Monday, January 26, 2009
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
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
