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
