Week of 9/29/08. Workouts...keep in touch with later week possible changes, okay? I'm working on finalizing two new long distance courses of 16M each: One in Nicassio and one from Loch Lomond area to Sante Venetia side and we avoid traffic...
FLASH! Haile Gebreselassie ran 2:03:59 for a new WR at Berlin Marathon-his 26th world record. ..Weather was a perfect 10 degrees Centigrade, no wind and he hit halfway in 62:04 and outran the pacers...Meanwhile Irina Mikitenko, 36 ran a PB of 2:19:19 to take the women's title..
> PAM J. SUNNY B, ANA B-L, JANET B., successfully did the Rim To Rim of the Grand Canyon - in some 17 hours. Good job ladies! It's a spectacular and tough run, and worth the experience. Can't wait to hear the story...
9/30/08: TUESDAY, 6:30am. CHINA CAMP.
9/30/08. TUESDAY, 9am gp. TENN VALLEY , TEMPO run 4M..meet at Church parking lot.
Do warmup run to north end of bike path, then start watches and do 3-4M tempo.
10/02/08 THURSDAY. 7am & 9am. TRACK at COM.
Those who are doing a half or full marathon (coming up soon) will do
4-5 x Mile (400) : Mile 1 @ mar. goal pace; Mile 2, 3 @ Half mar pace, Mile 4,5 @ 10K pace.
..the rest of the group(s) will do :
2 X Mile (400) and then 4 x 400 (on 2', 2 1/2', 3')
10/04/08..SATURDAY. 8am ED'S TRACK GROUP at Novato HS...
Bernie H is getting ready to do the Mile Relay, so let's help him with shorter intervals - which helps everyone with their turnover!
1 x 600 (200)
8 x 100 (100)
4 x 200 (200)
2 x 300 (100)
Cruising 800 (400)...shows how short intervals help on the longer rep
2 x 200 (200)
4 x 100 (100)
6 x width of grass field pickups
10/4/08. SATURDAY. 7am HILL REPEATS. at McGinnis Park.
After warmup around ponds meet at base of hill;
1 x Sprint H - easy
1 x Short H
1 x Med H
2 x Long H
3 x Short H
1 x Med H
4 x Sprint H
At ARCH RIVAL:
> Just in from PATAGONIA line: wonderful cozy jackets and more
> More Fall apparel, warmup pants, more UNDER ARMOUR long sleeve and short sleeve shirts.
> If your racing an upcoming half marathon check our lightweight trainers from BROOKS, ASICS, NIKE, NEW BALANCE..
> Also, Cary will have more the ICE BREAKER, SMARTWOOL, non-itchy wool clothing lines. They are wonderfully cozy and work so well plus - no stink!
Week of 9/22/08. Workouts, special Friday workout for half/full marathoners, results,.
Check here for LAST MINUTE UPDATES too, because of things we are trying to do this week.
Another idea, for Sunday long tempo run...see below.. Note: 7AM START for LOCH LOMOND site and still 7:30AM start for NICASIO....see below.
Also see about OPEN WATER SWIM on Sundays by San Quentin Village...
> KEVIN PORTER ran a PR 5K of just breaking 24' at Bananaman 5K.
SHARI TRACY, runs a practice 1:40 for the marathon pace- and wins the masters women!
JUDI SHAFFER, ran her PR at DSE Half Marathon last weekend and did a 1:51:08 -even just after dealing with a knee injury..Way to go you three...
9/23/08. TUESDAY. 6am and 6:30am. TEMPO from YMCA.
Note, that Jason and Brad have started running at 6am because Brad needs to get home and get the kids to school. The rest of the group will start at the usual 6:30am time.
9/23/08. TUESDAY. 9am. HILL REPEATS/TEMPO group.. Meet at inner parking lot out at Tenn Valley (I'm counting on beatiful weather out there!) . We'll do out/back towards partway to the beach for warmup, then Marincello hill for repeats (last Tuesday's RRG was counted as Tempo)...
9/24/08. WEDNESDAY. 9:15am-9:30am do warmup: 9:30 start of TRACK TEMPO:
2M at Marathon (or half M. pace for those doing that dist race)
2M at half marathon pace
1M at half or 10K pace depending on your race distance.
Note that you can stay with your mar or half mar pace for the entire workout.
> object here is to lock into goal race pace until you "feel it" to the second; to get in a controlled workout placed between two quality days - so keep it on pace. I'll have some water handy, display clock, but learn to hydrate few minutes before the start. Have your watch with you so you can hit the "split" button on each lap and play them back later to see how you consistent you were.
9/25/08. THURSDAY. 7am & 9am. TRACK at COM.
after warmup and usual strideouts:
6 x 400 (on 2', 2 1/2', 3')
1 x 1200 (simulates end of 5K race: the last 3/4 M effort)
9/26/08. FRIDAY. start 8:45am .TEMPO 16M starting at Nicassio..
Course is now PAINTED with each half mile marked in YELLOW both sides of road.
any of you who wish to join us for all or part of the course is just fine so you can get in 6,8,.10 or 13M in for practice. We are all testing this course with a during-the-week run and see how traffic is (it's very low on weekend am's) and how long it takes.
The idea for the marathon group is to do a regular mileage week, have Wed, Th, Friday add up to 26-28M, with 16M on Friday - to simulate the last part of the marathon distance.
For those doing HALF MAR. prep: do 6-9M at goal pace.
NOTE: I may do it again on Sunday if there is a request for it; for sure in October.
9/27/08. SATURDAY. 7am. HILL REPEATS at McGinnis Park
Note, that most of the group begins their warmup at 6:30am and meet me at the base of the hill at 7am or a bit after. Exercise session to follow the repeats.
1 x Med. Hill
1 x Short H
3 x Sprint H.
out/back to concrete bridge
3 x Short H
2 x Long H
2 x Sprint H
9/27/08. SATURDAY. 8am . ED'S TRACK SESSION at Novato HS.
After usual warmup run, strideouts:
2 x 600 (200)
2 x 400 (on 2', 2 1/2', 3')
8 x 200 (200)
Width of grass field "shuttle run" x 6 (back and forth) do 2 widths in sideways shuttle...
9/28/08. SUNDAY. 8, 10, 12M TEMPO. 7:30am start for 8-16M marathon pace tempo. You need to email me on firstname.lastname@example.org
. So far Rebecca, Cynthia, Kevin, and two others are participating so far. ...ANOTHER IDEA for more local 15-16miler courses:
We can always do the RUN LOCALLY over TWO "COURSES
1) NEW START: 7AM!! From LOCH LOMOND site from the grocery store there. That start is 2M east from the Montecito Shopping Center, just past stoplight on right side. Run warmup from there, east, through Glenwood, left on Peacock Drive and start watches at 5M marker and we are hooked onto the China Camp tempo course. Follow it to Buck's Landing, past it to probably 7-11 store and even to Northridge, then back to Loch Lomond..
2) from the Veteran's Statues, by Veteran's Auditorium at Civic Center Dr/Av of theFlags by Civic Center area. (Human Race course site).That is exactly 2M from my house. We head on Civic Center Dr to N. San Pedro Rd, towards China Camp, pick up the 10M tempo course markers, then return to start. We can add on the extra 2M using the Human Race course markers (every half mile marked) to get our distance...I also have 2 extra GPS units people can use, Kathleen has one also.
The other group can still use the Nicasio course....Should work fine...call me on it for this Sunday if that works with a 6:30 or 7am start to get you back in time...
9/26/08. SUNDAY. OPEN WATER SWIM at 8:30am. San Quentin Village.
May be the last workout for the season, but the site is excellent. Water is about 68 degrees and probably don't need a wet suit. From San Rafael, east on 580, take last Marin exit (San Quentin); exit and go right at Stop sign. Beach will be on your left about 100yards down.
contact Tom Guerin at : taquerin @comcast.net.
Week of 9/15/08. Workouts, updates all during the week...(remember to look over some of last week's blog for info on upcoming events)...
9/16/08. TUESDAY. 6:30am TEMPO
at China Camp. BUT NOTE Jason's note about starting earlier and creating "wave starts". I leave it up to you all if you want to start at 6am. Some of the group may want to continue at 6:30am..(I'm having trouble pasting it in so I'll summarize):
Brad and Jason, and perhaps some others, want to START AT 6AM when at the China Camp site so that they can get done earlier and get back to the home front to get kids to school, etc.
I have the course marked every half mile which lends itself to creating variety for the tempo workouts; so this week Jason is suggesting:
5 x 1Mile @ Tempo pace with 1/2M recovery jogs in between. Then 1M cooldown...
The regular group continues at 6:30am...we have kinds of a "wave start" for tempo workouts.
9/16/08. TUESDAY. 9am. RRGRADE 8M.
For those new to the routine: Meet in downtown Mill Valley on Corte Madera Ave, just up from Mill Valley market and across from Fire/Police station.
Bring change of clothes to throw into the van: you never know what the weather will be on top!
I drive you back , have $5 for the ride to help offsett the overhead..
This is an especially good and important workout for those preparing for the half and full marathons. THEN as I mentioned in last blog,
You can get in the next quality workout on Sunday 9/21/08 to run a practice planned race pace at the DSE HALF MARATHON at Lake Merced at 8am. It's low-key , inexpensive ($8, $10 race day), and good practice over a multi-loop course...so keep it in mind...
9/16/08. TUESDAY night. STEVE LYONS TRACK MEET
The Tamalpa Runners Inc. will honor the memory of one of its greatest runners with the annual Steve Lyons Track Meet on September 16 at San Rafael High School. The meet, like all Tamalpa track meets will be free, but we do request a donation of $5 or more. All monies raised at this event will go toward ALS and muscular dystrophy research. Those donating $10 or more will receive a "Steve Lyons/Tamalpa Legend" Headsweats hat (designed by Steve's good friend, Todd Ritola). Headsweat hats (Dave Covey's personal favorite running hat) retail for $20. The cost of the hats have been underwritten by Tamalpa saint, Billie Jo Post. Winners will receive cookies baked by the extended Lyons family. This is a wonderful opportunity to honor our great friend and Tamalpa Legend, Steve Lyons. Tentative schedule of events: 6:30 Steve Lyons Mile (runners 45 years and older); 6:45 Open Mile (runners 44 years and younger); 7:00 Kids 100 Meters; 7:10 Open 800 Meters; 7:20 Open 400 Meters; 7:30 Kids 400 Meters; 7:40 4x400m Mixed Relay (two females and two males); 7:50 Billie Mile (noncompetitive). Meet Director: Kevin Mangan Phone: 927-1429 Email:
9/18/08. THURSDAY. 7am & 9am TRACK at COM. after warmup strideouts1200 at 5K pace (400)1 x 200 (200)1000 (200)1 x 200 (200)800 (on 4:30, 5:00, 5:30)1 x 200 (200)600 (200)2 x 400 (on 2', 2:30, 3)
9/20/08. SATURDAY. 8am ED's TRACK SESSION
at Novato HS
After usual warmup and stridouts:
1 x 200 (200) fast
1 x 200 (200)
1 x 200 (200)
2 x 400 (on 2', 2:30, 3')
6 X width of field pickups
9/20/08. SATURDAY. 7am HILL REPEATS
at McGinnis Park w/ Kees.
Group usually warms up at 6:30am and are ready to go at 7am.
2 x Sprint H
2 x Med H
out/back to concrete bridge tempo
2 x Long H
2 x Med H
2 x Sprint H
9/20/08. SATURDAY. 6:45am HALF MILE REPEATS with Jason Jacobson at Piper Park
This workout is not on a track , but grass terrain.
9/21/08. SUNDAY 8am. DSE HALF MARATHON at Lake Merced.
8am, $10, multi-loop course, low-key, good practice for marathon pace work and taking aid.
Same spot as Xmas RElays in north end parking lot at Lake Merced.
9/21/08. SUNDAY. 5:45am. 16M RUN W/ Jason from Ross Common.
Up long trail Rocky Springs Trail, down Eldridge.
more to come
Week of 9/7/08. Workouts, Bananaman Chase 5K this Sunday, I can drive; Check this site for the upcoming workouts, key races and Projects I have in mind; new at Arch Rival...
Remember, I have to update this site all during the week as new workouts/changes/races come up! At times, a last minute change..
> FLASH: 20 Mile workout Sat. 9/13/08 at 6:30am. Point-to-Point run from Ross to SF. Contact Liz Shortino 925-1122...(my guess is that they won't be jogging too slowly)
> I will drive van to BANANAMAN CHASE 5K if some of you want to carpool it?
(the course has been changed-and it is faster! We don't go down the Panhandle but into the Park on JFK and turn-around near the DeYoung Museum)
email me at : email@example.com
. to let me know..I would leave 7:45am from Arch Rival , Bon Air get there about 8:15am (race at 9am). I would leave Kezar area by about 10:30am to be at work by 11am...So that allows for a short cooldown run.
Those of you who are training for half/full Mar. are likely doing medium long run on Friday, rest or 3M on Saturday. You may want to drive separately if you plan on getting in a nice, but longer run in GG Park - on mostly dirt terrain! That would be efficient use of your time too.
> 9am group count on Monday off because we are doing RRG on Tuesday-unless you vote otherwise.
WHY RUN THE 5K? I'm suggesting that most all of you run the 5K to:
> Obtain race experience: the 5K teaches you how to race and play the edge/threshold for your hard pace: you LEARN HOW TO RACE/HIT YOUR PACE LIMIT!
> practice your early morning ritual /routine with eating, transport to the race, the warm-up and dealing with race anxiety;
> it's short enough so that it doesn't "beat you up"
> your 5K time helps determine your speedwork pace at the track;
> Double your 5k time and add one minute and you have your 10K time.
> 5K race is good distance in prep for half marathon.
9/9/11. TUESDAY. 6;30am. TEMPO. YMCA start
9/9/08. TUESDAY. 9am. HILL REPEATS. Tenn Valley group. Meet at Church parking lot.
(Remember, we planned to do coffee/brunch afterwards for those who can stay)..
Group wants to do RRGRADE on next Tuesday!
9/11/08. THURSDAY. 7am & 8am.. TRACK at COM.
Some of 7am and 9am members will be running Bananaman 5K on Sunday so the following workout will be for them. Those not racing will add the extra work - and those preparing for Fall half or full marathon...AFter usual stridouts:
2 sets of : 400 @ under 5k race pace (200) , then 200(200)
2 sets of : 600 @ 5k pace (200), then 200 (200); those not racing on Sunday add:
1 x 1200(400)
2 x 200 (200)...then those doing Fall half/full marathon:
1 x 1.5M @ 10K pace.
9/13/08. SATURDAY. 7am. HILL REPEATS.
I'll be at hill repeats for those who are not running the race (some folks will miss hill repeats due to Banaman Chase 5K on Sunday) I'll have those preparing for Fall half or full marathon run longer on Friday and then either short off on Saturday and race on Sunday...
After the warmup (which some are doing at 6:30am) we will do:
2 x Short hill
1 x Med hill
1 x Long hill
2 x Sprint hill
out/back tempo to concrete bridge
3 x med hill
1 x Med hill
2 x Sprint hill
9/13/08. SATURDAY. 8am . ED'S TRACK Workout at Novato HS.
After usual warmup and strideouts:
2 sets of : 400 (200)
2 sets of: 600 (200)
200 (200).....then those NOT racing Bananaman 5K :
add 1 x 1200 (400)
then 6 X pickups the width of grass infield (jog back easy to start)
i'm trying to include a couple of PROJECTS during the Fall and building on them in 2009:
2. practice marathon pace work on new course in Nicassio, (16-20M are mapped out);
At first you get in marathon pace run for 13M, then work it upto 16M on top of a normal mileage week. We will also practice 3-8milers on the track for convenience and pace feedback - and easy to assemble you at one place at same time! I'll post the days/times we do this...Absolutely essential for half and full marathon to practice race pace!
3. DIPSEA YOUTH training: once per month taking our young, willing and interested young runners over the course to get familiar with it prior to ramping up in later January. If they become familiar with the course first, there's far less anxiety when all the "Dipsea hype" starts om Feb 2009. I hope to have healed the hip enough to be hiking/leading them through the course soon.
> By the way when you hit the 20th step on last set of DIPSEA STAIRS you'll see a plaque donated by theBRAZIL NUTS: Kevin, Gayle,Linda , Dave. Thank you guys! Your names will be in "brass" forever!
9/16/08. TUESDAY. 9am gp. RAILROAD GRADE RUN 8M was requested. So that it is the tentative plan.
9/21/08. SF. " DSE LAKE MERCED HALF MARATHON" ....A good one to do:
> it's cheap ($8, 410 race day)
> gives you a solid PRACTICE half marathon without the hoopla of a big event (it's a small race)on multi-loop course with 5 aid stations and only $8 pre-reg. Good for a tempo effort for those who are running Nike Half or other halfs /full marathons...
> About as big as a TCRS run.
> perhaps on 9/28 or 10/5:
I'm trying to nail down a date for a 16M PRACTICE MARATHON PACE WORKOUT on a "new " out/back course that I have starting in Nicasio (probably about 7:30am); around the reservoir, past the dam, "painted bridge"- continue straight on Platform Road a ways and back..
It's like travelling to an event, dealing with early time, a new course with good shoulder and little traffic on a Sunday am and I can provide support by car. (Soon I will be able to provide support while riding on my bike!
ARCH RIVAL , what's new?
> NB 855 Cross Trainer for men is available in BLACK. A strong shoe for all around training.
> ADIDAS TRAIL RESPONSE...this version is more neutral, cushioned. ($84.95)
> NB 800 and now 840 lightweight trail runner. This one was popular for racing the Dipsea.
> Good selection of youth shoes.
APPAREL: Cary has brought in some terrific Prana, Nike, Adidas , Moving Comfort lines.
> "Supernova" Adidasshorts in black withwhite stripes..very cool
> Prana Skorts ($44)
> New Nike soft shell full zipjackets
> Men's Under Armour stylish short sleeve shirts ($30) (I bought 3)
Week of 9/1/08. Workouts, keep in mind 9/14/08 Banana Man Chase 5K for our group/Tamalpa Club turnout for this 5K Championships(www.bananamanchase.com
)... Dipsea workout for young runners..
> LINDA LINDSAY, I just learned, has placed in the XTERRA off-road TRIATHLON SERIES. I think this will qualify her for the Championships on Maui...more to come on this. Congrats Linda!
9/2/08. TUESDAY. 6:30am TEMPO at China Camp.
9/2/08. TUESDAY. 9am. TEMPO at Tenn Valley church parking lot. 1.5-2M warmup to north end of MV bike path then do 3-4M of tempo at 10M race pace.
9/4/08. THURSDAY. 7am / 9am TRACK at COM...Last hardest workout before 9/14 Banana Man Chase 5K championships and our groups' time trial for 5K.
4 x 100(100), 2 x 150(50), 2 x 200 (200):
5 X 1000 (200) run at 5K goal pace or a bit faster to lock in that race pace by "perceived exertion".
9/5/08 FRIDAY. Longer run for some of our group preparing for Fall marathons.
9/6/08. SATURDAY. 7am (6:30am warmup) HILL REPEATS/TEMPO/plus some key exercise instruction, at McGinnis Park. Emphasis on these workout sessions on developing leg strength, power-endurance - and confidence. This workout session is especially "comfortable environment" for the novice runners who is looking to improve their running. Learn how to use hillwork to make gains, short tempos for threshold fitness and the exercises to balance out your weaknesses.
1 x Long hill
2 x Med hill
2 x Sprint Hill
tempo out/back to concrete bridge (about an 800) then right into
3 x Short Hill
2 x Med hill
1 x Long Hill
Tempo out/back to concrete bridge
3 x Sprint hill
9/6/08. SATURDAY. ED's TRACK SESSION at Novato High School
after usual warmup of run and stride-outs:
2 x 200(200)
2 x 400 (on 2 1/2', 3')
2 sets of 600(200)
2 x 300 (100)...100 meters short of full lap
2 x 200 (200)
4 x 100 (100) so as to finish with "fast legs"
9/7/08...SUNDAY we will NOT be having our DIPSEA course tour for the youngsters due to conflicts with our hike leaders - UNLESS, I have some of the TH group lead the way; I can still shuttle some of the group back from Stinson....Look for update after Thursday.
Here was my PLAN:
the GOAL: to first learn the course by going over it once per month during the Fall - so the kids don't get lost when running it; then next year mid-January work on leg strength with hill repeats, some distance work. Then April getting on Dipsea course to be ready for June (If they don't get into Dipsea; there is always the DSE Practice Dipsea the week before).
It's not to be a large group, and the kids who participate should have solid basic ability to get through the distance - and be very interested in doing it. I don't want Cary to be dragging youngsters along who shouldn't be there. She's hiking it and adding some easy jogs here and there ( about 2 hour effort).
We decided on Sunday am because Saturdays are so busy for all families with kids/sports, and I have to be at work by 11am...after work sessions are too dark now...
I think by simply learning the course will take the anxiety and hype out of doing the event. Young people can handle this hill work just fine once they know the terrain: they are light, heart volume to bodyweight is good, and once they are familiar with the course-show no fear.
Want to help out with this project , let me know by emailing me at: firstname.lastname@example.org
I think this can be enjoyable for all the youngsters, with good support by the adults.
9/14/08. BANANAMAN CHASE 5K. 9am & Kids 50Metersj - 1Miles at 10:30am
Starts next on Kezar Drive next to Kezar Stadium . (www.bananamanchase.com
> It's also the PA/USATF 5k Championships for Men/Women Open, Masters, Seniors, Super Seniors, Veterans and Teams. Also for you all to get a base 5K time to determine your speedwork workouts.
> So we'll look for a good turnout from all of you to field teams and it does not matter whether you're a novice or experienced runner: filling teams of 3-5 is key. You can easily add more miles in the park on dirt trails after the race if you are preparing for the half or full marathon later in the Fall.
> Be sure you are a member of Tamalpa (http://www.tamalparunners.org/
) and have your PA/USATF card (good for the year to count in the scoring...(www.pausatf.org