Week of 3/31/08...Workouts...late news....
(I will be updating from my daughter's house - I'm heading to see grandson in Montana and back on Th)...meanwhile my Dad broke 3 ribs-hurts like hell!..so I'm behind on updates...
> Snow here in Whitefish and Columbia Falls, Montana. I'm taking pictures of the new grandson, Bjorn, with a digital camera I splurged on at the Seattle airport; now, I need to learn how to put our running pictures on the blog!
> Tamalpa's Youth Summer Running Camp will start June 19th...see below.
4/1/08. TUES. 6:30am TEMPO group at CHINA CAMP site.
4/1/08. TUES. 9am Hill Repeat group does out/back on DIPSEA course from Old Mill Park area; good workout when I can't be there anyway. This time make a point of noting your splits as you cross creek by Muir Woods, again at entrance to rain forest, and top of Cardiac...At this point do not push the downhill portions, just get it in, but work that steady push uphill.
New option for more hill workouts:
4/1/08. TUES. 8:30am HILL CLIMB up MT. BURDELL in Novato
Meet at end of San Andreas Drive, past Rolling Hills Club; there's a gate and fireroad/trail that will take you to top of Burdell. This simulates the time period of Dipsea from Muire Woods creek to top of Cardiac. Bernie Hollander will meet you at the gate entrance. So you can avoid traffic by sticking to nearby local if you are in Novato area.
4/3/08. THURSDAY. 7am and 9am TRACK at COM...
...Here's the workout and goal for the session:
4 x100 (100)
2 x 150(50)
4 x 1000 at 5K goal pace (200 easy)
4 x 200 (200) for that turnover kick at the end of the 5K
Goal: We continue with our training and simulation for the Zippy's 5K and Dipsea. Learn to lock in at your 5K pace so you're within a couple of seconds in total time of your goal pace. You will want to develop that perceived exertion and pace so you can do it without a watch.
Then it's learn to switch gears, i.e. faster with the 200's.
You're practicing to hold that "red line" effort for 3.1M (12.5 laps) which is the peak of your aerobic and anaerobic components-plus a faster finish. Get that 5K hard pace down properly and you will PR on all your other runs.
4/5/08. SATURDAY. 7am for warmup; 7:20-7:30am HILL REPEATS start at WALSH Dr. site.
Meet at base of Walsh Dr, the "Flying Y" ranch portion (now all housing). This is the section of Dipsea past the steps.
Do warmup out/back on Edgewood. We get going on the repeats by 7:30am on the 1st day to give people time to park and warm-up. We will be varying the length of the intervals based on the strategy for this section of the race course. The workload will be ramped up now that we are into the month of April.
4/6/08. SUNDAY. Easy longer run or the PRESDIO 10M as a longer run after the hard workout on Saturday...still want to maintain your 1:30-2hours long run for endurance.
Cary, our apparel buyer, has brought in new models of the key brands, such as Nike, Sporthill, Asics, Moving Comfort, Prana, etc. and now ROYAL ROBBINS. New cargo capri length shorts colors by Prana to check out. More colors with the women's running shorts and tops of all kinds. Come by and visit!
NEW: new models and others on sale....good models for Dipsea racing and general XC.
> For Dipsea racing check out the NB 800: light, but enough to handle the downhill, good tread.
> New - Montrail STREAK, very light hiker/run trail shoe
> $49.95 Palmetto sandal by Merrell (more coming in April) in red, lime, black, blue, red;
> $69.95 Pro Chill by Merrell, furlined slide-in sandal- for cool weather.
> $54.95 (formerly $79.95) TRAIL ATTACK by Asics-good for narrow mid-foot and racing Dipsea.
> $74.95 (formerly $94.95) Asics 2120's in AA narrow width all in black.
> $109.95 ($129.95). NIKE EQUALON, good cushion with support road shoe, roomy forefoot.
> $69.95 ($89.95) NB 810 dirt/pavement shoe, neutral.
>$99.95 ($114.95) water proof BLUR by Vasque
TAMALPA YOUTH SUMMER RUNNING CAMP Ages 6-14
June 19, 26; July 10, 17
At San Rafael High School
$100/per person (includes Tamalpa Club membership, camp reg, T-shirt, Free tCRS and X-Mas relays entry fees)
learn proper running form, healthy living, nutrition, fun.
3/30/08 TBF XTerra Real Mtn. Bike Triathlon
80th overall/1st 40-44 LINDA LINDSAY 2:26:24
169th/2nd 50+ GAYLE SHIMOKAJI 3:22:23
169th KEVIN PORTER 3:22:23
Week of March 24: Workouts, updates (keep checking this week's updates...(Remember to check last week's blog for key dates, results and more.
> Eric Wilcox updates;
> new Tuesday hill training in Novato...
>TCRS this Sunday in Hamilton area...check Gazette, and Tamalparunners.org...
>new apparel and shoes at Arch Rival...
> NEW Tuesday 8:30am HILL TRAINING for Novato area runners up Mt. Burdell:
Bernie Hollander is heading up a hill run up Mt. Burdell that is the same time period as running from Muir Woods to Cardiac on the Dipsea.
WHERE? Off San Marin Drive, right on San Andreas drive, past the Rolling Hills Club, to the gate entrance of Mt. Burdell.
DISTANCE? It's a 10K on the open space to the top of Burdell with winding downhill to get back. Great simulator and serves as an alternative course to running the Dipsea to work that long grind uphill.
WHO? If you send Bernie your email, he will put you on a Mt. Burdell workout mailing list: email@example.com
WHEN? Count on Tuesday, 4/1/08 for the next workout at 8;30am.
Update on ERIC WILCOX:
> Most of our group and friends have heard the news of the terrible accident that Michelle's husband, ERIC WILCOX, was involved in near Stinson Beach. There is an online update service on Carepage.com where you can see how Eric is recovering; he's gone from critical to stable condition but still quite serious. keep your thoughts and prayers in mind for Eric and family. here it is:
You've been invited to visit Eric Wilcox's online CarePage.
A personalized Web page, called a CarePage, has been created
for Eric, so you can easily receive
the latest news, view photos and share messages of support.
To visit the CarePage, please click the link below:http://www.carepages.com/ServeCarePage?cpn=ericwilcox&ipc=pinviteemailtemplate
(If you cannot click through this link, please copy and paste the
entire URL into your browser's address window.)
...or you can use these manual instructions:
1. Go to http://www.carepages.com/
2. Click "Visit a CarePage"
3. Register (first-time users only)
4. After you've registered, enter the exact CarePage Name below:
Thank goodness Eric is now in stable condition; you can read the updates. ...
> I will be gone to Montana for brief visit to see the BJORN MICHAEL PEDERSEN, the new grandchild. Will leave Tuesday 3/31/ and come back Wed 4/2/08. Sandy leaves this Tuesday, 3/25...The 9am group will be doing out/back on DIPSEA on Tuesday, 4/1 while I'm out of town.
3/25/08. TUESDAY. 6:30am TEMPO from YMCA site. 6-10M..We'll head to dirt area of McGinnis Park.
3/25/08. TUESDAY. 9am. HILL REPEATS. Tenn Valley group. Meet at Church parking lot in Tam Valley.
3/27/08. THURSDAY. 7m and 9am TRACK at College of Marin.
3/29/08. SATURDAY, 7am HILL REPEATS at McGinnis Park - for 20 reps!
(last session at this site; we move to WALSH drive the following Tuesday, 4/5. ).
meet at inner parking lot at Golf club, do warm-up on levees and then go for the reps. Should be emphasizing working your leg strength this month, there's time to work the course in latter part of April and through May. I also suggest racing 5K's e.g. Zippy's 5K and learn to run at redline pace, keep your speed, and it develops hard running fitness. You'll be at redline all the way up that Hogsback!
> Cary, our apparel buyer, has a slew of PRANA, ROYAL ROBBINS, NIKE, etc, fitness and summer attire in right now. Also neat HANDBAGS made partially out of yoga mats!
> New! ADRENALINE 'DEFYANCE" a neutral and cushioned version of the regular Adrenaline GTS. Good for those who have strong arches, narrow heel and midfoot.
> New! the MAUI, a velcro version of those Molokini and Molokai sandals that mold to your foot.
more to come..(you know with Sandy out I have to feed the birds, fish, water, etc.)
Workouts week of 3/17/08. ( I will be returning homeward on Tuesday-flight delayed though) .
I will be updating this week's workouts almost daily, so keep checking...
> I also updated last week's Haleakala run info for you..
> FLash! my daughter, Annelies, is in labor. Yes, it has started sooner than we thought; Sandy is scrambling to get a ticket out earlier. So far she leaves for Montana on Tuesday. I'll have to become used to becoming an "Opa" - it's all new for me.
>TUESDAY: I'm stuck at airport and will leave for home at 7:40 pm instead of 11am. We arrive at about 4am or something. Yech! ..a long day! Now I can update the blog here at the airport..AT least we got a ticket voucher for a round trip to use within a year!
But the show will go on for Thursday.
> BRAD O'BRIEN is in the New York Times modeling running hats. (remember, some of you some him being photographed at the track last week Thursday during the 9am group). You can see the article and slide show on:www.NYTimes.com/slideshow/2008/03/13/fashion/20080313_PHY_Slideshow_index.html
> SUNNY BLENDE, our club's sport nutritionist, has a paragraph in the RUNNER'S WORLD article on "Ultra Mania" specifically on the nutrition aspect. Check it out in the latest issue! Has to do with taking in calories during the ultra runs...
> Check the UPCOMING EVENTS for the next two months, i.e. races to keep in mind for team scoring and workouts.
3/18/08. TUESDAY. 6:30am CHINA CAMP. TEMPO group.
3/18/08. TUESDAY. 9am TENN VALLEY . TEMPO on MV bike path; actually more of recovery cruise for those of you who ran the "Across The Bay 12K" on Sunday.
3/20/08. THURSDAY. 7am & 9am TRACK at COM.
Jason workout for the track, or at least mostly the same.
3 sets of (600-400-200); followed by a clincher 1000. This is to help get the group ready for Zippy's 5K, Dipsea strength and get some of our triathletes who are doing Wildflower or The Hawaii 70.3 on 5/31/08
3/22/08. SATURDAY. 7am HILL REPEATS. McGinnis Park. 19-20 reps!
We're getting close our goal of 20 reps for two sessions; then we move to Walsh Drive for repeats to Windy Gap on April fifth. After that we have more course work, double Dipsea course practice and hill repeats. But we still need to work on those reps and faster pace for stronger legs prior to working the course and Double Dipsea practice runs...
Meet at inner paved parking lot by golf club house, then we do warm-up to levees (5K worth) followed by reps up the hill. Those of you who have only recently been coming to these workouts just do fewer reps so that you don't injure your Achilles tendons or calf muscles.
3/23/08. SUNDAY. 6:45am Jason's run from ROSS COMMON for a Rocky Ridge Run of 16M; up and down Mt. Tam . Probably a more quality run group...
ACROSS THE BAY 12K..RESULTS
122nd/2nd 20-24 ROSY CASTANEDA. 48:03..Rosy is tapering for a big triathlon, but ran for Tamalpa so we build our Open Women's division..Way to go!
248/22nd 30-34; KATHLEEN HELMER, 52:42
378-15th, 35-39, AMY SONSTEIN, 58:03
I know ASHLEY also ran, but need to find her results..(once again the internet cafe is closing in 5 minutes!)
MICHELLE WILCOX- had to stay home with sick daughter (it happens!)
337/11th, 45-49, VICKI DEMENNO, 56:04
433/4th 50-54, JANET KJELMYR59:40
465/6th 50-54, GAYLE SHIMOKAJI, 60:43 ( if she had run her own pace I'm sure she would have won her division, but hey, we had a team out there!)
952/23rd, 50-54, EVE KUHLMAN, 1:19:39
754/4th, 60+, BRIDIE DILLON, 1:13:02
1511/3rd, 70+, JOANNE KAMBUR, 1:32:00
UPCOMING WVENTS and WORKOUTS:
4/5. Sat. Hill Repeats - now go to Walsh Drive for repeats on the course (this is that section normally called the "Flying Y" area; just after last stairs on Dipsea);
4/6. Sun. Presidio 10M for a workout /tempo run - more geared for those prepping for the half ironman, any half marathons and as marathon buildup with a run the day before.
4/12. Sat . Hill Repeats on Walsh Drive
4/20. Sun. ZIPPY'S 5k: in GG Park..this will be a team scoring event, so the more bodies we have out there the better - I mean slow, fast and medium pace runners: we need them all. Also it gives you 5K time trial that we need for speedwork pacing. This is the distance to test your all-out fitness; every other distance will seem easier when you get this 3.1 miles down.
5/10 . Sat. Human Race..I will be working that event: gives you a flat 5K right at the Lagoon at Civic Center . Has kids races after. Also big expo, booths and Farmers Market is part of it this year. So we all have a reason to stay...
5/26. Mon. Memorial Day Races 10K/2.4M ....team scoring event again for the 10K...So that weekend you can train Sat, Sunday off, race Monday...
I'll just list a few items so we don't get too many dates in there. I don't know the TCRS dates offhand, they have to be added.
> The new NB 800 XC shoe is in, good for racing Dipsea as well as others we have...
The good neutral road shoe is the Nike VERMERO - great cushion for the pavement.
must sign off for now and get on that plane...
Week of 3/10/08...Slight modifications with the workouts this week due to some of us leaving for the "Run to the Sun" in Maui.; we have "Across The Bay 12K" this Sunday! also read about the race history with mention of Kees/Sandy on the early days of this race....Results of Way To Cool.
RESULTS: "RUN TO THE SUN", Maui, HI. This race is 36.2M of uphill on Haleakala volcano to 10,030 feet. You've seen course descriptions with the word "scenic" i.e. hilly; this race is "ultra-scenic!). It is a special mountain in that the views and terrain are fantastic; it's also has the shortest road and the quickest ascent of any road in the world. You go from tropical weather at sea level, then to sugar cane fields, to pine forest, cooler temps, to moon-like landscape at the top with its cold temperatures. This is an amazing course to experience.
1. Kevin Schlag 5:28:38 (top finisher for the day)....the course record is 4:44, done by a fellow years ago who was a 2:18 marathoner: to be done in about 5 hours is incredible with this course.
1st woman: Heather Pine, 24: 6:47
Our group - did so well! This is one tough run, especially from 26M and 7500 feet to the top at 10,030 feet: the altitude and intense sun (and it's all uphill) become a big factor !
CARL FOUT 2nd 40+ in 6:39:27(Linda's boyfriend)
2nd F/ 1st 40+ was LINDA LINDSAY, 43, 7:36:51
SUNNY BLENDE, 50+, 1st in 50+ in 8:14:36...5thF
JANET BODEL, 50+, 3rd in 50+ in 8:32:50..7th woman
KEVIN PORTER, 50+, 8:44:20...somewhere around 7th 50+ I'm guessing..Kevin was pleased that for the first time in an ultra he didn't have to deal with stomach or hamstring problems; he was one happy camper! So tough as it was, a real breakthrough for him in using fluids and salt tablets correctly on a tough course and conditions.
DAVE CHAMPAGNE made the wise decision to drop out at the marathon point located at the State Park entrance area. His hip flexor was nagging him and he realized due to last month's calf injury he lacked mileage background to do finish in good shape. Another time, another year, i.e. next year!
From the marathon point most of the field is jog/walking or walking: the accumulated fatigue and altitude catches up with you. Our group ran it wisely: paced it right, took in the fluids and energy fuel at the proper intervals. They all earned their post-race massages; the race organizers had a nice postrace feed also...The views are spectacular from the top ( I have pictures to post later)...more to come. All in all , we are proud of our group's performance today!
"EMERALD NUTS ACROSS THE BAY 12K" (3-16-08) Our ladies group came out in force and we will post results later.
Be sure to be registered with Tamalpa Runners to be covered with insurance through the club while training at the track and to have your run count at the races (http://www.tamalparunners.org/
). also sign up to have your PA/USATF card (the governing body of running) by going to http://www.pausatf.org/
site to register for long distance running for Tamalpa Runners. This is for slow, intemediate and fast runners: your participation will determine team makeups an scoring. It all helps and is fun with good support from your club members.
Race team coordinator, TRICIA WALLACE, passes on info for team members:
"If you are interested in racing road, cross or ultra this year could you sign up on the Tamalpa website at http://www.realendurance.com/tamalpa.html
- login is "wild dogs". All you need to race and score for the team is a current PAUSATF card. The race reimbursement program has been continued again this year (not sure of the current requirements) but last year it was race with a current PAUSATF card at 6 races and the registration fees are reimbursed - a nice little surprise in January! Also, please let me know if you plan to race this Sunday. Should be beautiful! Thanks from your co-captains: Tricia Wallace firstname.lastname@example.org
Renay Fanelli email@example.com
3/11/08. TUESDAY. 6:30am. TEMPO from YMCA.
Mostly dirt run.
3/11/08. Tuesday. 9am RAILROAD GRADE . Start in Mill Valley by Police/Fire Station on
Corte Madera Ave..
To give Sunny Blende and Janet Bodel their last uphill workout before tackling Haleakala next weekend for the "Run To The Sun"- a 36.2 miler from sea level to 10,000 feet.
meet downtown Mill Valley, go right on Corte Madera Ave. for one block. We start on the crosswalk in front of fire/police station...I will have van to take runners off the top of the mountain back down to MV.
NOTE: If Deb R. goes with you she is NOT allowed to take the lead, but goes easy with one of the group: no more setbacks as she recovers from injury.
After this event we will go back to our routine of alternating hill repeats session in Tenn. valley with tempo on MV bike path.
FLASH! Just learned that Sunny (avoiding injury) and Janet (has class) will be missing on the RRG run; but we will continue with it anyway.
After RRG, we will return promptly as I have meeting with Human Race group...
3/13/08. THURSDAY. 7am and 9am. TRACK at COM
We will be away, but Mike Holland will conduct the 7am group:
2 x 150 (50)
4 X 600(200) at faster than 5K pace
1 x Mile..
Jeanie Sawaya and Michelle Wilcox will help with the 9am group (Michelle has a great whistle to get everyone's attention) and Jeanie will get everyone going...9am group will gather between 9am - 9:20am: then we carry out the workout with the strideouts right at 9:20am...Afterwards. Jeanie will lead stretch session after the workout.
3/15/08. SATURDAY.. HILL REPEATS. 19 reps. Meet at McGinnins Park.
We meet in inner parking lot by clubhouse. the warmup run around the levees ranges from 3M to 1.5 miles. Again, I will be out of town that week. (Don't run these repeats if you are doing the Across The Bay 12K on Sunday. )
3/16/08. SUNDAY... Across the Bay 12K.... 8am! ...also read "history and Photos" on the RhodyCo.com web site: Kees/Sandy mentioned regarding the old days of this race...
Be sure to pre-reg for the first wave so your run counts...This is an enjoyable run, especially for out of town runners because you run a scenic point to point run that includes the Golden Gate Bridge and finishes at Aquatic Park. This will be a Tamalpa team point counting event, so let's come out in numbers!
1. Emerald Across The Bay 12K 'A Celebration of Running XXV' 25th Annual, Sunday March 16, 2008 - 8:00 AM Start. PAUSATF Road Racing Grand Prix Race. More than 5,000 runners, many of them veterans of the scenic, challenging route from Sausalito to San Francisco across the Golden Gate Bridge, are expected to participate. The starting line at East Fort Baker looks across the Bay at a magnificent view of the city. As the run progresses across the Bridge, through the Presidio Forest, along Crissy Field and Marina Green and into Aquatic Park on Fisherman's Wharf, the original panorama continues to shift and focus on one inspiring version of that view after another.
more to come.
WAY TOO COOL 50K...strong field participated!
1. Todd Braje, 31 3:32:12
1st Female: 25th, Susannah Beck,39.. 3:55:22
1st MW, 34th. Beverly Anderson -Abbs,43 4:07:08.
1st MM, 5th, Rich Hanna, 3:38:58. (Rich was a Silver Medalist in the World Cup Challenge in France years ago for 100K int. competition.; also a 2:17 marathoner, puts on the Run To Feed The Hungry and times races)
10th. MARK MCMANUS,34/6th 3:43:48...Dipsea scratch runner winner...
22. ROY RIVERS, 50/1st; 3:53:50
60 JED TUCKMAN, 37; 4:22:08
93. JOHN CATTS, 54/5th; 4:44:55
114. NICK WILTON, 46; 4:51:24
150. JERI HOWLAND, 50/1st 5:08:04
202. DAVE HANNAFORD, 57; 5:38:22
286. BILL DONNELLY, 57, 6:15:48
295. SHEILA ROEBUCK, 51, 6:19:38
319. BERNIE HOLLANDER, 72; 6:30:07
349. LAURIE ARNOLD, 56; 6:43:27
Week of 3/3/08. Workouts, results, Dipsea workout, hill repeats...
3/4/08. TUESDAY, 6:30am. TEMPO at China Camp.
3/4/08. TUESDAY, 9am. DIPSEA workout. Meet at Old Mill Park (probably be a bit later to give time for people to get there and park). Some folks will be doing an out and back to Cardiac; others will do the full course for practice and to see what shape the course is in. I will bring back up to 6-8 people in the van from Stinson...Weather should be excellent.
The choice was to do RRGrade or Dipsea; the group chose Dipsea but next time it will RRGrade.
3/6/08. THURSDAY. 7am & 9am. TRACK workout at COM
3/8/08. SATURDAY. 7am. HILL REPEATS at McGinnis Park. 19 Repeats!
NAPA MARATHON 3/2/08
I biked from the finish area towards the runners on Silverado Trail against a very, very strong headwind. First one I saw was BRAD O'BRIEN and not far behind was JOHN LUNDY. With a strong tailwind to push them along, those two had a strong day. Brad ran a 2:53:10, for 3rd in 45-49 division and 30th overall. JOHN came 4th in his age group and 38th overall with a 2:56:03. DAVID LEIPSIC, who was dealing with a cramp in his thigh and calf but still hung to break hours with a 2:59:51. FRANK RUONA, I didn't see him on the course due to my lack of time: I had to get to work. But Frank ran a 3:06:48 for 72 overall and 2nd in 60+ div.
That's it for now. Again, congratulations to our runners (Looking for CHRIS OAKES' finish time).