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
