Sunday, January 18, 2009
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
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
