Week of 2/25/08. Workouts-we're back on track now that Ski Week is over. Update on Los Ranchitos /Lincoln Ave Bike Path project: to start in summer-very interesting. Napa Marathon this weekend. Possible change for 9am, Tuesday Hill Repeat group...
2/26/08. TUESDAY. TEMPO. 6:30am at YMCA .
2/26/08. TUESDAY. 9am. HILL REPEATS. Tenn Valley.
meet at Church parking lot..Reps on the short ones , then repeats in the cemetery.
2/26/08. TUESDAY. 9am. HILL REPEATS. Ross Common Group. (details to come).
Kevin needs a recovery day, so he will be the "go to" guy for the hill intervals and flat tempos.
Warmup to Phoenix lake parking lot:
Dam road: 6 X 30" (B/B);
Shaver Grade: 1 X 1:30( jog back to where you meet Kevin; he will jogging slowly up Shaver towards you) ; Upon reaching him, turn around and do 2' uphill (jog back to Kevin); then 2:30...
Then meet up at 5 corners: run 2:30 out onto flat Pipeline trail at Tempo pace; and 2:30 back to 5 corners.
Easy jog back down Shaver to base of Fish Gulch:
do 4 X 15" fast up the steep hill (B/B) ; recovery run back to Phoenix parking lot;
Pickup to Phoenix road entrance, then recovery run back to Ross Common.
NOTE: Since no one showed up for the workout, we'll hold off conducting it again until I receive feedback that at least 3 folks will want to join Kevin for the workouts.
2/28/08. THURSDAY, 7am & 9am groups at COM. we should have good weather.
3/1/08. SATURDAY, 7am. HILL REPEATS at McGinnis Park. 18 reps this session.
We had a good turnout last week, but still some folks are missing and others who are not doing Tuesday repeats should get their "Dipsea legs" going now.
Sunday, 3/2/08 is NAPA MARATHON for Brad O'Brien, John Lundy and David Leipsic: they all have been putting in the homework and are all looking for well under 3 hours on this course.
BIKE PATH CONSTRUCTION to take place: Los Ranchitos Road Bike Lane -going to happen!
I went to the presentation by Dept. of Public Works, Marin Bike Coalition and County Supervisor, Sue Adams on the first project in Marin to implement part of the 25 million dollar grant that was awarded to four sites across the country. Briefly, they will be starting with the bidding in April and construction this summer
> They will widen Los Ranchitos on the east side from North San Pedro Rd up to Lincoln Ave; then shift the striping of the road so that there are 5' wide bike lanes and 12' wide road lanes.
> There will be pedestrian/bike tunnel that will go underneath the interchange, then hook up to a multi-use path that will run south parallel to 101 in this configuration: sound wall that runs along the corridor being worked on now, multi-use path, barrier then 101.
> The path will run to Mission St. (future project is to hook the path up to Anderson).
> On the north side of Puerto Suelo Hill where Los Ranchitos meets N. San Pedro Rd, it will hook up to the bike path to North Gate.
>One resource where you can follow the progress, see maps,updates on the projects around Marin is www.bikemarn.org
Week of 2/18/08. change in workouts for Ski/Vacation Week for TuTh9am groups; Workouts, LINDA LINDSAY'S "NEVADA CHALLENGE" competition.
2/18/08. MONDAY, The Tour de California goes from Sausalito-Santa Rosa starting at 11am. We plan to bicycle out to 4.5M north of Pt. Reyes Station to see the Peloton go by.
2/19/08. TUES. 6:30am TEMPO at China Camp.
We plan to keep Brad and John on track with race pace work for Napa Marathon. they have both been getting in distance and quality as they prepare to run about 2:50 for the race: not easy.
2/19/08. TUES. 9am group. NO ORGANIZED workout for eithe Ross or Tenn. Valley.
We decided that with everyone scattered with families on vacation break we would cancel. (I'm meeting with my Dad's finance man that am now anyway).
2/21/08. THURSDAY. 7am TRACK at COM.
2/21/08. THURSDAY. 9am Gp. - NO TRACK SESSION.
2/24/08. SATURDAY. 7am HILL REPEATS at McGinnis Park. doing 17 reps - we are on track for getting to 20 reps for several sessions before tackling the course. Once we get to 20 reps, you will do every 4th one faster - or at least the last 100 feet as a pickup. That will get you used to pushing that nasty last 100 meters on Cardiac.
By the way, last Saturday, the large owl we saw during the warmup along the marsh and ponds was a BARN OWL. quite something.
2/25/08. SUNDAY (coach JASON JACOBSON'S Workout) 6:30am CHINA CAMP main entrance. Medium to long run this weekend on the trails. "For Napa-ites (those running Napa Marathon) who need to get their "joneses" this weekend, we will turn you around early so you stay rested for next weekend."
> LINDA LINDSAY and her teammate won last year's NEVADA CHALLENGE and are slated to defend their title this year in Feb. The idea was to have a week-long competition involving biking, kayaking, climbing, running, and more to show off the state of Nevada. You will see her picture on the home page: http://www.landroverg4challenge.com/
. The details of the event are spelled out there..
Saw the "SPIRIT OF THE MARATHON" movie on 2/21/08 featuring several men and women of different ages and abilities running the Chicago Marathon 2005. I think the production group did a very good job of catching all aspects of preparing and running the marathon. This film took five years to complete; illustrates again that it always takes more work to put together such a production.
Waiting to see COUPLES RELAY Results on the Club site...But our workout groups did very well, got in good speedwork; a contrast to the half marathon pace...DEB and JON RUSHMAN took the overall honors with some impressive running. Deb did 15 hill repeats with John Lundy on that Sat, then Sunday did a 5:36 first mile (I know because I was doing lead bike), held off Lisa Clarke and finished in about 11:30. Jon, who's been working horrendous hours, and commutes by bike to the City, ran like a hare being chased by the hounds and I think did the 2M in 11 minutes or better. Congrats to them and their superb effort. ....TIM MCCARTHY and JANET KJELMYR placed in their division with a PR for Janet; also JEANIE SAWAYA hit her PR, ANN CHARLTON hit a solid time for herself: so it was good practice and now everyone knows they can run faster than they thought.
NOTE: our next important race will be the ACROSS THE BAY 12K in March. Let's make sure those in our workout groups are Tamalpa members (http://www.tamalparunners.org/
) and that you sign up for the yearly PA/USATF card so that your efforts count towards team scoring- for all 2008 races. I am sure we can field several teams for this event in several categories. Even if you run these races for your own fun, let's have your efforts count towards team scoring: often teams lose out because they are a member short to complete a full team...
more to come...
Week of 2/11/08. Workouts, Races, Results,...keep checking for updates because my two days will be interrupted...
2/12/08. TUES. 6:30am. TEMPO. YMCA...will be the dirt course when go from YMCA from now on.
2/12/08. TUES. 9am. HILL REPEAT groups from Tenn Valley and Ross Common. 9am.
Two choices of how we do the course.
We decided to get in a Dipsea course run so you know how much more you will have to work on your hill repeats! So this is our Feb run through . next clear Tues: RRGrade.
A)Some can only do OUT/BACK to Cardiac because of time constraints (there are a number of you);
B) Those who can go the full distance, I will can meet them at Stinson by the finish area and drive you back...email me (firstname.lastname@example.org
) if you need a ride so I know the count..i also want to make sure Deb learns the course, so some of you can show her and others new , the way (she'll wait for you and do out/back repeats on the uphills)...
Should be a clear day.
2/14/08. THURSDAY. 7am & 9am. TRACK at COM.
2/16/08. 7am HILL REPEATS. 16 Reps. McGinnis Park.
2/17/08. Tamalpa's TCRS run at Hamilton. see http://www.tamalparunners.org/
COUPLES RELAY 2/10/08
Week of 2/4/08..Workouts, results & storiesof the KP Half and Jed Smith, make note of the upcoming Couples Relay on 2/10.
2/5/08. TUE. 6:30am. TEMPO . china Camp
2/5/08. TUE 9am. HILL REPEATS. Ross Common.
Run to Phoenix parking lot and do 4 X 20"( Back to Base (B/B) to warmup those legs; then 1X1:30 then easy jog to top and continue to Eldridge Grade;
2 X 45" (B/B), 2 x 1"(B/B), 1 X 1:30(B/B);
Fish Gulch: 6 X 10" quick (B/B), steady run to Mt. Baldy;
1x3' (B/B); then easy run to parking lot;
do pickup from parking lot to entrance of Phoenix Lake road.
Recovery run back to Ross Common.
2/5/08. TUE. 9am. HILL REPEATS. Tenn. Valley - out at Tenn Valley dirt parking lot.
We will mix up the terrain today since some are recovering from KP Half. It will be nice to have some sunny weather again!
2/7/08. THURSDAY. 7am & 9am. TRACK. Couples Relay prep
We'll practice 2M race pace for that Relay on Sunday:
We'll match up with equal pace partners, can be male or female;
You will each run 4 - 800's; your rest time is the time it takes your relay partner to run their 800. this should be entertaining as well. The idea is to give you an idea what pace you'll want to run for the 2M race.
2/9/08. SATURDAY. 7am HILL REPEATS. McGinnis Park. 15 reps.
We should have more daylight - even catch the sunrise now...so if you are behind on reps, just pick up from where you left off and tag on a good recovery run around the ponds.
For those doing the marathon, do about 8-10 reps and then add on some good mileage.
2/10/08 SUNDAY. 9am. COUPLES RELAY. Vintage Oaks area
Each partner runs 2M...see http://www.tamalparunners.org/
for details...let's get people out for this low-key event: great for first timers and speedwork for everyone else. Get your run partner lined up early this week! i'll be seeing you there at the finish line that day. I'd like to see our groups make this event: it's fun and gives you good speedwork.
RESULTS: (still working on this one; we had many of the groups in this race)
KAISER PERMANTE HALF MARATHON (2-3-08)
Thank goodness, on race day it wasn't the full storm we had on Friday and Saturday! Even with my early morning start setting up GGPark for the race, I could see that the inclement weather was gradually passing by the race area. However, there was that strong headwind on the Great Hjghway. I saw a number of you run by at about the 6.5M point where the half and 5K merged, though it became more difficult to pick you out as the density of the field increased.
For those who did their first half, and others who hit PR's these results will give you an idea what our tempo pace should be for future training.
The race was won by:
ANITA GUISTI(32), a Dutch runner living in the Bay Area who has recently won the XC Championships final in GG Park last season. She won in 1:17:42 for 10th overall.
The men's winner, CROSBY FREEMAN(23) of SF won the half in 66:42 for a convincing win over JAMES NIELSEN (28) of Palo Alto took 2nd in 69:09.
JANET KJELMYR ran her first half marathon, in 1:53 (she ran with another person's number) and that would have put her in the top 15 , 80+ runners. JEANIE SAWA (51) placed 10th in the 50-54; 1392 overall with a 1:52:37. Congrats JEANIE!
GAYLE SHIMOKAJI (51) placed 12th, 1420th O'all, in 1:52:54; when I saw her with Janet they looked very much under control.
HAZEL WOOD, our Chi running coach, placed 6th in 55-59 div. with a 1:58:15;
PATTY SANDERS, our triathlete, placed 15th in the same division with 2:04:55. Way to go ladies!
DEB RUSHMAN (43) made her half marathon debut in fine style with 16th woman overall in 11:27:15 placing 128th overall -and had energy left over. Give her more experience and she will placing in her division.!
MELISSA LEWIS (41) in spite of some back pain ran a solid 1:37:27 for 490th overall.
KATHLEEN HELMER(34), ran a PR by several minutes for 471st place overall; 23rd in her age group with a 1:36:57. It's almost a miracle considering how bad a cough/cold she had the Tuesday before! Way to go Kathleen. (here I'd told her to skip the race because she was so sick)
MICHELLE WILCOX (40) 24th woman, 591st overall in :1:39:31; our talented triathlete and biker, LINDA LINDSAY (43) was 66th woman, 1463 O'all in 1:53:27, after racing a mountain bike duathlon in Sacramento on Saturday. ...more to come
LAURIE ROLLO, (45) 1:53:35 (2:00:28 by their time) entered even after dealing with a lost month of training during December due to illness. Great job for having been under the weather, Laurie!
She was 1966th O'all and 100th woman finisher(that warrants a special awards);
CYNTHIA WATSON (45) ran with Kevin was 72nd in her age group with 2:10:36. Side note: Cynthia had to cancel our social function on Monday due to her husband being ill; that was until I learned later in the evening he had to go in for an appendectomy! Well, if you need an excuse to cancel a party, that one qualifies.
KEVIN PORTER, ran with Cynthia after doing a duathlon on Saturday; got in 2:10:52 for 2766th overall -and wsn't nagged by the hamstring issue he's been dealing with. ;
CHRIS OAKES was 257th O'all- chasing Deb for a while and ended up 19th in his age group in 1:31:56;
KENT MORALES (31) was 813th with a 1:43:26 - great job for one who doesn't do long runs. Added drama: As Kent ran by where I was at the 6.5M mark he quickly gave me his jacket, gloves and that he would return them to me on Tuesday. I found out from a phone call from his girlfriend , Amanda, that after the race Kent realized his car keys were in his jacket. Fortunately, we bumped into each other some time after the event while I was re-opening the Park closure.
SAM HIRABAYSHI (80) who is gearing up for Boston, cleaned up in his division with a 2:19:48.
JED SMITH 30K on 2/3/04
Shari, Frank, John and Brad went to Sacramento to run this 3+ mile loop course for marathon pace practice - with good results: they all placed in their divisions!
SHARI TRACY placed 2nd in the 40+ div with a 2:27:54;
BRAD O'BRIEN and JOHN LUNDY practiced their sub-3 hour pace for the Napa Marathon next month: they both held 6:40's for a 2:03:59 time together.
FRANK RUONA(62) took 1st in 60+ div. with a 2:11:37.
I'm sure I missed some of our group, but there's too many finishers to go through in the KP Half-and we're focusing on our workout groups.