Kees Fitness
Sunday, December 28, 2008
Week of 12/29/08. Workouts for this week and more... Happy New Year...last minute info on 1-1-09 Dipsea run: we have room in vehicles for return trip; meet at Old Mill Park and we'll finalize it.
NOTE: Change for Saturday 7:30 am HILL REPEATS location! A good site.
> LOST JACKET and KEYS: Sally Rubens has not found her Marmot jacket with car keys in it after our DIPSEA run on New Year's day. So if any of our group picked it up by mistake (there were many shoes and articles of clothing at our gathering!) call her at 472-2920 or email: sally@arassociates.net. Thank you, nothing more frustrating!
Kathleen Helmer also has someone's blue Performance jacket with gloves in it. Call her at 730-2276 if you are missing these items.
By the way, the weather was beautiful and sunny once you got past Pantoll ridge area with shorts weather at the beach!
> Tentative RRGRADE run on Tues 1/13/09: gives 1/6 time for base hill training. In general, since a number of you dislike Tempo on MV bike path we will do HR, followed by uphill tempo to Tenn Vly parking lot, i.e. a mixture of HR and Tempo. We'll tack on tempo 1200's, mile or 1.5M at track; also some 4-6Miles on track tempo on a Sunday here and there.
12/30/08. TUESDAY. 6am & 6:30am. TEMPO run from YMCA various distances.
meet on road by YMCA entrance.
12/30/08. TUESDAY. 9am. HILL REPEATS. Meet at Church parking lot, Tenn Valley, across from Fruit Stand truck.
I'll be deciding if we do any tempo runs depending on tidal conditions on bike path...I'll be emphasizing more hill repeats for now with some tempo added in.
1/1/09. THURSDAY. no track session. We will have DIPSEA course run, meeting at 11:30am at Old Mill Park (half mile west of Mill Valley downtown on Throckmorton). Then after the run, ERIC and MICHELLE WILCOX have graciously offered to host her well known taco soup at their place in Stinson Beach ( 1 Rafael Patio, which is on the road to Seadrift, called Caya Del Aroyo; their's is the first house on left)
We are trying to get a head count for her by 12/30th so RSVP: you can text or VM her cell number: 415/517-2908. The Wilcox's will provide the main dish soup; we can bring refreshments, tortilla chips, dessert, and any favorite finger food.
TRANSPORTATION: I will be driving my van over (holds about 6 or more); Sandy will also be driving over to help give rides back. I'm already driving back some of our staff from Arch Rival but have room; Sandy is driving also. There are extra vehicles for taking people back and Mike Soltez has offered his also: we shold be fine. Otherwise, arrange for return rides ( or do Double Dipsea).
I plan to hike with some folks andwalk towards you in the reverse direction on the Dipsea to see how the hip is doing. I'll have van in Stinson Beach parking lot so you can get your stuff; then we'll go over to Michelle's house. Should be a good way to start the New Year: a good workout and social gathering!
1/3/09. SATURDAY. 7:30am HILL REPEATS at base of hill at Thorndale Drive where you will see "VILLA MARIN" sign located at the backside (West side) of Northgate Shopping Center site. I had to find a site where our chatter doesn't disturb residents and not be far from the freeway; let's see how this solid hill works ((i've used it to throw in hill repeats years ago , during my 10 milers). I will wheel off Sprint, Short, Medium and Long repeat distances: this hill is perfect for it.
Our original site has a large tank construction project going on until March and is closed by gate.
1/3/09. SATURDAY. 8am ED's TRACK WORKOUT at Novato HS.
After the usual warmup...working a combination of workouts for Kaiser Half marathon (2-1-09) and Tamalpa Couples Relay (2-8-09)...
4 x 600 (200) ..the 600's at just under 5K pace
1 x 1000 (200)...at 5K GP
2 x 200 (200)
2 x 150 (50)
4 x 100 (100)
RESULTS:
XMAS RELAYS:
The MASTERS WOMEN's team placed 2nd and won $125 -and beat Impala!: 2:06:37
Mcihelle McLaughlin
Julie Ziegler Nacco,
Michelle Wilcox,
Jocelyn Weingart
5th TAMALPA RUNNERS 'B' Team 2:22:01 Way to go - and participate!
Jamie Berns
Sunny Blende,
Adele Ho
Cynthia Watson
more to come.. ¶ 10:53 PM
NOTE: Change for Saturday 7:30 am HILL REPEATS location! A good site.
> LOST JACKET and KEYS: Sally Rubens has not found her Marmot jacket with car keys in it after our DIPSEA run on New Year's day. So if any of our group picked it up by mistake (there were many shoes and articles of clothing at our gathering!) call her at 472-2920 or email: sally@arassociates.net. Thank you, nothing more frustrating!
Kathleen Helmer also has someone's blue Performance jacket with gloves in it. Call her at 730-2276 if you are missing these items.
By the way, the weather was beautiful and sunny once you got past Pantoll ridge area with shorts weather at the beach!
> Tentative RRGRADE run on Tues 1/13/09: gives 1/6 time for base hill training. In general, since a number of you dislike Tempo on MV bike path we will do HR, followed by uphill tempo to Tenn Vly parking lot, i.e. a mixture of HR and Tempo. We'll tack on tempo 1200's, mile or 1.5M at track; also some 4-6Miles on track tempo on a Sunday here and there.
12/30/08. TUESDAY. 6am & 6:30am. TEMPO run from YMCA various distances.
meet on road by YMCA entrance.
12/30/08. TUESDAY. 9am. HILL REPEATS. Meet at Church parking lot, Tenn Valley, across from Fruit Stand truck.
I'll be deciding if we do any tempo runs depending on tidal conditions on bike path...I'll be emphasizing more hill repeats for now with some tempo added in.
1/1/09. THURSDAY. no track session. We will have DIPSEA course run, meeting at 11:30am at Old Mill Park (half mile west of Mill Valley downtown on Throckmorton). Then after the run, ERIC and MICHELLE WILCOX have graciously offered to host her well known taco soup at their place in Stinson Beach ( 1 Rafael Patio, which is on the road to Seadrift, called Caya Del Aroyo; their's is the first house on left)
We are trying to get a head count for her by 12/30th so RSVP: you can text or VM her cell number: 415/517-2908. The Wilcox's will provide the main dish soup; we can bring refreshments, tortilla chips, dessert, and any favorite finger food.
TRANSPORTATION: I will be driving my van over (holds about 6 or more); Sandy will also be driving over to help give rides back. I'm already driving back some of our staff from Arch Rival but have room; Sandy is driving also. There are extra vehicles for taking people back and Mike Soltez has offered his also: we shold be fine. Otherwise, arrange for return rides ( or do Double Dipsea).
I plan to hike with some folks andwalk towards you in the reverse direction on the Dipsea to see how the hip is doing. I'll have van in Stinson Beach parking lot so you can get your stuff; then we'll go over to Michelle's house. Should be a good way to start the New Year: a good workout and social gathering!
1/3/09. SATURDAY. 7:30am HILL REPEATS at base of hill at Thorndale Drive where you will see "VILLA MARIN" sign located at the backside (West side) of Northgate Shopping Center site. I had to find a site where our chatter doesn't disturb residents and not be far from the freeway; let's see how this solid hill works ((i've used it to throw in hill repeats years ago , during my 10 milers). I will wheel off Sprint, Short, Medium and Long repeat distances: this hill is perfect for it.
Our original site has a large tank construction project going on until March and is closed by gate.
1/3/09. SATURDAY. 8am ED's TRACK WORKOUT at Novato HS.
After the usual warmup...working a combination of workouts for Kaiser Half marathon (2-1-09) and Tamalpa Couples Relay (2-8-09)...
4 x 600 (200) ..the 600's at just under 5K pace
1 x 1000 (200)...at 5K GP
2 x 200 (200)
2 x 150 (50)
4 x 100 (100)
RESULTS:
XMAS RELAYS:
The MASTERS WOMEN's team placed 2nd and won $125 -and beat Impala!: 2:06:37
Mcihelle McLaughlin
Julie Ziegler Nacco,
Michelle Wilcox,
Jocelyn Weingart
5th TAMALPA RUNNERS 'B' Team 2:22:01 Way to go - and participate!
Jamie Berns
Sunny Blende,
Adele Ho
Cynthia Watson
more to come.. ¶ 10:53 PM
Sunday, December 21, 2008
Week of 12/22/08: Workouts, results...Check on the WEEKEND workouts: new updates. If short on time for long runs or a bit tired, come to my Sat am hill repeats + KB workout and learn new exercises to help improve your trail and road running. Those getting ready for Cool and our group doing Haleakala: only about 10 weekends left to go!
> LANCE ARMSTRONG works out with kettlebells...
12/23/08. TUESDAY. 6am & 9am TEMPO 6-10miles from CHINA CAMP, more specifically just past Buck's Landing on the flat; there's pull-off area.
6am workout plan with Brad and Jason: 2 warmup; 3 x 2M Tempo (1/2M recovery); 1 x 1M Tempo (if want the 12M course); 1 or 1.5M cool down.
12/23/08. TUESDAY. 9am group HILL REPEATS meet at Church parking lot, Tenn. Valley.
(we will do Marincello area another time with drier weather)...After the workout I'm having my Dad meet Dr. Elmo at Dipsea Cafe (he's giving him a "reindeer" he made out of wood); so any of you who can make it for coffee and snack-please join us.
12/25/08. THURSDAY. It's CHRISTMAS day, a merry one to you and your families! And no track today!
12/27/08. SATURDAY. 7:30 am. HILL REPEATS but at NEW LOCATION (only thru March apparently) because the hill has a gate across it because they are building huge water tanks for recycled water. So we need to move! So go left at entrance to McGinnis Park, then 1/4 mile later take first road/driveway to right, park and you're at base of hill (n. side of soccer field). I'm re-designing the workout, but count on Kettlebell workout and exercises to be added into the mix. This combination will build muscle endurance in the legs.
3 X Long hill
(1 x 12 Box Jumps)
3 X half hill
(1 X 12 Burpees)
3 X Sprint Hill
1 X 12 Squat Push Press)
3 X Half Hill
(1 X 15 KB Swings)
3 X Long Hill
(Mtn Climbers 1 X 12)
12/27/08. SATURDAY. 7am long run. with Kevin and group in KEES' BEAR VALLEY LOOP 30K. . they will do Kees' 30K (18.6M) course-a loop course with spectacular scenery. They (so far: Kevin, Gayle S, Linda L, Dave C) are starting early because they need to get back to family and Kevin to working a show...It will be cold, so bring gloves, headband, tights; but nice cold and clear out there. Used to be my favorite winter workout course.
12/27/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
Recovery-from-Xmas-Holiday workout.
After usual warmuup:
2 x 300 (100)
2 sets of : 400 (on 2', 2 1/2' 3')
200 (200)
2 sets of: 600 (200)
200 (200)
1 x 1000
12/28/08. SUNDAY. 6:20am for LONG RUN with Jason & company for 16-18m TRAIL RUN + track. A faster group..
Meet at Redwood HS ( Ross Common and more); then 4 x 1M on track for those up to it.
Sunday I will try to get a morning run where I can pick up some of you on a point to point run. ¶ 10:50 PM
> LANCE ARMSTRONG works out with kettlebells...
12/23/08. TUESDAY. 6am & 9am TEMPO 6-10miles from CHINA CAMP, more specifically just past Buck's Landing on the flat; there's pull-off area.
6am workout plan with Brad and Jason: 2 warmup; 3 x 2M Tempo (1/2M recovery); 1 x 1M Tempo (if want the 12M course); 1 or 1.5M cool down.
12/23/08. TUESDAY. 9am group HILL REPEATS meet at Church parking lot, Tenn. Valley.
(we will do Marincello area another time with drier weather)...After the workout I'm having my Dad meet Dr. Elmo at Dipsea Cafe (he's giving him a "reindeer" he made out of wood); so any of you who can make it for coffee and snack-please join us.
12/25/08. THURSDAY. It's CHRISTMAS day, a merry one to you and your families! And no track today!
12/27/08. SATURDAY. 7:30 am. HILL REPEATS but at NEW LOCATION (only thru March apparently) because the hill has a gate across it because they are building huge water tanks for recycled water. So we need to move! So go left at entrance to McGinnis Park, then 1/4 mile later take first road/driveway to right, park and you're at base of hill (n. side of soccer field). I'm re-designing the workout, but count on Kettlebell workout and exercises to be added into the mix. This combination will build muscle endurance in the legs.
3 X Long hill
(1 x 12 Box Jumps)
3 X half hill
(1 X 12 Burpees)
3 X Sprint Hill
1 X 12 Squat Push Press)
3 X Half Hill
(1 X 15 KB Swings)
3 X Long Hill
(Mtn Climbers 1 X 12)
12/27/08. SATURDAY. 7am long run. with Kevin and group in KEES' BEAR VALLEY LOOP 30K. . they will do Kees' 30K (18.6M) course-a loop course with spectacular scenery. They (so far: Kevin, Gayle S, Linda L, Dave C) are starting early because they need to get back to family and Kevin to working a show...It will be cold, so bring gloves, headband, tights; but nice cold and clear out there. Used to be my favorite winter workout course.
12/27/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
Recovery-from-Xmas-Holiday workout.
After usual warmuup:
2 x 300 (100)
2 sets of : 400 (on 2', 2 1/2' 3')
200 (200)
2 sets of: 600 (200)
200 (200)
1 x 1000
12/28/08. SUNDAY. 6:20am for LONG RUN with Jason & company for 16-18m TRAIL RUN + track. A faster group..
Meet at Redwood HS ( Ross Common and more); then 4 x 1M on track for those up to it.
Sunday I will try to get a morning run where I can pick up some of you on a point to point run. ¶ 10:50 PM
Sunday, December 14, 2008
Week of 12/15/08..Workouts, busy week ahead; you all hang in there, don't miss the workouts and easy on the goodies (or else you'll feel "poorly" during those intervals and tempos)! Check in on the blog up to last minute during the week or day before a workout in case there are last minute changes...Results below..
Start the NEW YEAR off right: We're also looking at running DIPSEA course on NEW YEAR'S DAY at about 11:30am to start the year off with some mileage in your training diary. So I'm looking to have some from the 9am group run it along with some of our younger runners. We'll have some hike/runners showing the way also...I will drive to the end and hike the Dipsea in reverse and see how the hip fares as i hike with Eric Wilcox.
(there's also a NY run from DEER PARK VILLA for those who have less time)....
> Want to see some incredible flexibility? Kevin P. (not I) found this on YouTube:"Very Sexy Athletic Girl Lunega from the musical Africa Africa"..I can see we've been slacking on our stretching sessions by comparison!
RESULTS:
Last weekend we had some of Tamalpa Master runners compete in the NATIONAL XC CLUB CHAMPIONSHIPS in Spokane, Washington. Here is what KAREN STEELE submitted to the IJ...She, MIMI WILLARD, CHRISTINA LACHMAN and the other women won a Silver Medal. BRIAN PILCHER and the other men from the team who competed in Ohio last year also competed in some tough conditions and took the Bronze medal.
"Tamalpa Senior Women’s team win’s silver medal; Senior Men’s team takes the bronze at USATF National Club Cross Country Championships
The Senior Women and Men’s team of the Tamalpa Running Club based in Marin County, both garnered team medals at the US Track and Field National Club Cross Country Championships held in Spokane, Washington, on Saturday.
Saturday’s races were held under windy and blustery conditions, with 6-inches or more of snow on an open field and temperatures hovering in the high 20s with the wind chill making it feel at least 10 degrees colder. The Tamalpa Senior Women’s team was led by Karen Steele who completed the 6K course in 26:43; Christina Lachman (28:03) and Mimi Willard (28:13) brought home the times needed to earn a silver medal. Tamalpa also fielded a second women’s team comprised of Mary Wells, Tricia Wallace, and Adele Ho who placed fourth, just out of medal contention.
The Senior Men’s team captured the bronze medal as team captain Brian Pilcher completed the 10K course in 37:47, followed by Tom O’Reilly (38:54), Mark Richtman (40:03), Roy Kissin (40:14), Brian Purcell (40:46), Jim Howard (42:11), and Tim O’Rourke."
> XMAS RELAYS: Our 9am group of 50+ women won their division at CHRISTMAS RELAYS last weekend! The team: JEANNIE SAWAYA, GAYLE SHIMOKAJI, ANN CHARLTON, JANET KJELMYR won their division in 2:17:30 and averaged 7:42/mile. The Masters Women took 3rd in their division in 2:06:37/ 7:06 pace: JOCELYN WEINGART, MICHELLE WILCOX, JULIE NACCO, MICHELLE McLAUHLIN. Just so you iknow ladies, those Relays count as your 5K for the month...
WORKOUTS this week:
12/16/08. TUESDAY. 6am & 6:30am TEMPO at YMCA.
Hotshots at 6am; 6:30am the rest of us for 6M/8M/10M.
12/16/08. TUESDAY 9am TEMPO/HILL REPEATS. meet at Church parking lot, Tenn Valley.
Again, depending on the tide level, we'll see what shape the bike path is in or do some hill repeats and tempo combined.
12/18/08. THURSDAY 7am & 9am. TRACK at COM.
4 x 200 (200) just good strideouts
2 x 400 (on 2', 2 1/2',3')
3 x 1200 (400)...run 1200's at/or faster than 5K GP
12/20/08. SATURDAY 7:30am start for HILL REPEATS at McGinnis Park. (good weather predicted). I decided to switch to 7:30am so we have some daylight for the warmup.
People warm up at 7am, usually around the holding ponds, then meet at the base of the hill by sewage treatment plant on backside of McGinnis Park. Be ready for a solid session of hill repeats interspersed with key lifts. Purpose: leg muscle endurance for those hilly races; keep heart rate elevated by using arms and legs which raises the HR same as sprints but with less chance of pulling a muscle. This is background for Dipsea training; we will ramp up the program in January.
3 x Med H
(1 x 15-20 KB Swings)
4 x Short H
(1 x 15 Front Squat Thrust/Presses)
4 x Sprint H
(1 x 12 Box Jumps)
3 X Long H
(1 x 5 R/L KB Snatch Squats)
12/20/08.SATURDAY 8am. ED'S TRACK SESSION at Novato HS track.
After the usual warmup do:
3 x 600 (200)
3 x 400 (200)
4 x 150 (50) work on the turnover
1 x 1200 (400) run at hard 5K pace
12/20/08. SATURDAY. 6:30am JASON'S HILL WORKOUT
WHAT's AVAILABLE AT ARCH RIVAL : Christmas ideas, all kinds of apparel and a list of Stocking Stuffer ideas: (come by and see me for a few minutes in any case)
SALE SHOES:
$69.95 ASICS 2130 for M/W lightweight trainer-rarely found on sale
$69.95 ASICS FOUNDATION - for M/S support shoe
$69.95 ASICS CUMULUS more cushioned version of 2130
$69.95 SAUCONY STABIL's - solid support
$160.00 MBT's - the "un-shoe" with rocker-bottom: re-alignment, less back and foot pain.
>for running/biking in RAIN: the SUGOI "Hydrolyte" very lightweight (like a shirt) jacket for the rain ($100) unique waterproof and breathable material.
> introduce people with a gift of next-to-skin MERINO WOOL Apparel: warm, comfy, works when wet and no itch, no stink. I wear Merino wool daily and for cycling to work. We carry ICE BREAKER & SMARTWOOL lines.
$120: PATAGONIA SWEATER JACKET-a favorite by all our staff
$67 Ventura Vests
...more to come : stocking stuffer ideas ¶ 9:38 PM
Start the NEW YEAR off right: We're also looking at running DIPSEA course on NEW YEAR'S DAY at about 11:30am to start the year off with some mileage in your training diary. So I'm looking to have some from the 9am group run it along with some of our younger runners. We'll have some hike/runners showing the way also...I will drive to the end and hike the Dipsea in reverse and see how the hip fares as i hike with Eric Wilcox.
(there's also a NY run from DEER PARK VILLA for those who have less time)....
> Want to see some incredible flexibility? Kevin P. (not I) found this on YouTube:"Very Sexy Athletic Girl Lunega from the musical Africa Africa"..I can see we've been slacking on our stretching sessions by comparison!
RESULTS:
Last weekend we had some of Tamalpa Master runners compete in the NATIONAL XC CLUB CHAMPIONSHIPS in Spokane, Washington. Here is what KAREN STEELE submitted to the IJ...She, MIMI WILLARD, CHRISTINA LACHMAN and the other women won a Silver Medal. BRIAN PILCHER and the other men from the team who competed in Ohio last year also competed in some tough conditions and took the Bronze medal.
"Tamalpa Senior Women’s team win’s silver medal; Senior Men’s team takes the bronze at USATF National Club Cross Country Championships
The Senior Women and Men’s team of the Tamalpa Running Club based in Marin County, both garnered team medals at the US Track and Field National Club Cross Country Championships held in Spokane, Washington, on Saturday.
Saturday’s races were held under windy and blustery conditions, with 6-inches or more of snow on an open field and temperatures hovering in the high 20s with the wind chill making it feel at least 10 degrees colder. The Tamalpa Senior Women’s team was led by Karen Steele who completed the 6K course in 26:43; Christina Lachman (28:03) and Mimi Willard (28:13) brought home the times needed to earn a silver medal. Tamalpa also fielded a second women’s team comprised of Mary Wells, Tricia Wallace, and Adele Ho who placed fourth, just out of medal contention.
The Senior Men’s team captured the bronze medal as team captain Brian Pilcher completed the 10K course in 37:47, followed by Tom O’Reilly (38:54), Mark Richtman (40:03), Roy Kissin (40:14), Brian Purcell (40:46), Jim Howard (42:11), and Tim O’Rourke."
> XMAS RELAYS: Our 9am group of 50+ women won their division at CHRISTMAS RELAYS last weekend! The team: JEANNIE SAWAYA, GAYLE SHIMOKAJI, ANN CHARLTON, JANET KJELMYR won their division in 2:17:30 and averaged 7:42/mile. The Masters Women took 3rd in their division in 2:06:37/ 7:06 pace: JOCELYN WEINGART, MICHELLE WILCOX, JULIE NACCO, MICHELLE McLAUHLIN. Just so you iknow ladies, those Relays count as your 5K for the month...
WORKOUTS this week:
12/16/08. TUESDAY. 6am & 6:30am TEMPO at YMCA.
Hotshots at 6am; 6:30am the rest of us for 6M/8M/10M.
12/16/08. TUESDAY 9am TEMPO/HILL REPEATS. meet at Church parking lot, Tenn Valley.
Again, depending on the tide level, we'll see what shape the bike path is in or do some hill repeats and tempo combined.
12/18/08. THURSDAY 7am & 9am. TRACK at COM.
4 x 200 (200) just good strideouts
2 x 400 (on 2', 2 1/2',3')
3 x 1200 (400)...run 1200's at/or faster than 5K GP
12/20/08. SATURDAY 7:30am start for HILL REPEATS at McGinnis Park. (good weather predicted). I decided to switch to 7:30am so we have some daylight for the warmup.
People warm up at 7am, usually around the holding ponds, then meet at the base of the hill by sewage treatment plant on backside of McGinnis Park. Be ready for a solid session of hill repeats interspersed with key lifts. Purpose: leg muscle endurance for those hilly races; keep heart rate elevated by using arms and legs which raises the HR same as sprints but with less chance of pulling a muscle. This is background for Dipsea training; we will ramp up the program in January.
3 x Med H
(1 x 15-20 KB Swings)
4 x Short H
(1 x 15 Front Squat Thrust/Presses)
4 x Sprint H
(1 x 12 Box Jumps)
3 X Long H
(1 x 5 R/L KB Snatch Squats)
12/20/08.SATURDAY 8am. ED'S TRACK SESSION at Novato HS track.
After the usual warmup do:
3 x 600 (200)
3 x 400 (200)
4 x 150 (50) work on the turnover
1 x 1200 (400) run at hard 5K pace
12/20/08. SATURDAY. 6:30am JASON'S HILL WORKOUT
WHAT's AVAILABLE AT ARCH RIVAL : Christmas ideas, all kinds of apparel and a list of Stocking Stuffer ideas: (come by and see me for a few minutes in any case)
SALE SHOES:
$69.95 ASICS 2130 for M/W lightweight trainer-rarely found on sale
$69.95 ASICS FOUNDATION - for M/S support shoe
$69.95 ASICS CUMULUS more cushioned version of 2130
$69.95 SAUCONY STABIL's - solid support
$160.00 MBT's - the "un-shoe" with rocker-bottom: re-alignment, less back and foot pain.
>for running/biking in RAIN: the SUGOI "Hydrolyte" very lightweight (like a shirt) jacket for the rain ($100) unique waterproof and breathable material.
> introduce people with a gift of next-to-skin MERINO WOOL Apparel: warm, comfy, works when wet and no itch, no stink. I wear Merino wool daily and for cycling to work. We carry ICE BREAKER & SMARTWOOL lines.
$120: PATAGONIA SWEATER JACKET-a favorite by all our staff
$67 Ventura Vests
...more to come : stocking stuffer ideas ¶ 9:38 PM
Monday, December 08, 2008
Week of 12/8/08. Workouts, results, note specials at ARCH RIVALS, get signed up for XMAS RELAYS on 12/14/08; don't forget TAMALPA XMAS PARTY on 12/13/08 at MV Outdoor Artclub the night before the race. ... NOTE that SAT HILL REPEATS ARE CANCELLED due to everyone out for XMAS RELAYS and likely rain....
> Special thanks to DR.ELMO and his Reindeer Band for their soldout show at Rancho Nicassio last Sunday. He entertained us all, adults and kids alike, with bluegrass and his unique Christmas songs - highlighted by the favorite: "Grandma Got Run Over By a Reindeer" A wonderful gathering with our running friends and a kick for the youngsters too.
The owners of Rancho Nicassio want him back next year - the tradition will continue!
> RESULTS: It was a cold day for the CIM last Sunday; I received an email from CAROLYN HUTCHINS, our multi-time Ironman finisher and Half Ironman Age group champ; she was locked up from the cold by 5M or so and had to gut it out, still qualify for Boston with a 3:49( 1:46 at half).
I will look up some of the others who ran it (please email me your results I forget all who ran)
257th, STEIN ASRUD, 2:59:48/1:29:14 managed to just go under 3 hours with his effort.
JERI HOWLAND, was 5th in 50+ with a 3:39:23/1:45:32; I think Carolyn and Jeri are both more used to the Hawaii warmer conditions than the cold at CIM..
12/9/08. TUESDAY 6am & 6;30am. TEMPO at China Camp, more specifically by BUCK'S LANDING for 6,8 and 10M runs. Brad and Jason will start the "early riser" group at 6am....I want to see more of you out for the 6:30am session: tempo is key for your racing fitness.
Besides you you will get to hear some jokes for the week.
12/9/08. TUESDAY. 9am. HILL REPEATS. Tenn Valley parking lot-where you park to go hiking. Warmup with run 1M out towards the beach/back..Then we'll do some wonderful repeats on Marincello hill.
12/11/08. THURSDAY. 7am & 9am. TRACK at COM.
2 sets of: 1000 (200)
600 (200)
400 (on 2', 2 1/2', 3')
12/13/08. SATURDAY. 7:30am. Actually CANCELLED for this Saturday due to XMAS RELAYS and rain... (NOTE new start time otherwise so that there is more warmup time with daylight). HILL REPEATS + CrossFit. At McGinnis Park. Yes, that's right I mix in the hill repeats with key exercises and lifts using kettlebells, abwheels and jump box. There are about 20 lifts you will want to learn for improving your running, triathlons, and cycling - and lifelong weight training. Usually the folks warmup with a solid run around the levee ponds, then meet me at the base of the hill behind the sewage plant. Be ready at 7:30am.
3 x Med Hill
(1 x 15 KB Swings)
4 X Short Hill
(1 x 12 Front Squat & Thrust Presses)
4 x Sprint Hill
(1 x 12 Box Jumps)
3 x Long Hill
( finish w/ one-arm KB Snatch Squats for flexibility in low back, hips and hams.)
12/13/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
After usual warmup and strideouts:
1000 (200)
600 (200)
2 x 300 (100)
8 x 200 (200)....not too fast: just a bit faster than the 400 pace -about mile pace.
12/13/08. SATURDAY NIGHT. TAMALPA XMAS PARTY!
12/14/08. SUNDAY. 9am . XMAS RELAYS....there's still time to get on a team, but don't delay!
What's new at ARCH RIVAL?: Please come by and visit too. I'm there Wed-Sunday!
> UNDER ARMOUR XT shoes for M/W/Youth for the gym ...$79.95
> $100 Hahn's Peak SMART WOOL heavier sweater with 1/2 zip neck (not for training, but to keep warm)
> $120 HYDROLYTE lightweight, full zip, WATERPROOF shirt/jacket you can pack along easily...a favorite for the runners and bikers.
> $20/$30 LIFE IS GOOD tops and bottoms, also PJ's.
> $70 UNDER ARMOUR full zip "Cold Gear" top
> $45 SIERRA DESIGN fullzip light fleece
> $75 LS SMARTWOOL 1/2 zip BK/Grn/Red
> $65 LS SMARTWOOL, no zip.
> $120 PATAGONIA full zip jacket/sweater...most loved by the staff!
GIFT IDEAS:
> $20 SOCCER BALLS
> $10 TRAINING LOG
> $17 HAND HELD WATER BOTTLE
> $27 RUNNING GLOVES...very popular for am/evening runs
> $50 HR MONITOR by Timex
> $20/$30 PEDOMETER
> $42-$89 TIMEX CHRONOMIX IRONMAN WATCHES
> $30 The STICK for giving yourself a deep massage
> $10 each for those much-in-demand BALEGA SOCKS.
SALE SHOES:
$69 GRID STABIL by Saucony for M/W (formerly $89)
$69 2130's by ASICS ($95)
$69 Cumulus byASICS ($95)
$160 a range of the rocker-bottom shoes: MBT's ($270)
...more to come about ARCH RIVAL gift ideas, shoe sales, and training apparel....I have to get the Xmas lights up... ¶ 5:05 PM
> Special thanks to DR.ELMO and his Reindeer Band for their soldout show at Rancho Nicassio last Sunday. He entertained us all, adults and kids alike, with bluegrass and his unique Christmas songs - highlighted by the favorite: "Grandma Got Run Over By a Reindeer" A wonderful gathering with our running friends and a kick for the youngsters too.
The owners of Rancho Nicassio want him back next year - the tradition will continue!
> RESULTS: It was a cold day for the CIM last Sunday; I received an email from CAROLYN HUTCHINS, our multi-time Ironman finisher and Half Ironman Age group champ; she was locked up from the cold by 5M or so and had to gut it out, still qualify for Boston with a 3:49( 1:46 at half).
I will look up some of the others who ran it (please email me your results I forget all who ran)
257th, STEIN ASRUD, 2:59:48/1:29:14 managed to just go under 3 hours with his effort.
JERI HOWLAND, was 5th in 50+ with a 3:39:23/1:45:32; I think Carolyn and Jeri are both more used to the Hawaii warmer conditions than the cold at CIM..
12/9/08. TUESDAY 6am & 6;30am. TEMPO at China Camp, more specifically by BUCK'S LANDING for 6,8 and 10M runs. Brad and Jason will start the "early riser" group at 6am....I want to see more of you out for the 6:30am session: tempo is key for your racing fitness.
Besides you you will get to hear some jokes for the week.
12/9/08. TUESDAY. 9am. HILL REPEATS. Tenn Valley parking lot-where you park to go hiking. Warmup with run 1M out towards the beach/back..Then we'll do some wonderful repeats on Marincello hill.
12/11/08. THURSDAY. 7am & 9am. TRACK at COM.
2 sets of: 1000 (200)
600 (200)
400 (on 2', 2 1/2', 3')
12/13/08. SATURDAY. 7:30am. Actually CANCELLED for this Saturday due to XMAS RELAYS and rain... (NOTE new start time otherwise so that there is more warmup time with daylight). HILL REPEATS + CrossFit. At McGinnis Park. Yes, that's right I mix in the hill repeats with key exercises and lifts using kettlebells, abwheels and jump box. There are about 20 lifts you will want to learn for improving your running, triathlons, and cycling - and lifelong weight training. Usually the folks warmup with a solid run around the levee ponds, then meet me at the base of the hill behind the sewage plant. Be ready at 7:30am.
3 x Med Hill
(1 x 15 KB Swings)
4 X Short Hill
(1 x 12 Front Squat & Thrust Presses)
4 x Sprint Hill
(1 x 12 Box Jumps)
3 x Long Hill
( finish w/ one-arm KB Snatch Squats for flexibility in low back, hips and hams.)
12/13/08. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
After usual warmup and strideouts:
1000 (200)
600 (200)
2 x 300 (100)
8 x 200 (200)....not too fast: just a bit faster than the 400 pace -about mile pace.
12/13/08. SATURDAY NIGHT. TAMALPA XMAS PARTY!
12/14/08. SUNDAY. 9am . XMAS RELAYS....there's still time to get on a team, but don't delay!
What's new at ARCH RIVAL?: Please come by and visit too. I'm there Wed-Sunday!
> UNDER ARMOUR XT shoes for M/W/Youth for the gym ...$79.95
> $100 Hahn's Peak SMART WOOL heavier sweater with 1/2 zip neck (not for training, but to keep warm)
> $120 HYDROLYTE lightweight, full zip, WATERPROOF shirt/jacket you can pack along easily...a favorite for the runners and bikers.
> $20/$30 LIFE IS GOOD tops and bottoms, also PJ's.
> $70 UNDER ARMOUR full zip "Cold Gear" top
> $45 SIERRA DESIGN fullzip light fleece
> $75 LS SMARTWOOL 1/2 zip BK/Grn/Red
> $65 LS SMARTWOOL, no zip.
> $120 PATAGONIA full zip jacket/sweater...most loved by the staff!
GIFT IDEAS:
> $20 SOCCER BALLS
> $10 TRAINING LOG
> $17 HAND HELD WATER BOTTLE
> $27 RUNNING GLOVES...very popular for am/evening runs
> $50 HR MONITOR by Timex
> $20/$30 PEDOMETER
> $42-$89 TIMEX CHRONOMIX IRONMAN WATCHES
> $30 The STICK for giving yourself a deep massage
> $10 each for those much-in-demand BALEGA SOCKS.
SALE SHOES:
$69 GRID STABIL by Saucony for M/W (formerly $89)
$69 2130's by ASICS ($95)
$69 Cumulus byASICS ($95)
$160 a range of the rocker-bottom shoes: MBT's ($270)
...more to come about ARCH RIVAL gift ideas, shoe sales, and training apparel....I have to get the Xmas lights up... ¶ 5:05 PM
