Week of 1/26/09. Workouts, some changes, races (Kaiser Half, Couples Relay), and more.
Extra workout with Ana on Sat, before some of you , who are training for Haleakala or do Kaiser half..ARCH RIVAL update.

> Note on KAISER HALF: This race will fill with 10,000 runners by pre-reg! Register online before TH deadline: that's the last day!

> Start looking for your relay partner for the COUPLES RELAY on 2-8-09. See http://www.tamalparunners.org/ for details. Many divisions, low key, perfect for kids with the new Kids Division category.

1/27/09. TUESDAY. 6:30am TEMPO from YMCA. 6-10M, sometimes we explore new routes at modest pace... Today it was running to McGinnis Park and running the proposed Feb TCRS course which will finish with an uphill by the Skateboard Park area.

1/27/09. TUESDAY. 9am. TEMPO (new format). 9am. Meet at Church parking lot, Tenn Valley.
This time, as final prep for the Kaiser Half, we'll do 1M at Half GPace; 1/2M recovery run; another 1M at Half GP; 1/2M recovery run; final 1M at Half GP.
So you can see it will be controlled pace running and focusing on "feeling" the Half GP effort so that on race day you go out at correct pace. Additionally, this workout will develop "Dancing With The Stars" legs; a request by one of our group.

1/29/09. THURSDAY. 7am & 9am. TRACK at COM.
A & B groups:
200 (200)
400 (on 2, 2 1/2')
600 (200)
800 (4:30, 5')
1000 (200)
800
600
400
200

C gp:
200 (200)
400 (on 3')
600 (200)
800 (on 6')
600 (200)
400 ( on 3')
200 (200)

1-31-09. SATURDAY. 7:30am....NO HILL REPEATS this Saturday due to Roger Gordon's SuperBowl Run and the Kaiser Half..

1-31-09. SATURDAY. 8:50am. ANA's HILL RUN. Meet at Church parking lot Tam Valley across from fruit stand...1.5 hour run easy pace, followed by coffee at nearby Starbuck's. This can serve as workout for those of you building mileage over two days.

1-31-09. SATURDAY. 8am. ED's TRACK SESSION. at Novato HS. track.
This time same as THURSDAY group...may want to check with Ed if he will be having this session with Roger Gordon's run the next day...

2-1-09. SUNDAY. Kaiser Permanente Half Marathon.
(I'll be out on the course starting early in the am).

ARCH RIVAL:
Sale shoes: MONTRAIL: men and women's trail
CONTINENTAL DIVIDE $79.95 (good day hiker, solid with mesh upper)
STREAK $59.95: light trainer for off-road terrain

ASICS 2130 for men and women at $$69.95

BROOKS for women on selected sizes
ADRENALINE 8: $74.95 (normally $94.95)

We have ASICS Volleyball shoes for men and women

We carry EXTRA WIDE New Balance shoes for kids.

The "rocker-bottom " Shoes: The MBT's on sale for $160

TRACK SHOES for high school runners with 10% discount!

We also carry Merino Wool apparel (which I love) by ICE BREAKER and SMARTWOOL  ¶ 6:17 PM

  Week of 1-19-09. Workouts, special workout Sunday, some thoughts.
NOTE CHANGES FOR TUESDAY 9am group and SUNDAY! as of 1-19-09; 1-23-09.

1-20-09. TUESDAY, 6:30am (Brad and Jason go at 6am) TEMPO Run; Bucks Landing (1/2M before China Camp entrance)..6, 8, or 10 miles.

1-20-09. TUESDAY, . HILL REPEATS. By vote: we are CANCELLING this workout due to Obama's Day! I am doing TEMPO at about 10:30am or 11am from BUCK'S LANDING (half mile before China Camp) with Michelle and Kathleen; others can join for 2M warmup and then either 3,4,5,6 or 8M of Tempo. ...Mimi, just so you know I have Rob Flatland for training partner on these Tempo runs; info coming...
Or, get your mileage in later while weather is good. Steady miles is the order of the day if you are planning on the half marathon on 2-1-09.


1-22-09. THURSDAY, 7am & 9am. TRACK at COM...A new long interval workout for half marathon.
after usual warmup and strideouts:
1 x 600 (200)
2 x 1200 (only 1' rest)...pace at moderate effort due to minimal rest
1 x 1000 (200)
2 x 800 (1') ... pace at moderate effort

C gp: 2 x 800 ( 2' at moderate papace)
2 x 600 (200)
2 x 400 (1')

1-22-09. SATURDAY, 8am ED'S TRACK SESSION at Novato HS.
2 x 1200 (1')...watch your pacing; rest time is short
1 x 100 (200)
2 x 800 (1')

1-22-09. SATURDAY, 7:30am HILL REPEATS/XT at Villa Marin hill entrance located behind Northgate Shopping Center (west side). Half hill emphasis this Saturday.
(1 x 12 Braced Squats)
2 x Half H
1 x Short H
1 x Sprint H

(1 x 20 "Bicycles")
2 x Sprint H
1 x Long H
1 x Short H

(1 x 10 Deadlift or Sumo DL)
1 x ShortH
1 x Half H
1 x Sprint H
1 x Long H

( 1 x 20 Hammer Curls)
1 x Half H
2 x Sprint H
1 x Half H

CHANGES:
1-25-09. SUNDAY,. DOUBLE RRGRADE RUN will happen, at 7am and 9:15am - primarily for Gayle S. because she can't do the Bandit Run. So far she has a running partner for the first and second ascents; a few more can go with her as I'll have room in the Subaru. But let me know, okay? I will pick her up about 8:30am at the top,take her down and her running partner; then she will go up again and Kevin will pick her up to take her off the Mountain thereby avoiding too much downhill. This RRG is perfect for Haleakala! Should be a good workout for some of you..can contact me also at 462-6588 I' will be at work Saturday 10-5.  ¶ 8:27 PM

  Week of 1-12-09. Workouts for this week. We have spectacular weather this week: get in the solid workouts while you can!

> a green water bottle was left at Saturday's hill repeat workout; I'll bring it this Sat.
> Ladies, bring your TAMALPA TEAM TOP for photo shoot by Ana again.

> To attend the Tamalpa club workouts you must be a member of Tamalpa (insurance coverage); go to http://www.tamalparunners.org/ to sign up.

> See if you can commit to 5 PA/USATF races this year: coming up is Redding's 10 miler and then in March the "Across The Bay 12K" event which will have team scoring. To have your participation count for Tamalpa scoring sign up once per year for USATF at www.pa/usatf.org site. We are Club #100: Tamalpa Runners. Don't think that you have to be "fast" ; getting our numbers out there is what counts so we can score teams! Participating is the first step.

> SUNDAY 1-18-09 will Tamalpa TCRS run at Tenn Valley3.78M (see below). Those preparing for HALEAKALA can run the 4M, then add Marincello Hill to Ft. Cronkhite's Gerbode Valley, go down the Miwok Grade, back up Bobcat Trail and back to Tenn Valley parking lot down Marincello. The following weekend we do Double RRGrade for long one. (Remember to sign up for Tamalpa Runners before (online) or at the race.

1-13-09. TUESDAY. 6:30am. TEMPO from YMCA...6-10M .
Today was day for exploring /discovering new route for a 9M workout.

1-13-09. TUESDAY. 9am ( or a bit after to allow time to get kids dropped off and over there).
Today we do RRGRACE 8M uphill:
should be spectacular weather! Meet at usual place by MV Police/Fire/City Hall building on Corte Madera Ave, just around corner from downtown bus depot. Remember to let me know if you are going: we may need to have more than just my van 595-1307 or coachkees@yahoo.com). Sandy may be able to help out. Remember to bring a small bag with change. AND NOTE:
Ana wants you all to wear TAMALPA CLUB RACE UNIFORMSfor photo shoot. DON'T FORGET..(If you dont' have one, stop by Arch Rival in Bon Air and buy one; you're going to need it for Across The Bay 12K and other events.

1-15-09. THURSDAY. 7am & 9am TRACK session at COM
(Remember to bring your TAMALPA UNIFORM TOP so Ana can take more pictures)
We warm up at 7am; get the workout going at 7:25..This time we work on improving our shorter race speed for the 2M:
A group: 14 x 400 (on 2')
B group: 12x400 (on 2 1/2')
C group: 8x 400 (3)

1-17-09. SATURDAY. ED'S TRACK SESSION, 8am at NOVATO HS.
Workout geared more towards the Couple's Relay event put on by Tamalpa Runners on 2/8/09.

A gp: 11 x 400 (on 2') for those under 6'pace;
4 x 200 (200)
B gp: 10 x 400 (on 2 1/2'
4 x 200 (200)
C gp: 6 x 400 (on 3')
4 x 200 (200)

1-17-09. SATURDAY. 7:30am HILL REPEATS/XT exercises for runners, at VILLA MARIN hill located on backside (west side) road of NGate Shopping Center. It's steep entry road to the condos on top..
#C workout: this time has Long H. emphasis
(1 x 15 "Mtn. Climbers" a right /leg execution counts as one rep)
1). 2 x Short H
1 x Long H
1 x Sprint H

2) ( 1 x 12 Overhead Squat w/Bar, KB or plate)
1 x 1/2H
1 x ShortH
2 x SprintH

3) (45" timed Plank hold on elbows and toes)
2 x ShortH
1 x HalfH
1 x LongH

4) (1 x 10 Walk/or Step Lunges each leg)
2 x Sprint H
1 x ShortH
1 x Long H

Finish with Snatch Squats w/Kb for flexibility, leg, hip range of motion and core. 1 x 8 each arm). Follow with cooldown run and stretching.

1-18-09. SUNDAY 9am TAMALPA TCRS #1, 3.78M at Tenn Valley parking lot.
NOTE: please carpool from Manzanita parking lot because Rangers are considering revoking permit due to overcrowding at start..Details on race: www.Tamalparunners.org.


more to come.  ¶ 7:36 PM

  Week of 1/05/09. Workouts, changes in Saturday workout; races to look forward to.
All those who are in the 9am TuTh group, remember to wear your Tamalpa uniform for pictures next Tuesday when we do RR Grade. If you don't have the Tamalpa colors to wear check at Arch Rival, Bon Air or call /email Ana to obtain your set.

> 1/6/09. TUESDAY. 6am & 6:30am. TEMPO. Buck'sLanding ( half mile before China Camp kiosk entrance, park at little dirt pull-off area)

> 1/6/09. TUESDAY 9am group: HILL REPEATS & TEMPO. Meet at Church Parking lot Tenn Valley. Combination of everything today. (ANA, meet me 8:45am there to go over couple of key lifts unless it's raining). We will run even if it's raining.

> 1/8/09. THURSDAY. 7am & 9am TRACK session at COM.
Looking towards including rotating interval days that are geared for Kaiser Half Mar., Couples Relay, Across The Bay 12K (team scoring event) . After the usual warmup and stridouts:
A & B groups: 1 x 1200 (400)
1 x 1000 (200)
3 X 800 (400) - fast 800's due to extra rest

C Group: 2 x 800 (400)
2 x 600 (200)
2 x 400 (on 3')

> 1/10/09. SATURDAY. Warmup 7am; workout at 7:30am. HILL REPEATS w/ some crossfit training. Meet at base of "VILLA MARIN" hill (park along road, not on the hill).

It's behind NorthGate Shopping Center-across from old Mervyns. It's a great solid .25M hill that we've broken up into different lengths for variety of fitness emphasis. Note, that we start HR at 7:30am ; so do a solid warmup couple of miles and be ready to go!
Please remember this is a private road; stick to right side going up and for the easy jog down: there will be some traffic coming up and down.
.This hill work will also get us ready for the climb onto the GG BRidge with the Across The Bay 12K , March 15th and our Dipsea prep. You will also be learning key exercises for leg muscle endurance, running strength and posture development.

Format shift: We're going to do the workout in timed sets: start the watch, do the round of exercises first; immediately followed by 4 hill repeats, stop the watch = one set. Then set up the next set and time it. Eventually we time the entire workout. We will be rotating 3 workouts so you can measure your improvement.
Set #1: 1 x 15 Burpees Set #2: 1 x 8 Braced Squats w/ 4" hold.
2 x 1/2 hill 1 x Long H
2 x Short H. 1 x Short H
1 x Sprint H 2 x Sprint H

Set #3: 1 x 12 Box Jumps Set #4: 1 x 12 "Med ball/iron plate swing"
2 x Short H 2 x Sprint H
1 x 1/2 H 2 x Half H
1 x Sprint H

Afterwards: add Light KB "Snatch Squats" for flexibility. Stretching. Some will stay and learn proper Deadlift w/ Olympic EZ Curl Bar and Sumo Deadlift w/KB.

> 1/10/09. SATURDAY. 8am. ED's TRACK SESSION at NOVATO HS.
A/B groups:
1000 (200)
800 (200)
2 x 600 (200)
2 x 400 (on 2', 2 1/2')
4 x 150 (50)...finsih with fast legs

C Group:
1 x 800 (400)
2 x 600 (200)
2 x 400 (on 3')
4 x 150 (50)

> 1/11/09: SUNDAY. 7am Long Distance workout: Bear Valley to Pantoll.
Kevin, Dave C. Mike Soltez will have cars at Pantoll; I'll be driving folks from COM parking lot (it's centrally located) to BV: , Linda L, Vicki D., Rebecca? Michelle, Gayle S, . to start for this point-to-point run in uphill direction. This is geared to the group running Haleakala in March and those who want hilly long run.
I will give aid at 13M (Bolinas Fairfax Rd/Ridge Road) since there is no aid along the way on this equivalent to a 20 miler. Will take solid 2 hours plus to get that split at Bolinas Fairfax Rd. You all re-fill water bottles, eat energy stuff (bring your packet of goodies in bags for me to hand out); then I must go to work and leave that spot by 10:15am. Rides shouldn't be a problem; the run is spectacular. Those who want a good 13 miler can run it to where I'll be and get a ride.

RACES to consider:
2/1/09 Kaiser Permanente Half Marathon
2/8/09 Tamalpa's Couples Relay 2M each ....Let's even more youth running this year! The women run first (2M), then hand off to their partner who also runs 2M...Anyone from St. Mark's school who can get the info to Mr. Orwick?
3/15/09 Across The Bay Bay 12K (team scoring event) our hill work will pay off for this one. I want to see how many teams we can have score for this event. It's a local championships, runs from Sausalito and across the GG Bridge to Aquatic park. Go to Rhody Co Productions website and read about the history of this Houlihan's to Houlihan's race on the Rhodyco.com website: you'll see how Dave and i started the event and have worked together on it every since.
4/19/09 Marin Marathon, Half Marathon, 10K... check out www.MarinMarathon.com to get the basic info. The Half M. will be half road/half trail.

ARCH RIVAL
> With this cold weather consider the MERINO WOOL CLOTHING line of apparel: i live in the stuff! No, it's not itchy and has "No stink!" feature.
> We have handy lightweight running gloves, headbands for the cold in the Bay Area.
> New CROSS TRAINING shoes by Nike and Under Armour.
> Check out the lightest rain jacket/shirt that is WATERPROOF by Sugoi "HYDROLYTE"
I don't know of any lighter version for a jacket (more like a shirt) that is waterproof.
> The rocker-bottom MBT shoes are available in both stores with a good number on sale at $160 (vs $250 regular price)


more tocome...  ¶ 11:30 PM