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
