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
