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
