Sunday, January 04, 2009
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
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
