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
