, fleece, down; closeouts and seconds!
11/27/08. The 8th Annual TAMALPA TURKEY TROT, November 27, 2008- Indian Valley College. Jason Jacobson, (415) 246-1390 or tamalpa3000@yahoo.com Hi all, The 8th Annual Tamalpa Turkey Trot. I would love some help getting the word out about the event -- Email tends to be a great channel. This has been a great family event with kid’s races and adult races. Always need volunteers, so a family member can help while you run, that helps a lot!
1 mile run for K-5th Grade: 8:30 a.m.
--2.8 Mile Race (any age): 9:15 a.m.
11/30/08. RUN WILD FOR A CHILD to get in a fast 5K or, somewhat rolling 10K (formerly called Run To The Far Side). Held near De Young Museum/Academy of Sciences...I'll be working the course starting early in the morning. www.RhodyCo.com/RunWild.html
12/7/08 A SUNDAY night with DR. ELMO of "Grandma Got Run Over By A Reindeer" fame and his Reindeer Band will be playing at RANCHO NICASIO from 4-7pm . Come join us for an evening of bluegrass, Dr. Elmo's Xmas songs and more. Kids are welcome and food and drink is served. http://www.ranchonicasio.com/. (take Lucas Valley Rd exit, go west 14M) at 1 Old Rancheria Rd, Nicasio. 415/662-2219.
12/13/08. TAMALPA CHRISTMAS PARTY!
Be there!
2008 Tamalpa Annual Christmas Party is on December 13, 2008-Party starts at 6:30 p.m. The Outdoor Club, One Blythdale, Mill Valley. With DJ Cisco. Admission $25.00 at the door. $20.00 with advance purchase. Admission price includes an open bar featuring beer, wine, soft drinks, water, and Alka Seltzer. Hors d’oeuvres and desserts will be served during the evening in lieu of our normal 16-course dinner. Those with last names beginning in A-to-O are asked to bring a hors d’oeuvre.Those with a last name beginning in any other letter should bring a dessert. Those with no last name (Madonna, Cher, and Dimitris) are asked to bring tequila. DJ Cisco will be iTuning the tunes (DJ Russ was unavailable), which will no doubt range from the sublime to the unlistenable. Those who want to impose their taste on the rest of us can email their BeeGee requests to DJ Cisco at ciscoriverafilm@yahoo.com, please include “Tamalpa Party 12/13” in the subject line. The festivities will include Tim Amyx’s video “Tamalpa 2008: To Lycra and Beyond,” the Tamalpa Lifetime Recognition Award (given annually to the club member who wins the Bernie Hollander look-alike contest). In addition, there will be a magic show presentation from a professional magician (Tamalpa’s very talented Adam Sachs) and an exhibition of belly dancing by Sandra. If you would like to purchase tickets in advance (at $20 per ticket) send a check (made out to Tamalpa Runners Inc.) to Tamalpa Runners, PO Box, PO Box 4132, San Rafael, CA 94913. Please include your email address in order to receive a confirmation receipt. VOLUNTEERS NEEDED FOR SET-UP, KITCHEN & CLEAN-UP.
12/14/08. CHRISTMAS RELAYS teams of 4 each running 4.464miles.
This event has the added spice of landing on the day after the Tamalpa XMas party! So you gotta run after partying and dancing with Kees the night before. The club usually puts in about 20 teams , so join in on the fun-great team camaraderie.
Here's a note from Frank:
THE CHRISTMAS RELAYS ARE SUNDAY, 12/14/08—ARE YOU READY??? We need to submit the teams by Saturday 12/6/08!! Let me know if you want to run !! Traditionally the Tamalpa Runners field several teams in each age group for the Christmas Relays. The Christmas Relays are made up of 4 person teams with each person running one 4.5 mile leg. Each 4 person team runs a total of 18 miles. The Relays start at 9:00 AM. Our Club will pay $8.50 or ½ of your entry fee and you pay $8.50, the other ½ of the entry fee. If you are interested in running the Relays, please e-mail or call your racing team captain or me before 12/5/08. This year the Christmas Relays are part of the Pacific Association Road Racing Grand Prix Series. The Relays count as a scoring race on the Grand Prix Series for teams only. Since the race is a Grand Prix Race and we want to have as many scoring teams as possible, one requirement for the Club to pay for 50% of your entry fee, is that each individual have a current USATF Card. If you have a 2008 USATF Card you are eligible. If you do not have a 2008 USATF Card, you can obtain a 2009 USATF Card which will make you eligible for the 2008 Christmas Relays and all USATF Races (Road, Cross Country and Ultra Races) in the year 2009. If you need a 2009 USATF card contact Frank Ruona and I can issue you a 2009 Card upon the receipt of $30.00 or you can obtain a USATF card online at http://www.pausatf.org/. If you do not have a card by race day, be prepared to purchase a card from me on race day. Once we have organized the teams, it will be the responsibility of the individual team members to decide who will run which of the 4 legs of the relay. Certain individuals have advised me that they would prefer to run the first or second legs of the relay because they have time commitments to be somewhere later in the day. Please cooperate with these individuals and allow them to run early legs in the race. For those Tamalpans who want to car pool to the race, we will be meeting in front of the Brew Pub at Larkspur Landing at 7:15 AM on Sunday, 12/14/08. If you drive directly to the start of the race, we will gather at the Lake Merced Parking Lot where Sunset Boulevard meets Lake Merced Drive. Try to be there no later than 8:30 AM so that we can organize the individual teams. If anyone has any questions, please feel free to contact me by phone-(415) 898-9340 or by e-mail-fdruona@msn.com. In 2007 the Tamalpa Senior Men and Veteran Men won their divisions. Let’s see if we can win a few more divisions in 2008. If you plan to run, let me know and please send me a check in the amount of $8.50 for your 1/2 of the entry fee. I will register all of the Tamalpans on my credit card on 12/6/08. Thanks, Frank Ruona, 4 Windmill Place, Novato, CA 94945 Note-If you want a race tee shirt send an additional $5.00.
4-19-09. MARIN COUNTY MARATHON, HALF MARATHON, 10K . 7am.
McNears Beach will be the start/finish and Green Expo location.
Marathon course: All roads. McNears to Civic Center, frontage road to Lucas Valley Road, up LVRD, left on Las Galinas, Freitas Pkwy, Monticello, work towards Lincoln Ave, Dominican area, descend from hill, Point San Pedro Rd back to McNears.
Half Marathon course: 2/3 road, 1/3 trail. N. San Pedro Rd to China Camp State Park, back on trail.
10K course: 1/2 road; 1/2 trail: same as Marin Triathlon 10K run portion.
More info to come in near future. http://www.marincountymarathon.com/ ¶ 8:53 AM
Sunday, November 09, 2008
Week of 11/10/08. Workouts, results, upcoming TCRS on Sunday - the 5K at Redwood HS. at 9am. ...Dr. Elmo plays at Rancho Nicasio on 12/7/08...
11/11/08. TUESDAY. 6:30am TEMPO. CHINA CAMP
Park by Buck's Landing as usual...two mile warmup, then 4, 6, 8M tempo.
11/11/08. TUESDAY. 9am . RUN & BRUNCH with our 9am group...Meet at CHINA CAMP
ground entrance to the Backranch Meadows by kiosk. Park along road outside entrance. We'll do run for 45 minutes or so; then back to our house ( 10:15am on) for some food , drink, social time..
.(go back same way towards Santa Venetia, right on LA BREA, go two blocks or so and left on GALERITA WAY, #627 on right side ; phone is 472-7917. You'll see my white van in driveway..)
We'll have coffee, OJ, and bagels as base, then the group will bring little brunch specialties as discussed. We'll have some good stories for you. We'll also acknowledge our marathoners!
Give me a RSVP if you are coming, okay, at coachkees@yahoo.com.
Also, can someone call TracyRadcliffe? I have an incorrect email for her and Mollie.
Let's get ED's SATURDAY group over also.
11/13/08. THURSDAY. 7am & 9am. TRACK. ...taper workout for Sunday's 5K
After usual warmup and stridouts:
2 x sets of 600 (200) ...600's at 5K goal pace..
200 (200) ... 200's fast clip.
3 sets of 400 (on 2', 2 1/2' or 3') ..400's at faster than 5K pace
200 (200) ... fast 200's
11/15/08. SATURDAY. No HILL REPEATS today due to the TAMALPA TCRS 5K at Redwood HS....Note, that we will continue to learn some key kettlebell basics that will build leg, particularly hamstring strength, back, hips and shoulders. Learn some of these basics and you'll have a program of practical strength training that will reduce chances for injury and exercises you can use for the rest of your life.
11/16/08. SUNDAY 9am. TAMALPA TCRS 5K at Redwood HS.
Check http://www.tamalparunners.org/ for details on directions...As I mentioned before, this will give our new members and experienced runners a 5K time trial base time on which to base your speedwork.
12/7/08. DR. ELMO plays at RANCHO NICASIO 4-7pm
Kids are welcome too. to make dinner resos: 662-2214; www.RancoNicasio.com for more info. NOTE: I have recently measured and painted every half mile (facing traffic running direction, on both sides of the road) for a 16 miler that is used for long Tempo run at marathon goal pace. I will finish the 10M out/back point which is along the Samuel Taylor bike path soon. This gives you a different course, it's been recently paved so it's smooth, fast and safe; we'll use it in future for half marathon and marathon pace work. ...next focus: SF Half on Superbowl Sunday weekend and Napa Marathon in March.
WHAT'S NEW AT ARCH RIVAL?
Just in: UNDER ARMOUR Cross Trainers for men, women, youth!
ASICS 1130's $59.95 for men and youth...A reasonably priced shoe similar to 2130..
ASICS 2130 $69.95 for men/women; 2130AA's for women
ASICS FOUNDATION AA for women, $69.95
SAUCONY GRID STABIL $69.95 for men and women
SAUCONY OMNI TRAIL $74.95: Men's 8.5, 10.5, 11, 11.5, 12
Keep in mind Men/Women's NB 800's XC shoes for racing those trails(used by many top people in Dipsea and at Johnny Lawson Challenge run)
ASICS TRAIL ATTACKS $74.95 for men/women, runs narrow, good grip and great for the trails.
For RACING FLAT and lightweight RACING shoes are the ASICS BANDITO (men) and DSE TRAINERS (M/W). Banditos for most 10k's and 5K's while the DS TRAINER can be used for half marathon on down.
Just in also: by SUGOI the Hydrophonic WATERPROOF very lightweight jacket. Easy to pack along and run with. I keep this with me on the bike because it packs so easily: little bulk. Will work well for runners also because it's light and works!
CHECK out the new apparel by PRANA, UNDER ARMOUR (sweats), PATAGONIA and more. ¶ 5:10 PM
11/11/08. TUESDAY. 6:30am TEMPO. CHINA CAMP
Park by Buck's Landing as usual...two mile warmup, then 4, 6, 8M tempo.
11/11/08. TUESDAY. 9am . RUN & BRUNCH with our 9am group...Meet at CHINA CAMP
ground entrance to the Backranch Meadows by kiosk. Park along road outside entrance. We'll do run for 45 minutes or so; then back to our house ( 10:15am on) for some food , drink, social time..
.(go back same way towards Santa Venetia, right on LA BREA, go two blocks or so and left on GALERITA WAY, #627 on right side ; phone is 472-7917. You'll see my white van in driveway..)
We'll have coffee, OJ, and bagels as base, then the group will bring little brunch specialties as discussed. We'll have some good stories for you. We'll also acknowledge our marathoners!
Give me a RSVP if you are coming, okay, at coachkees@yahoo.com.
Also, can someone call TracyRadcliffe? I have an incorrect email for her and Mollie.
Let's get ED's SATURDAY group over also.
11/13/08. THURSDAY. 7am & 9am. TRACK. ...taper workout for Sunday's 5K
After usual warmup and stridouts:
2 x sets of 600 (200) ...600's at 5K goal pace..
200 (200) ... 200's fast clip.
3 sets of 400 (on 2', 2 1/2' or 3') ..400's at faster than 5K pace
200 (200) ... fast 200's
11/15/08. SATURDAY. No HILL REPEATS today due to the TAMALPA TCRS 5K at Redwood HS....Note, that we will continue to learn some key kettlebell basics that will build leg, particularly hamstring strength, back, hips and shoulders. Learn some of these basics and you'll have a program of practical strength training that will reduce chances for injury and exercises you can use for the rest of your life.
11/16/08. SUNDAY 9am. TAMALPA TCRS 5K at Redwood HS.
Check http://www.tamalparunners.org/ for details on directions...As I mentioned before, this will give our new members and experienced runners a 5K time trial base time on which to base your speedwork.
12/7/08. DR. ELMO plays at RANCHO NICASIO 4-7pm
Kids are welcome too. to make dinner resos: 662-2214; www.RancoNicasio.com for more info. NOTE: I have recently measured and painted every half mile (facing traffic running direction, on both sides of the road) for a 16 miler that is used for long Tempo run at marathon goal pace. I will finish the 10M out/back point which is along the Samuel Taylor bike path soon. This gives you a different course, it's been recently paved so it's smooth, fast and safe; we'll use it in future for half marathon and marathon pace work. ...next focus: SF Half on Superbowl Sunday weekend and Napa Marathon in March.
WHAT'S NEW AT ARCH RIVAL?
Just in: UNDER ARMOUR Cross Trainers for men, women, youth!
ASICS 1130's $59.95 for men and youth...A reasonably priced shoe similar to 2130..
ASICS 2130 $69.95 for men/women; 2130AA's for women
ASICS FOUNDATION AA for women, $69.95
SAUCONY GRID STABIL $69.95 for men and women
SAUCONY OMNI TRAIL $74.95: Men's 8.5, 10.5, 11, 11.5, 12
Keep in mind Men/Women's NB 800's XC shoes for racing those trails(used by many top people in Dipsea and at Johnny Lawson Challenge run)
ASICS TRAIL ATTACKS $74.95 for men/women, runs narrow, good grip and great for the trails.
For RACING FLAT and lightweight RACING shoes are the ASICS BANDITO (men) and DSE TRAINERS (M/W). Banditos for most 10k's and 5K's while the DS TRAINER can be used for half marathon on down.
Just in also: by SUGOI the Hydrophonic WATERPROOF very lightweight jacket. Easy to pack along and run with. I keep this with me on the bike because it packs so easily: little bulk. Will work well for runners also because it's light and works!
CHECK out the new apparel by PRANA, UNDER ARMOUR (sweats), PATAGONIA and more. ¶ 5:10 PM
Sunday, November 02, 2008
Week of 11/3/08. Workouts, Results... Mark 11/16/08 down for your 5K time trial with Tamalpa TCRS event...
CONGRATS to those who ran the ING NYCMarathon on 11/2/08; we're proud of you!
Weather was perfect with cool and clear weather
JOHN LUNDY, 3:02;06
LIZ SHORTINO, 3:14:22
KATHLEEN HELMER, 3:27:57
KATHY BARTON, 3:59:37,
LEO LUNDY, 4:01:51 (John's brother from Ireland)
JANET BODEL and SUNNY BLENDE took part in the very tough 50M MASOCHIST TRAIL RUN in Virginia last weekend. Both did well:
SUNNY BLENDE in 11:39:14 for 2nd i 50-59
JANET BODEL in 11:43:58 for 1st in 60+
This race had a 12-hour cut-off: a testament to its difficulty!
Others ran the US HALF MARATHON in SF the same day,
KEVIN PORTER "& daughter, JESSICA ran together for a 2:08 half
CYNTHIA WATSON, ran a PR with a 1:59! It's been fun for me to see how Cynthia's confidence and running has improved significantly during this year. She's done mileage, track and hill repeats to get there: it paid off.
i know more ran this one; email me okay?
on 11/1 SATURDAY was the JOHNNY LAWSON TAMALPA CHALLENGE 4.35M.
That was one hell of a wet morning (except for the women's race), but runners and volunteers showed up! Check the http://www.tamalparunners.org/ for results (too many to list here)...Of note, was BRIAN PILCHER's in his 50's win overall in the Men's Masters division with BRAD O'BRIEN hitting one of his best races....At this time I don't have the WOMEN'S or OPEN MEN'S
results...
11/4/08. TUESDAY. 6:30am. TEMPO from YMCA.
11/4/08. TUESDAY. 9am. HILL REPEATS. Meet at Church parking lot.
(I'll be going to work right after this session from 11-7; may see you at work ..)
11/6/08. THURSDAY. 7am & 9am TRACK at COM.
After warmup and usual strideouts: Okay, we do 5K predictor workout since the TAMALPA TCRS 5K at Redwood HS is coming up on 11/16 where most all of you can get your 5K time for your speedwork..
3 x 1600 (mile) with EXACTLY one minute rest between each mile (watch your conversation and pay attention to the clock)...Then average the 1600 times, and multiply by 3.125 and you'll be within 15" of 5K pace. Also gives us the longer intervals workout...More importantly you will have a good idea what per mile pace you need to go out for the 5K on 11/16 and/or the Run Wild For a Child 5K on 11/30. (I'll be working on the race day and be looking for you). By the way, the Academy of Sciences is right there and may be a good day to take the family to this new remarkable building and displays! So Alyce, Kelly, Michelle, Pam, Cynthia, let's get those kids to do the 5K and enjoy the Academy...
11/08/08 SATURDAY. 7am HILL REPEATS. McGinnis Park.
Note, folks are meeting at 6:30am to do their warmup run and be ready at the base of the hill by the sewage treatment plant by 7am...We've been mixing up the hill repeat distances AND lately adding kettlebell basic movements in between reps. This is paying off with strength gains and improved race times. So if you have hit a plateau, this workout will help!
11/08/08. SATURDAY. 8am ED's TRACK SESSION at Novato HS...
Same workout as Thursday; a little change from the usual, but productive.
LOOKING AHEAD:
NOV 16th, 9am. at REDWOOD HS our TCRS 5K Run.
(I want to see most of all of you in this one to get in your 5K time so you will have your goal pace for our track work. This goes for novices and experienced runners. And it is close by)
Redwood High School TCRS, November 16, 2008-9:00 AM. 5K Course: Starts and finishes in front of the gymnasium. The route is fast and flat, good news for those who feel like they've already gotten in their "hill quota" for the year.
Directions: Off Highway 101 south, take the Lucky Drive exit in Larkspur/Greenbrae and go west to Doherty Dr. Turn right on Doherty and follow curve around school, turning into front parking lot by the gym.
Heading north on 101, take the Lucky exit, right on Redwood Highway, right on Wornum, right on Tamal Vista, left on Lucky Drive. Follow to Doherty and continue as above. The address is 395 Doherty Dr.
If you're coming from Magnolia Street in Larkspur, turn onto Doherty Dr at the stop light and follow about a half-mile to the school
11/30/08 RUN WILD FOR A CHILD ¶ 8:23 PM
CONGRATS to those who ran the ING NYCMarathon on 11/2/08; we're proud of you!
Weather was perfect with cool and clear weather
JOHN LUNDY, 3:02;06
LIZ SHORTINO, 3:14:22
KATHLEEN HELMER, 3:27:57
KATHY BARTON, 3:59:37,
LEO LUNDY, 4:01:51 (John's brother from Ireland)
JANET BODEL and SUNNY BLENDE took part in the very tough 50M MASOCHIST TRAIL RUN in Virginia last weekend. Both did well:
SUNNY BLENDE in 11:39:14 for 2nd i 50-59
JANET BODEL in 11:43:58 for 1st in 60+
This race had a 12-hour cut-off: a testament to its difficulty!
Others ran the US HALF MARATHON in SF the same day,
KEVIN PORTER "& daughter, JESSICA ran together for a 2:08 half
CYNTHIA WATSON, ran a PR with a 1:59! It's been fun for me to see how Cynthia's confidence and running has improved significantly during this year. She's done mileage, track and hill repeats to get there: it paid off.
i know more ran this one; email me okay?
on 11/1 SATURDAY was the JOHNNY LAWSON TAMALPA CHALLENGE 4.35M.
That was one hell of a wet morning (except for the women's race), but runners and volunteers showed up! Check the http://www.tamalparunners.org/ for results (too many to list here)...Of note, was BRIAN PILCHER's in his 50's win overall in the Men's Masters division with BRAD O'BRIEN hitting one of his best races....At this time I don't have the WOMEN'S or OPEN MEN'S
results...
11/4/08. TUESDAY. 6:30am. TEMPO from YMCA.
11/4/08. TUESDAY. 9am. HILL REPEATS. Meet at Church parking lot.
(I'll be going to work right after this session from 11-7; may see you at work ..)
11/6/08. THURSDAY. 7am & 9am TRACK at COM.
After warmup and usual strideouts: Okay, we do 5K predictor workout since the TAMALPA TCRS 5K at Redwood HS is coming up on 11/16 where most all of you can get your 5K time for your speedwork..
3 x 1600 (mile) with EXACTLY one minute rest between each mile (watch your conversation and pay attention to the clock)...Then average the 1600 times, and multiply by 3.125 and you'll be within 15" of 5K pace. Also gives us the longer intervals workout...More importantly you will have a good idea what per mile pace you need to go out for the 5K on 11/16 and/or the Run Wild For a Child 5K on 11/30. (I'll be working on the race day and be looking for you). By the way, the Academy of Sciences is right there and may be a good day to take the family to this new remarkable building and displays! So Alyce, Kelly, Michelle, Pam, Cynthia, let's get those kids to do the 5K and enjoy the Academy...
11/08/08 SATURDAY. 7am HILL REPEATS. McGinnis Park.
Note, folks are meeting at 6:30am to do their warmup run and be ready at the base of the hill by the sewage treatment plant by 7am...We've been mixing up the hill repeat distances AND lately adding kettlebell basic movements in between reps. This is paying off with strength gains and improved race times. So if you have hit a plateau, this workout will help!
11/08/08. SATURDAY. 8am ED's TRACK SESSION at Novato HS...
Same workout as Thursday; a little change from the usual, but productive.
LOOKING AHEAD:
NOV 16th, 9am. at REDWOOD HS our TCRS 5K Run.
(I want to see most of all of you in this one to get in your 5K time so you will have your goal pace for our track work. This goes for novices and experienced runners. And it is close by)
Redwood High School TCRS, November 16, 2008-9:00 AM. 5K Course: Starts and finishes in front of the gymnasium. The route is fast and flat, good news for those who feel like they've already gotten in their "hill quota" for the year.
Directions: Off Highway 101 south, take the Lucky Drive exit in Larkspur/Greenbrae and go west to Doherty Dr. Turn right on Doherty and follow curve around school, turning into front parking lot by the gym.
Heading north on 101, take the Lucky exit, right on Redwood Highway, right on Wornum, right on Tamal Vista, left on Lucky Drive. Follow to Doherty and continue as above. The address is 395 Doherty Dr.
If you're coming from Magnolia Street in Larkspur, turn onto Doherty Dr at the stop light and follow about a half-mile to the school
11/30/08 RUN WILD FOR A CHILD ¶ 8:23 PM
