Monday, February 02, 2009
Week of 2/2/09. Workouts, results. weekend stuff, Couples Relay(2/9) and a Kettlebell training class in Sausalito 3/7/09 (see below)...
Well, first of all my congrats to all those from our workout groups who ran the KAISER PERMANENTE HALF MARATHON! From the feedback I've received that at least 95% of those who ran on that perfect day finished with PR's (personal records). (I'll be posting our list here later, (have in the store window now) can also find it on http://www.buzzwordproductions.com/ or http://www.rhodyco.com/)
I'm sure you learned a great deal more about yourselves by participating in a race: it's your venue to test yourselves. I know it can be a cause for anxiety, but that's part of the fun and satisfaction - when you embrace it..Then you can go through life knowing you tackled a self-test situation.
BUT, after such a race, take time to recover from the stress of the effort: your tissues can be more than likely be inflamed -they need to "cool down". Remember, anytime you push the pace you have to be fair to your body and give it time to recover.
> REMINDER for those in the 9am TuTh groups that you are signed up with Tamalpa Runners: need you as members so that you're covered by insurance. Go to: http://www.tamalparunners.org/. A
> New Men's 60+ Marathon World Record of 2:36:30 set on 2-1-09 at the Beppu-oita Marathon in Japan by YOSHIHISA HOSAKA. Apparently he was nursing calf problem and battled headwinds; he suffered, but pulled it out! His half marathon split: 1:16:52! Started running at age 36, ran 30K/day to prepare for this race. Wow! His age-graded equivalent is a 2:07:35.
2/4/09. TUESDAY. 6:30am TEMPO from China Camp site (Buck's Landing)
Brad's group, the fast group, will go at 6am; rest of us at 6:30am...
2/4/09. TUESDAY, 9am HILL REPEATS, with KEVIN - from Ross Common has started up again. They'll warmup to Phoenix Lake area and the dam; from there he'll lead a different workout.
2/4/09. TUESDAY. 9am HILL REPEATS...TENN VALLEY, at Church parking lot...
Those who ran the half marathon will do easy run today; the rest will do hill repeats. Ihad change in plans and my meeting was postponed. So, we'll celebrate your good Half or Roger Gordon's Superbowl Run with either coffee and snack or go to Dipsea Cafe. Sandy will be coming also.
So if you're wanting to get started with Hill Repeats and some Tempo runs, come join the group.
2/6/09. THURSDAY. 7am & 9am TRACK at COM.
After the usual drills;
2 x 1000 (200)
1 x 600 (200)
2 x 400 (2', 2 1/2', 3')
1 x Mile @ Couples Relay pace.
"C" Group:
2 x 800 (on 6')
1 x 600 (200)
2 x 400 (on 3')
1 x 1000 (200)
2/8/09. SATURDAY. 8am. ED'S TRACK SESSION at Novato High School.
Same workout as THURSDAY group, but do first part easy and focus on the mile pacing.
2/9/09. 7:30am. HILL REPEATS/XFit exercises...With Kees at driveway to "Villa Marin" which is located on backside of NorthGate Shopping Center. A perfect hill for a variety of hill repeat distances...We will do our #1 of 4 programs again...
2/8/09..COUPLES RELAY 2 x 2 miles; each person runs 2 miles...9am. Held at Vintage Oaks Shoppin Center on the east side of the center. http://www.tamalparunners.org/ for details.
A terrific race for all ages. Divisions are determined by combined ages of each two people on the team...
3/7/09. Saturday. KETTLEBELL TRAINING Class. 2-5pm, $65. at Nautilus of Marin, Sausalito.
Check http://www.kettlebellinstructor.com/ for details. Greg Althen , who teaches the class, is a certified Russian kettlebell trained instructor and owns . This is our chance to learn the basics of KB training locally! ¶ 7:07 PM
Well, first of all my congrats to all those from our workout groups who ran the KAISER PERMANENTE HALF MARATHON! From the feedback I've received that at least 95% of those who ran on that perfect day finished with PR's (personal records). (I'll be posting our list here later, (have in the store window now) can also find it on http://www.buzzwordproductions.com/ or http://www.rhodyco.com/)
I'm sure you learned a great deal more about yourselves by participating in a race: it's your venue to test yourselves. I know it can be a cause for anxiety, but that's part of the fun and satisfaction - when you embrace it..Then you can go through life knowing you tackled a self-test situation.
BUT, after such a race, take time to recover from the stress of the effort: your tissues can be more than likely be inflamed -they need to "cool down". Remember, anytime you push the pace you have to be fair to your body and give it time to recover.
> REMINDER for those in the 9am TuTh groups that you are signed up with Tamalpa Runners: need you as members so that you're covered by insurance. Go to: http://www.tamalparunners.org/. A
> New Men's 60+ Marathon World Record of 2:36:30 set on 2-1-09 at the Beppu-oita Marathon in Japan by YOSHIHISA HOSAKA. Apparently he was nursing calf problem and battled headwinds; he suffered, but pulled it out! His half marathon split: 1:16:52! Started running at age 36, ran 30K/day to prepare for this race. Wow! His age-graded equivalent is a 2:07:35.
2/4/09. TUESDAY. 6:30am TEMPO from China Camp site (Buck's Landing)
Brad's group, the fast group, will go at 6am; rest of us at 6:30am...
2/4/09. TUESDAY, 9am HILL REPEATS, with KEVIN - from Ross Common has started up again. They'll warmup to Phoenix Lake area and the dam; from there he'll lead a different workout.
2/4/09. TUESDAY. 9am HILL REPEATS...TENN VALLEY, at Church parking lot...
Those who ran the half marathon will do easy run today; the rest will do hill repeats. Ihad change in plans and my meeting was postponed. So, we'll celebrate your good Half or Roger Gordon's Superbowl Run with either coffee and snack or go to Dipsea Cafe. Sandy will be coming also.
So if you're wanting to get started with Hill Repeats and some Tempo runs, come join the group.
2/6/09. THURSDAY. 7am & 9am TRACK at COM.
After the usual drills;
2 x 1000 (200)
1 x 600 (200)
2 x 400 (2', 2 1/2', 3')
1 x Mile @ Couples Relay pace.
"C" Group:
2 x 800 (on 6')
1 x 600 (200)
2 x 400 (on 3')
1 x 1000 (200)
2/8/09. SATURDAY. 8am. ED'S TRACK SESSION at Novato High School.
Same workout as THURSDAY group, but do first part easy and focus on the mile pacing.
2/9/09. 7:30am. HILL REPEATS/XFit exercises...With Kees at driveway to "Villa Marin" which is located on backside of NorthGate Shopping Center. A perfect hill for a variety of hill repeat distances...We will do our #1 of 4 programs again...
2/8/09..COUPLES RELAY 2 x 2 miles; each person runs 2 miles...9am. Held at Vintage Oaks Shoppin Center on the east side of the center. http://www.tamalparunners.org/ for details.
A terrific race for all ages. Divisions are determined by combined ages of each two people on the team...
3/7/09. Saturday. KETTLEBELL TRAINING Class. 2-5pm, $65. at Nautilus of Marin, Sausalito.
Check http://www.kettlebellinstructor.com/ for details. Greg Althen , who teaches the class, is a certified Russian kettlebell trained instructor and owns . This is our chance to learn the basics of KB training locally! ¶ 7:07 PM
