Sunday, January 11, 2009
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
> 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
