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
