Sunday, February 15, 2009
Week of 2/16/09. Workouts for this week; special long run for Haleakala group on Sunday-.
RUN SITE HAS BEEN CHANGED!
>See below regarding Feb 28th for all WOMEN's TEAMS at Liz Shortino's house.
> NEW: Saturday, 2/21/09 Long Run from Marin YMCA, about 20+ miles loop course.
> NOTE: SWITCHED SUNDAY Long Run for Haleakala and SWITCHED to meeting at 7am by CHINA CAMP campground kiosk. Kevin is contact at lowbrass1@comcast.net.
MARIN MARATHON 10K 8-Week Training program:
Those who will be signing up for the 8 Week Training program for this 4-19-09 event ($75) can contact me at coachkees@yahoo.com. I will have the weekly workouts up on this blog until I finalize my http://www.keesfitness.com/ site. Meanwhile if you can meet me at one of the days below that will get you started. Tuesday, tempo by China Camp at 6:30am; Thursday track at 7am or 9am are good days and Saturday 7:30am if during the week does not work for you.
contacting me: So can call me in eve on home phone (472-7917) or call me at work Wed-Sunday at ARCH RIVAL 461-6588, or email: coachkees@yahoo.com-I can check it at work).
> DEB RUSHMAN just had her outpatient back surgery to remove a lump and hopefully relieve pressure on her discs. Jon says she needs to be flat on back for days and is on pain pills. After a period of time we'll see how it all went. All the best Deb with your recovery!
> Our workouts are also going to focus on the mid-March "Emerald Nuts Across The Bay 12K" run and get as many people out there so we have a good Tamalpa team showing. It's good practice to learn how to focus on a race so that you can do your best effort on that day. Putting it together is always the challenge: keeping healthy and not leaving your best effort the week before or after the event.
>update on the KeesFitness site: still under construction, waiting to finalize the PayPal linkup as a priority so folks can pay online. I'm going to put up more pictures for each category on the site and pictures of our group during the year, but otherwise coming along. I will be posting overviews on the training 5K - Marathon training programs so you have access to them.
The training programs I've come up with are based only partly on my experience, but after working with a large number of novices, intermediate and experienced runners it's most important to figure what works for all of YOU. What works for all of you is more important than what I did for training. But I learned a lot, that I can pass on from my very concentrated preparation for 5K through 50 miles. Any workouts I include you can be sure I've done my self - and probably Sister Marion too! Our programs are primarily based on 4 days/week sessions to allow for recovery and cross training.
> I'll be posting a 10K training program for MARIN MARATHON (4-19-09). It's good for our local runners to support a local event: takes many volunteers and participants to make it successful. Race Director, MARK LEIBERT, will appreciate help from the Marin runners.
2/17/09. TUESDAY, 6:30am TEMPO run (4-10M) from CHINA CAMP site.
Actually just past Buck's Landing, at pulloff dirt area is where we start. We do 2M warmup, followed by either 3,4,6, or8 miles tempo; depending ont the distance event you are preparing for. Tempo workouts are key for successful 10K, half marathon and marathon road events.
2/17/09. TUESDAY. 9am, WATER DISTRICT RUN w/ Kevin 6-10M. Meet at Ross Common. He will mix up steady running, hills and flat tempo training.
2/17/09. TUESDAY. 9am HILL REPEATS/TEMPO. Meet at Church parking lot, by Fruit Stand in Tam Valley. Once again there will be new creative twist to part of the workout!
2/19/09. THURSDAY. 7am & 9am TRACK at COM.
A & B gps:
1200 (400)
200 (200) so the 200 quickly utilizing rapid turnover and light touch on the track
1000 (200)
200 (200)
800 (on 4:30 or 5')...."C" gp.
200 (200)
600 (200)
200 (200)
400 (on 2' or 2:30)
200 (200)
2/21/09.SATURDAY. 8am. ED'S TRACK SESSION at Novato HS.
same as TH group.
2/21/09. SATURDAY. 7:30am. HILL REPEATS/XT Exercises at "Villa Marin" site.(on west side of northgate Shopping Center-across from the old Mervyn's)
Be ready for a new twist to the training. Do your warmup 1.5-2M at 7am so that you are ready to go for the hill repeat session. During each session you will learn new combinations of hill repeats and exercises that improve your running along with a kettlebell or weight training exercises specifically for the running.
2/21/09. SATURDAY, 8:30am. LONG RUN, 20M from Marin YMCA
Cynthia, Sarah, Jeannie and others will be running with stopoff at about 15M by China Camp)
(take Lucas Valley rd exit, go west one block, left on Los Gamos; it's .5M in). Basic course: go out backside of Ymca, across Freitas Pkwy, behind Northgate Shopping Center, Lincoln, Dominican, Montecito Shopping Center, out Pt. San Pedro Rd all the way counterclockwise, to beginning of Shoreline Trail for 5.5M on dirt, then Santa Venetia, Civic Center, NGate & back to the YMCA.
2/22/09. SUNDAY.. CHANGE!!. LONG RUN for Haleakala group SWITCHED to CHINA CAMP campground entrance in front of kiosk at 7AM!! If the weather is very wet and rough don't go too long (less than 2 1/2 hours) and don't worry about a lot of hillwork; we'll do that the next weekend, okay? I don't want any of you becoming sick from running too long in the rain and cold. Remember to drink fluids and take your energy fuel.
NOTE: Women's Team Meeting on Feb 28, 6:30pm; all age groups! See if you can attend
...by Karen Steele
Hello team mates! We have an amazing group of approximately 40 women who have committed to race for Tamalpa and it’s time to meet and greet each other in a purely social setting. This includes the Open, Master, Senior, and Super Senior Women’s race teams for Roads, XC, and Ultras. Our kick-off event has been scheduled for Saturday, February 28 at 6:30 PM. Liz Shortino has graciously offered her home located at 50 Yolanda in San Anselmo. Liz (and a few helpers) will be providing the main course and soft drinks and we ask that each of you bring a side dish or salad to share, and any other type of beverage that you would like.
In addition to the socializing, a short program will be presented which will include a review of the PA Racing Schedule, team rosters, uniform distribution, discounted shoe and clothing purchases, etc. This will also be a great time to share your training/work/child care schedules in order to find training partners or at least identify all of the potential workouts that you could take advantage of.
Each of you will be receiving this email through your race team captain so please send them an RSVP so that we can confirm how much cooking Liz will need to do! Our first targeted race is right around the corner with the 12K on March 15. Our Master’s team will have already gotten us off to a great start by racing the NorCal 10 mile the week before in Redding.
See you on the 28th!
Karen Steele (Race Committee Member)
MARIN MARATHON 10K program:
First week and some explanation regarding the training schedule:
> Based on 4 days per week (you can add more if recovering adequately): TuThSatSun.
> We have only 8 weeks and I'm assuming you are running/joggin 10-15/week now. if not you will be including more of a jog/walk program for the longer time periods which will work just fine.
> This course which is also used for the Marin Triathlon is off-road and includes hilly terrain.
How the workout days are planned; your schedule may be different, but you can simply re-arrange it to fit what works for you. The paved part of the course has every half mile painted on the road. We will use that for Tempo practice, i.e. running at 10M race pace or "comfortably stressed" pace to acclimate to steady pace running for 2-3 miles.
Mon: Recovery day (R) - needed after weekend session;
Tue: Rolling hills sessions, alternated with Tempo sessions: each week we will rotate these two workouts. The tempo is actually near the race site: we meet just past Buck's Landing at the dirt pulloff area, do a 2M easy warmup then start our 10M race pace effort, i.e. "comfortably stressed" pace.
Wed:Rest or emphasis on gym work of core training, stretching and swimming if you have access to pool. You do these items so counter the tightness you develop during your running program; core work so your posture holds for good running form.
Thursdays: Track. Even for novices here is where you can work with a group, learn your pacing and improve speed. It also gives me time to meet with you and see how you are running. Runners meet at 7am or 9am for the warmup 1.5-2 mile run on bike path or track; we get started at 7:25am and 9:20am.
Fridays: Rest or core and stretcing again.
Saturdays: I have the Hill Repeat session where I'll ease you into that workout along with neighborhood running. Warmup steady run around Northgate or the neighborhood, then we start at 7:30am.
Sundays: Long Run for endurance development. This can consist of run/walk program if your a novice or simply run the time period. The run/walk consists of a pattern of say, 5' run/30" walk so it's never a push or strain. I put the approximate mileage next to the time period, e.g. 40'/4 using a 5'Run/ 30" walk routine. You'll find you can safely and without undue effort complete the time period.
once you have the hour's worth of run/walk you should be able to run the 10K with a break or two.
Mon: Rest
Tue 2/17: 30' of rolling terrain (3M of hills). N. San Pedro Rd/China Camp is good and I have each half mile marked for you. We meet at 6:30am. Please call (595-1307) or email me (coachkees@yahool.com) if you will be coming to the workout.
Wed 2/18: Rest or core and stretching day
TH, 2/19:: after the usual warmup, 1.5M total faster track work (we'll gradually work up to 3M)
Friday 2/20: Rest, core and stretching.
Saturday, 2/21: 25' run and some hill repeats (meet at "Villa Marin" road entrance)
Sunday, 2/22: long run of 40' (4M) using the 5' run with/ 30" walk routine; otherwise run the 4M.
I will be coming out to meet with you on the following Sunday (3/1) this Sunday has conflict) ¶ 11:34 AM
RUN SITE HAS BEEN CHANGED!
>See below regarding Feb 28th for all WOMEN's TEAMS at Liz Shortino's house.
> NEW: Saturday, 2/21/09 Long Run from Marin YMCA, about 20+ miles loop course.
> NOTE: SWITCHED SUNDAY Long Run for Haleakala and SWITCHED to meeting at 7am by CHINA CAMP campground kiosk. Kevin is contact at lowbrass1@comcast.net.
MARIN MARATHON 10K 8-Week Training program:
Those who will be signing up for the 8 Week Training program for this 4-19-09 event ($75) can contact me at coachkees@yahoo.com. I will have the weekly workouts up on this blog until I finalize my http://www.keesfitness.com/ site. Meanwhile if you can meet me at one of the days below that will get you started. Tuesday, tempo by China Camp at 6:30am; Thursday track at 7am or 9am are good days and Saturday 7:30am if during the week does not work for you.
contacting me: So can call me in eve on home phone (472-7917) or call me at work Wed-Sunday at ARCH RIVAL 461-6588, or email: coachkees@yahoo.com-I can check it at work).
> DEB RUSHMAN just had her outpatient back surgery to remove a lump and hopefully relieve pressure on her discs. Jon says she needs to be flat on back for days and is on pain pills. After a period of time we'll see how it all went. All the best Deb with your recovery!
> Our workouts are also going to focus on the mid-March "Emerald Nuts Across The Bay 12K" run and get as many people out there so we have a good Tamalpa team showing. It's good practice to learn how to focus on a race so that you can do your best effort on that day. Putting it together is always the challenge: keeping healthy and not leaving your best effort the week before or after the event.
>update on the KeesFitness site: still under construction, waiting to finalize the PayPal linkup as a priority so folks can pay online. I'm going to put up more pictures for each category on the site and pictures of our group during the year, but otherwise coming along. I will be posting overviews on the training 5K - Marathon training programs so you have access to them.
The training programs I've come up with are based only partly on my experience, but after working with a large number of novices, intermediate and experienced runners it's most important to figure what works for all of YOU. What works for all of you is more important than what I did for training. But I learned a lot, that I can pass on from my very concentrated preparation for 5K through 50 miles. Any workouts I include you can be sure I've done my self - and probably Sister Marion too! Our programs are primarily based on 4 days/week sessions to allow for recovery and cross training.
> I'll be posting a 10K training program for MARIN MARATHON (4-19-09). It's good for our local runners to support a local event: takes many volunteers and participants to make it successful. Race Director, MARK LEIBERT, will appreciate help from the Marin runners.
2/17/09. TUESDAY, 6:30am TEMPO run (4-10M) from CHINA CAMP site.
Actually just past Buck's Landing, at pulloff dirt area is where we start. We do 2M warmup, followed by either 3,4,6, or8 miles tempo; depending ont the distance event you are preparing for. Tempo workouts are key for successful 10K, half marathon and marathon road events.
2/17/09. TUESDAY. 9am, WATER DISTRICT RUN w/ Kevin 6-10M. Meet at Ross Common. He will mix up steady running, hills and flat tempo training.
2/17/09. TUESDAY. 9am HILL REPEATS/TEMPO. Meet at Church parking lot, by Fruit Stand in Tam Valley. Once again there will be new creative twist to part of the workout!
2/19/09. THURSDAY. 7am & 9am TRACK at COM.
A & B gps:
1200 (400)
200 (200) so the 200 quickly utilizing rapid turnover and light touch on the track
1000 (200)
200 (200)
800 (on 4:30 or 5')...."C" gp.
200 (200)
600 (200)
200 (200)
400 (on 2' or 2:30)
200 (200)
2/21/09.SATURDAY. 8am. ED'S TRACK SESSION at Novato HS.
same as TH group.
2/21/09. SATURDAY. 7:30am. HILL REPEATS/XT Exercises at "Villa Marin" site.(on west side of northgate Shopping Center-across from the old Mervyn's)
Be ready for a new twist to the training. Do your warmup 1.5-2M at 7am so that you are ready to go for the hill repeat session. During each session you will learn new combinations of hill repeats and exercises that improve your running along with a kettlebell or weight training exercises specifically for the running.
2/21/09. SATURDAY, 8:30am. LONG RUN, 20M from Marin YMCA
Cynthia, Sarah, Jeannie and others will be running with stopoff at about 15M by China Camp)
(take Lucas Valley rd exit, go west one block, left on Los Gamos; it's .5M in). Basic course: go out backside of Ymca, across Freitas Pkwy, behind Northgate Shopping Center, Lincoln, Dominican, Montecito Shopping Center, out Pt. San Pedro Rd all the way counterclockwise, to beginning of Shoreline Trail for 5.5M on dirt, then Santa Venetia, Civic Center, NGate & back to the YMCA.
2/22/09. SUNDAY.. CHANGE!!. LONG RUN for Haleakala group SWITCHED to CHINA CAMP campground entrance in front of kiosk at 7AM!! If the weather is very wet and rough don't go too long (less than 2 1/2 hours) and don't worry about a lot of hillwork; we'll do that the next weekend, okay? I don't want any of you becoming sick from running too long in the rain and cold. Remember to drink fluids and take your energy fuel.
NOTE: Women's Team Meeting on Feb 28, 6:30pm; all age groups! See if you can attend
...by Karen Steele
Hello team mates! We have an amazing group of approximately 40 women who have committed to race for Tamalpa and it’s time to meet and greet each other in a purely social setting. This includes the Open, Master, Senior, and Super Senior Women’s race teams for Roads, XC, and Ultras. Our kick-off event has been scheduled for Saturday, February 28 at 6:30 PM. Liz Shortino has graciously offered her home located at 50 Yolanda in San Anselmo. Liz (and a few helpers) will be providing the main course and soft drinks and we ask that each of you bring a side dish or salad to share, and any other type of beverage that you would like.
In addition to the socializing, a short program will be presented which will include a review of the PA Racing Schedule, team rosters, uniform distribution, discounted shoe and clothing purchases, etc. This will also be a great time to share your training/work/child care schedules in order to find training partners or at least identify all of the potential workouts that you could take advantage of.
Each of you will be receiving this email through your race team captain so please send them an RSVP so that we can confirm how much cooking Liz will need to do! Our first targeted race is right around the corner with the 12K on March 15. Our Master’s team will have already gotten us off to a great start by racing the NorCal 10 mile the week before in Redding.
See you on the 28th!
Karen Steele (Race Committee Member)
MARIN MARATHON 10K program:
First week and some explanation regarding the training schedule:
> Based on 4 days per week (you can add more if recovering adequately): TuThSatSun.
> We have only 8 weeks and I'm assuming you are running/joggin 10-15/week now. if not you will be including more of a jog/walk program for the longer time periods which will work just fine.
> This course which is also used for the Marin Triathlon is off-road and includes hilly terrain.
How the workout days are planned; your schedule may be different, but you can simply re-arrange it to fit what works for you. The paved part of the course has every half mile painted on the road. We will use that for Tempo practice, i.e. running at 10M race pace or "comfortably stressed" pace to acclimate to steady pace running for 2-3 miles.
Mon: Recovery day (R) - needed after weekend session;
Tue: Rolling hills sessions, alternated with Tempo sessions: each week we will rotate these two workouts. The tempo is actually near the race site: we meet just past Buck's Landing at the dirt pulloff area, do a 2M easy warmup then start our 10M race pace effort, i.e. "comfortably stressed" pace.
Wed:Rest or emphasis on gym work of core training, stretching and swimming if you have access to pool. You do these items so counter the tightness you develop during your running program; core work so your posture holds for good running form.
Thursdays: Track. Even for novices here is where you can work with a group, learn your pacing and improve speed. It also gives me time to meet with you and see how you are running. Runners meet at 7am or 9am for the warmup 1.5-2 mile run on bike path or track; we get started at 7:25am and 9:20am.
Fridays: Rest or core and stretcing again.
Saturdays: I have the Hill Repeat session where I'll ease you into that workout along with neighborhood running. Warmup steady run around Northgate or the neighborhood, then we start at 7:30am.
Sundays: Long Run for endurance development. This can consist of run/walk program if your a novice or simply run the time period. The run/walk consists of a pattern of say, 5' run/30" walk so it's never a push or strain. I put the approximate mileage next to the time period, e.g. 40'/4 using a 5'Run/ 30" walk routine. You'll find you can safely and without undue effort complete the time period.
once you have the hour's worth of run/walk you should be able to run the 10K with a break or two.
Mon: Rest
Tue 2/17: 30' of rolling terrain (3M of hills). N. San Pedro Rd/China Camp is good and I have each half mile marked for you. We meet at 6:30am. Please call (595-1307) or email me (coachkees@yahool.com) if you will be coming to the workout.
Wed 2/18: Rest or core and stretching day
TH, 2/19:: after the usual warmup, 1.5M total faster track work (we'll gradually work up to 3M)
Friday 2/20: Rest, core and stretching.
Saturday, 2/21: 25' run and some hill repeats (meet at "Villa Marin" road entrance)
Sunday, 2/22: long run of 40' (4M) using the 5' run with/ 30" walk routine; otherwise run the 4M.
I will be coming out to meet with you on the following Sunday (3/1) this Sunday has conflict) ¶ 11:34 AM
