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
