Week of 6/30/08. Workouts. Don't forget the "4 On the 4th " 4M race in Novato! (see below)
Linda scores again at the Xterra, Tahoe.
> She placed 2nd in her age group; 7th overall at this altitude tough off-road triathlon. As we've all done at times, swallowed water at the beginning of the swim, but got through it and knocked 12 minutes off her time from last year. The 1st in 40+ was 2nd overall and was ahead of Linda by an amazing 16 minutes (must be a local used to altitude)..Congrats Linda!
> JULIE NACCO and ASHLEY MCCULOUGH are gradually getting back into shape and even on a hot Double Dipsea placed 2nd and 4th in 45+ division...In a half year, as Julie has more time to get her training in, you will see her placing more in events. For now, with juggling family and all, just enjoy the running sessions; competition will come later.
> Always check the blog for last minute updates as July will have changes in routine, for sure.
We are going to be writing up workouts while I'm in recovery.
6/1/08. TUESDAY. 6:30am. TEMPO. YMCA. Can be 6.5M, 7.5M or 10M.
6/1/08. TUESDAY. 9am. HILL REPEATS.
(I have to be at medical facility for that ablation study I'm involved in and need to get halter recorder setup for a 24 hour recording. I have to be all showered up and pretty for the setup so I won't be there for the entire workout).
Meet at Tenn Valley parking lot- so we get back on the dirt for this one: try and go to top of Marincello by running uphill 2:30"/ then walk a downhill recovery for 1'; then repeat)
6/3/08. THURSDAY. TRACK. 7am/ followed by last 9am track workout. Would like to see our 9am group continue with workouts from Ross Common for steady mileage in Water District with Tempo type pickups. Let me know if this works for you, or that we continue with the track and I write up the workouts. Some of you who have the kids along may find the track setup more convenient.
6/4/08. "4 On The Fourth" 4M race on Fourth of July at 7:20am (see below)
6/5/08. SATURDAY. 7am MCINNIS PARK, HILL REPEAT ( At 6:30am the group does their warmup, I meet them by the base of the Hill at 7am . )
OUR NEW FOURTH OF JULY RACE!
FIRST ANNUAL TAMALPA / NOVATO 4th of July Races, Friday, July 4, 2008- 7:20 am Start Time. 7th & Grant Street in downtown Novato. "4 on the 4th" 4 mile road race & "Mayor's Mile" 1 mile family walk/jog. We need to have a Tamalpa Volunteer to help us ‘man the Tamalpa booth’ (so to speak) at the Fourth of July Race….
We (Brad O'Brien, myself, and the Tamalpa Runners) are starting up a brand new community running event ...
The 1st Annual Novato 4th of July Run!
** The Mayor's Mile (walk/jog) for kids and families **
** Four on the 4th -- a Four mile road race **
Full event information here ... Please pass on to others who might be interested in participating!http://www.theschedule.com/EventInfo.cfm?EventID=19309
There is also a breakfast and the famous parade following the race!
We are super excited to add this event and bring it to Novato prior to the big downtown parade!
There are no other big time races in Marin that day ... which is such a big traditional day for racing!
We need a ton of volunteers to help make this a reality.
We need help with the following:
--Registration (6:15 am to 7:15 am). NOTE that more than half the field will sign up race morning! So we need to be ready. Reg people will double up and be at finish line too. Kees will head up the timing.
--Course monitors (7:00 am to 8:00 am).
Please let us know if you can help out!
--Jason Jacobson ( Jason.Jacobson@qar.com
7/6/08. RRGRADE run. 7:30am. Email me if you would like to run it and need ride back.
Those of you who are building mileage can keep in mind running back to say: West Point Inn, the gentle grade to Bootjack, (or the quick drop down on Nora Trail) to Matt Davis, Double Bow Knot, then back down RRGrade to home.
If you are doing the ascent only, give it a good tempo for sections of it; if running with somebody do gentle surge-in-pace pickups together...
This will be Alyce's send-off run and build up for those doing SF Half , Wine Country half, a Fall marathon.
Trying to lose excess weight? Watch that postworkout meal: you can speed up fat loss. A British study found that men who ate a snack high in protein (43 grams) after an intense exercise session burned 21 percent more fat than men who ate a sugary drink. Though you need to replenish within 15' of a workout, cutting back on the starches does the job. I've dropped 6 pounds just by doing varied salad with chicken or pork (surprisingly lean), mostly salmon and almost no starch.
Week of 6/23/08. Workouts, changes, results
(posting some key workouts; update later: full plate today, and extra work day on Tuesday)
CONGRATS to ROSY CASTANDEDA, Andre's girlfriend, in completing the COUER D'Alene IRONMAN in Idaho. She came into it with a cuboid bone in her foot out of place, but with arch supports and good shoes managed to do the run. She did a 11:29:10, 4th in her age group (S(1:17:46)-B 6:05:47 (18.37mph - R 3:59:06 (9:07pace). It was her first time for the full Ironman distance-she felt the lack of pavement training during the run portion.
6/24/08. TUESDAY. 6:30am. CHINA CAMP. TEMPO.
Let's see if we can get some more folks out here in the am: it's full light, good course, good company and very productive for getting you fit.
6/24/08. TUESDAY. 9am. TENN VALLEY GROUP. TEMPO.
Meet at Church parking lot. Warmup to north end of bike path; then 3,3.5or 4M tempo:perfect for the "4 on the Fourth" race in Novato.
6/26/08. THURSDAY. 7am & 9am. TRACK at COM.
6/28/08. SATURDAY. 6:30am. at MCGINNIS PARK.. TEMPO day this weekend. So we will meet in parking lot of golf club as usual. Then do our warmup to the ponds area and do our 4-7 minute repeats around the ponds to develop tempo pacing. This works out to be a nice location for this workout and the Hill Repeats nearby.
6/28/08. SATURDAY. 8am. ED's TRACK SESSION at NOVATO HS.
this is the last hardest workout you do prior to the race on the 4th.
4 X 100 (100)
2 x 150(50)
2 x 200 (200):
two sets of:
that is you do the 1000-600-300; then repeat it: 1000-600-300.
6/29/08. SUNDAY. possible. RRG run..I will post it later.
UPCOMING FOURTH OF JULY RACE: "4 on the Fourth" 7:20am start in downtown Novato at 7th & Grant Streets. MAYORS MILE also...great for the kids.
VOLUNTEERS and runners needed!
Jason and Brad, who organized the race will need some help; i will need it on the finish line for timing. We'll finish it in the parking lot near Noah's, and Peet's Coffee. So if you are here that morning, that will help a great deal. Frank Ruona , Bob Knox, Dave Ripp and others are helping to coordinate the event also.
NEAT COURSE: We marked the course on Monday: it has downhill start on Grant, flat residential, a hill, rolling terrain, flat and downhill finish: a little of downtown, residential, country - a good test of all around running ability.
REGISTER: can reg online at http://www.tamalparunners.org/
do so until 7/2.
Here is note from Frank on the event:
We are starting up a brand new community running event ... The 1st Annual Novato 4th of July Run! ** The Mayor's Mile (walk/jog) for kids and families ** ** Four on the 4th -- a Four mile road race ** Full event information here ... please pass on to others who might be interested in participating! http://www.theschedule.com/EventInfo.cfm?EventID=19309
Start a new tradition and race in this event ... bring the entire family out!!! There is also a breakfast and the famous parade following the race! We are super excited to add this event and bring it to Novato prior to the big downtown parade! There are no other big time races in Marin that day ... which is such a big traditional day for racing! We need a ton of volunteers to help make this a reality. We need help with the following: --Registration (6:15 am to 7:15 am). --Course monitors (7:00 am to 8:00 am). Please let us know if you can help out! Thanks, --Jason Jacobson, firstname.lastname@example.org
Week of 6/16/08. Workouts, results, plans and more.
NOTE that AFTER JUNE workouts, we will have take break from the TH9am track group for the month of JULY(many on vacation, it's hotter and doing my hip). Let's discuss if we continue with the TUESDAY 9am group workouts during July. I can write up workouts for you mixing up long hill repeats and tempo to lay the base for Fall races.
RACE FOR THE MONTH-July
> I'm suggesting that folks run "4 ON THE FOURTH" in July (for 5K type speed); and SF HALF (for threshold run) on August 3rd for summer training. Not racing too much, mainly building solid base for the Fall with Tempo and Hill Repeat workouts. I suggest that people not race more than once per month to keep from overracing, getting stale and allowing for proper buildup of base.
> Want to read about Bay Area great races, people in running, courses, history? Go to:www.fasttwitchpro.com/run/Run
SF/SFStars.com and you will see celebrity runners and race organizers: Marietta Boitano, Sister Marion Irvine, even our Schedule Magazine, Dave Rhody of RhodyCo Prods. and more.
> WHO HAS MY DVD on Women's Kettlebell training called "From Russia With Tough Love".
I can't remember to whom I lent it to on the spur of the moment!
The reason I like the KB training is that it emphasizes range of movement with weight, corrects imbalances in shoulders, back, legs, hips and builds functional strength - all with low cost, and don't need a gym.
6/17/08. TUESDAY. 6:30am TEMPO. Meet at YMCA.
6/17/08. TUESDAY. 9am. HILL REPEATS. Meet at church parking lot, Tenn Valley.
We'll emphasize modest grades, longer intervals in prep for "4 ON THE FOURTH" run.
6/19/08. THURSDAY. 7am & 9am TRACK at College of Marin.
6/19/08. THURSDAY night. 8pm . "BLUEGRASS GOLD" with Dr. Elmo at
Sweetwater Station, 500 Magnolia, Larkpsur. Call 924-6107 for dinner resos (starts 7pm). all ages welcome. Our own Dr. Elmo plays bluegrass! http://www.sweetwaterstation.net/
6/21/08. SATURDAY. 7am. HILL REPEATS at MCGINNIS PARK.
Meet at parking lot of Golf Club, do warmup to ponds, a lap around, then to base of hill repeat site. We'll be mixing up a variety distances to build your powerful legs.
NOTE: We've got a great group of novice runners here who want to improve their strength in running. If you are in that 8:30 to 9:30 pace range you'll have company right alongside you for the reps; still good for more experienced runners. I'm finding that mixing up the hill repeat lengths from 15" to 1:45 produces good results -and gets runners a break through in a plateau. So don't hesitate to come out: the more peer group runners you have with you the better you do and with more enthusiasm.
6/21/08. SATURDAY. 8am . TRACK with Ed's group.
6 x 100 (100) strideouts
2 x 150 (50)
2 x 300 (100)
6 x 400 (on 2:30, 3') then after the 6th 400, on the 2:30 or 3' go right into the 1200.
1 x 1200
> We'll be running theRRGrade once per month as part of our training program.
We'll also be doing Saturday evening runs/walks over the Dipsea followed by BBQ and salad at Stinson while the daylight is extended.
> Some of our group had an enjoyable triathlon at the GG TRI at Crissy Field area with KAREN BEHNKE winning her 50+ division, SHARI TRACY placing 3rd woman overall and first in the 40+ division; while MELISSA LEWIS took 1st woman in the Sprint event!
SHARI and husband TOM entered the Relay division of the SAN JOSE INTERNATIONAL TRIATHLON - and won it! Congrats to the both of you and what fun to participate together.
> To register for the "4 ON THE FOURTH" run go to :www.theschedule.com...
I'll post the map of the course in Old Town Novato which is on : http://www.mapmyrun.com/View_route
. route # is: 115433982 and for the Mayor's Mile: 275812831.
> RELAY RUNNERS wanted! Tricia Wallace, our Masters women's coordinator is looking women 50-59 who want to take an attempt on a variety of records on the track - all relays. Contact Tricia at : email@example.com
. You can do 4 X 800 or 4 x 1600 (which is 19:14 record right now-we can break it!). there are Distance Medley: 800-400-1200-1600 or Sprint medley: 2 x200-400-800 and more. Contact Tricia if you want to give it a go.
> TIRUNESH DIBABA of Ethiopia ran a WR 5000 at the Bislett Games, in Norway. She broke her countrywoman's record of 14:16 with an astounding 14:11 which averages to 4:35/mile. Her last mile was brought down to a sub-4:25 mile!
> At the same meet, the men's Junior 800 meter WR was broken by KAKI, 18, of Sudan in 1:42.69 while another Junior came in second with a 1:43 ! Remarkable.
Week of 6/9/08. Workouts, Congrats on Dipsea: Woodminster and Double Dipsea next; for July "4 on the Fourth" in Novato.
CONGRATS to all of you who got through the Dipsea race! There is so much coverage on this race I won't go into it here. Once again I was up on Cardiac helping get splits on the top 10 through with the help of Jeannie and Janet - and take photos..It was already quite warm as the first two came through:
..I was on Cardiac when Melody and Hans came through one second apart; followed by 1:10 later by Russ, the eventual winner, ROY RIVERS, came through Cardiac in 5th - some 3 minutes behind Melody, but managed to catch them all to take the win. That had to be a terrific downhill. Shows you again, that you have to be good at uphill and downhill in order to place well in this race.
Congrats to SAM, Pam Bitner's son, in qualifying for the Invitational! STEVE KATZ for nailing that black shirt! LAUREN CREATH, Vicki DeMenno's daughter, for doing so well on a hot day after a year plus of dealing with health issues coming in ahead of a number of our trained women; NICOLE AMYX , who had a terrific day also...I will be uploading digital photos soon for you to view and order if you wish.
WORLD RECORD for WOMEN in 5,000: 14:11.15! by TIRUNESH DIBABA of Ethiopia in Oslo, Norway at Bislett Games, a meet that has the most world records. She did 4:15 per 1500 (about 4:32/mile); last 15oo in 4:07.
KENENISA BEKELE of Ethiopia and WR holder for 5K/10K ran the Prefontaine Meet 10,000 in 26:25 (13:09 at 5k mark)- an amazing performance, though a bit off his 10K record.
6/10/08. TUESDAY. 6:30am. TEMPO. China Camp site.
6/10/08. TUESDAY. 9am. RECOVERY RUN & BRUNCH. meet at Tenn. inner parking lot for run towards beach and back. Trading war stories over coffee and brunch at Shorline Cafe afterwards.
6/12/08. THURSDAY. 7am & 9am. TRACK at COM.
be ready for a brutal workout (just kidding!) We'll be easing into our prep for "4 On the Fourth" run: the July 4th race in Novato.
6/14/08. SATURDAY. 7am Hill Repeat group will be doing first TEMPO workout at MCGINNIS PARK.....Note: (change from TL High School track site.)
We'll meet in paved parking lot by Gold Club house area as usual. Do warmup towards ponds then meet at bridge. (some are doing warmup at 6:30am to get in more miles)...We will practice part of a loop around a pond at 5K race pace and do repeats, probably by time, e.g. 4-6' pickups.
6/14/08. SATURDAY. 8am ED's TRACK GROUP workout at NOVATO HS.
Regular warmup, plus 6 X 100 (100), 2 X 150 (50):
2 x 200 (200).
400 (then on 2:30 or 3')
400 (on 2:30 or 3')
2 x 200(200)
6/15/08. 7:30am. RAILROAD GRADE Meet at downtown Mill Valley on Corte Madera Ave, by the Fire/Police station as usual. I will pickup folks at the top...I know this is Father's Day, but hey, the Dads get to do what they want to do that morning! That is , get in that workout first.
...more to come
Week of 6/2/08. Workouts, taper for Dipsea, some results
note: NO Saturday track workout for Ed Corral's group as they will be working on Dipsea prep on Saturday.
FLASH: 5/31/08. HONU HALF IRONMAN RESULTS in Hawaii (1.2mS-56mB-13.1mR)
CONGRATS to CAROLYN HUTCHINS who won her age group 45-49 with a 5:19:50 which qualifies her for the IRONMAN WORLD CHAMPIONSHIPS in Hawaii next October.
... Conditions were were quite challenging: very choppy water for the swim due to high winds; the bike segment was hilly and riders faced head/cross winds; the run was conducted over golf course cart paths which meant a windy and rolling, but interesting course. It was a good weekend for all though Danielle is dealing with an injured hip, and Dave with a heel pain during the run. I made note of Kathy Winkler's time too: what a performer! Her husband, Peter Winkler puts on the Tiburon Triathlon.
1. 4:04:22 CHRIS MCCORMACK was the overall winner (winner of Ironman Hawaii 2007)
75/2 4:58:45. KATHY WINKLER of Tiburon, 40-44.
295/4. 5:42:36. JERI HOWLAND, 50-54
665/8. 6:36:19 GAYLE SHIMOKAJI , 50-54
869/33. 7:17:41 KEVIN PORTER, 55-59
909/4 7:28:37 DANIELLE CANE, 60-64
916/83 7:30:15 DAVE CHAMPAGNE, 50-54
991/20 8:05:23 EVE KUHLMAN, 50-54
Meanwhile, on the same day locally several of the group did the GOLDEN GATE TRIATHLON sprint and olympic distances, put on by TriFreak organization. The participants said the event was well conducted and delivered prompt results. A hilly course, but still enjoyable in spite of slower times (after all we're in SF).
SHARI TRACY exploded with a 3rd woman overall in the Olympic distance event:
30/1 with a 2:41:06 (her actual time was 2:38, but she was penalized 3 minutes for a manuever out on the course)
56/1 DUSTY ROADY with a 2:56:06 in the 50-59 age group
9/1 MELISSA LEWIS, 42 took top honors with a 1:20:38. all the more encouraging for her because she has been dealing with a nagging back injury and has had to miss a lot of training.
For those running Dipsea race:
Okay, Folks! The training is done! No more cramming; you're better coming into the weekend feeling guilty about not running much than over-trained and stale. This week you're avoiding hills and letting the legs rest up for the big effort on Sunday. Workouts are to be shorter in length, but keep the tempo quality so you finish with fast legs; jogging slowly for the taper doesn't cut and is a waste of time. Sharp focused workouts and rest days.
Race Day: You should have your race day routine down by now. I do suggest a good warmup a good 1.5miles, some strideouts and then a last minute warmup as close to your start time as you can because you'll be standing a bit waiting for your start. The wamup is necessary because within two minutes after the gun you'll be hitting the stairs: no time to warmup there!
Note that Tuesday I will be working 10-6 at work.
6/3/08. TUESDAY. 6:30am. TEMPO at The YMCA.
For those running Dipsea we'll go back to the shorter 6.5M course to get that taper going; others will do the McGinnis Park 8-10Miler.
6/3/08. TUESDAY. 9am. TEMPO group meets at Church parking lot, Tenn. Valley.
We will do a slightly shorter tempo for the Dipsea taper - and so I can get to work as close to 10am as I can. IT will be perfect to do the 3.5M tempo,no hillwork and come away feeling sharp.
6/5/08. THURSDAY. 7am & 9am. TRACK at COM...a shorter and different for Dipsea taper.
After the warmup and strideouts it will be :
2 miles of alternating, non-stop 400's: thefirst one at 5K goal pace, followed by a 400 at 20" slower pace (about marathon pace). It will be a continuous workout, but not stressful and no chance for injury.
6/6/08. Friday night's DIPSEA DINNER at Mill Valley Outdoor Art Club.
6/7/08. SATURDAY. No hill repeats atMcGinnis Park due to needing rest day prior to Dipsea Race. (Unless there are at least 3 of you NOT running the Dipsea, then we'll do the workout, so let me know)
6/7/08. SATURDAY. 8am . NO (Cancelled for SAt) Ed's TRACK WORKOUT at NOVATO HS.
The group is working on Dipsea prep.
6/8/08. SUNDAY. DIPSEA RACE 8:30am....I will be at top of Cardiac to cheer you on and take pictures.
6/19/08. Tamalpa Runners Summer YOUTH CAMP Thursday, June 19, 2008-4:30 until 6:00 p.m. @ San Rafael H.S. Track. Summer running program for kids ages 6 to 14 who desire to enhance their running, athletic ability and overall physical fitness. Participants follow a structured training program and learn about fitness and running from expert coaches in a fun environment. $100.00 per person for four training sessions (non-refundable). This includes Tamalpa Running Club membership, registration, t-shirt, free TCRS entry and free Christmas Relay entry. Contact Jason Jacobson @ 415/ 246-1390 or firstname.lastname@example.org