Sunday, February 22, 2009
Week of 2/23/09. Workouts and last minute changes for this week's workouts.
NEW: Montrail's "HARD ROCK" trail shoe($99.95) is now in for men. Other ARCH RIVAL shoes listed below. note that UNDER ARMOUR road and trail shoes are now in also. Women's SACUONY "Fast Twitch" racing shoes are in also: about the lightest shoe around with a bit of support for orthotic.
NOTE that Saturday /Sunday longer run group workouts might be changed again THursday, so keep checking in on this blog: it allows me to give last minute updates without having to email those who might be interested in joining the group workouts.
So far we have 3 workouts for Saturday!
MARIN MARATHON 10K training program: Week 2 down below.
> RESULTS...was just informed that LEIGH KENNY won top woman for EMBARCADERO 10K.
And here she thinks she's not a fast runner! Congrats Leigh!
2/24/09. TUESDAY. 6:30am YMCA. TEMPO run .
This workout has become an "let's explore the area" type of run rather than just tempo, so feel free to join in and get anywhere from 6-10Miles.
2/24/09. TUESDAY. 9am. HILL REPEATS at Tenn Valley. Meet at Church parking lot, Tam Valley (across from fruit stand truck)..we'll work on a new KB lift after the hill repeats.
2/24/09. TUESDAY. 9am. WATER DISTRICT RUN from Ross Common.
With Kevin a mileage run in Phoenix Lake area.
2/26/09. THURSDAY. 7am & 9am TRACK at College of Marin..
After the usual warmup routine:
1 x 200 (200)
1 x 400 (on 2', 2 1/2', 3')
6 x 600 (200) at 4" faster than 5K pace
1 x 1000 (200) at 5K pace
2/28/09. SATURDAY. 8am. ED's TRACK WORKOUT at Novato HS.
(same as Thursday group workout: emphasis more on 5k effort)
2/28/09. SATURDAY 7:30am HILL REPEATS/Cross T exercises.
Meet at "Villa Marin", on west side of Northgate Shopping Center. warmup at 7am, then be ready to go at 7:30am for an intense half hour of productive hill repeats/running targeted exercises.
> Do the workout for time:
A) 1 x 10 "Burpees"
1 x Half
2 Short
1 Sprint
B) 1 x 10 "Braced Squats"
1 x Long
1 x Short
2 x Sprint
C) 1 x 12 "Box Jumps"
2 x Short
1 x Half
1 x Sprint
D) 1 x 20 "Jumping Jacks"
3 x Sprint
1 x Half
> finish with: "Overhead Lunge Squat"
2/28/09. SATURDAY...Haleakala group workout. 6am. Meet at Marin YMCA .
Dave Champagne has a two loop workout planned out, so folks can join in for the first 10M course which comes back to the YMCA and pull out then. Then the group will go to Big Rock and more for the second half with more uphill in it for a total of about 23 miles.
This will be the last longer run before the "Run To The Sun" mid-March. This site was selected for its convenient location; helps those who must get back to families.
(Cynthia, Sarah, Kathy, may want to join in for this first loop, then run my 10M China Camp tempo course on Sunday at about 7:30am)
3/1/09. SUNDAY. CHINA CAMP road course with Kees over my 10M marked route w/ splits every half mile. Time: 7:30am, Those who want to get in an easy 10 miler should join in.
We'll start by Buck's Landing area, park at pull-off dirt section. (Take N. San Pedro Exit, go East, follow it out about 2M past all the Santa Venetia housing, up over the Buck's landing hill; you'll see the dirt pull-off area at the bottom on the left as you border the baylands). Stay tuned.
Remember there is also the 8am group that meets at Ross Common. I'll be taking Sarah over the course; some of you can join in and always pick up the pace over the last 4 miles: it's a "keyhole" course. Will go along China Camp area, loop into Peacock Gap area, up Biscayne , then back along China Camp area: a good rolling terrain course - and scenic.
WEEK TWO for MARIN MARATHON 10K program:
Mon: rest after last weekend's mileage
Tuesday: mileage/tempo practice meet at YMCA at 6:30am; I will take you on the course which is marked. Probably 2M warmup plus 2-3M steady. If you cannot make it get in 4M or about 35-40 minutes.
Wed: Rest/Core/Stretching...If you have more base run 3-5M plus do core and stretching.
Thursday: TRACK at College of Marin 7am or 9am. We will have you do 1.75M of track to learn pacing and how to get faster. It will be with a group of all abilities. About 4-5M total.
Friday: Rest/Core/Stretching
Saturday: Hill Repeats and mileage, exercises to learn. 7:30am (warmup at 7am and get in 1.5-2M warmup). or else 25 minutes of steady run. We meet at base of "Villa Marin" behind Northgate Shopping Center (west side by old Mervyn's)-a perfect hill for short, medium and long repeats. About 4M total.
Cool down run afterwards.
Sunday: Longer run. 45' run using run/walk system of 5'run/30" walk if necessary..will be about 4.5M of distance. Here we go for the endurance development.
NEW at ARCH RIVAL:
> NEW! Men's MONTRAIL "Hard Rock" ($99.95) trail shoes are now in.
> NEW! Women's BLUR SL by Vasque ($99.95) for trail hiking/running
> UNDER ARMOUR road and trail shoes:their first shot at running shoes . We also carry their CROSS TRAINERS for men and women.
> More kids running shoes and NEW Kids VASQUE "VELOCITY" trail running/hiker ($54.95
> SALE women's ASICS 2130's and BROOKS ADRENALINE for $69.95 & $74.95.
> SALE MBT shoes ($160) and more for the regular selection ($250)
> Cary has a variety of apparel on the men and women's SALE racks, plus new lines!
> Waterproof, SUGOI's "Hydrolyte" jacket which is like a light shirt, but waterproof; very practical and easy to run with...very handy for the next couple of weeks! ¶ 6:54 PM
NEW: Montrail's "HARD ROCK" trail shoe($99.95) is now in for men. Other ARCH RIVAL shoes listed below. note that UNDER ARMOUR road and trail shoes are now in also. Women's SACUONY "Fast Twitch" racing shoes are in also: about the lightest shoe around with a bit of support for orthotic.
NOTE that Saturday /Sunday longer run group workouts might be changed again THursday, so keep checking in on this blog: it allows me to give last minute updates without having to email those who might be interested in joining the group workouts.
So far we have 3 workouts for Saturday!
MARIN MARATHON 10K training program: Week 2 down below.
> RESULTS...was just informed that LEIGH KENNY won top woman for EMBARCADERO 10K.
And here she thinks she's not a fast runner! Congrats Leigh!
2/24/09. TUESDAY. 6:30am YMCA. TEMPO run .
This workout has become an "let's explore the area" type of run rather than just tempo, so feel free to join in and get anywhere from 6-10Miles.
2/24/09. TUESDAY. 9am. HILL REPEATS at Tenn Valley. Meet at Church parking lot, Tam Valley (across from fruit stand truck)..we'll work on a new KB lift after the hill repeats.
2/24/09. TUESDAY. 9am. WATER DISTRICT RUN from Ross Common.
With Kevin a mileage run in Phoenix Lake area.
2/26/09. THURSDAY. 7am & 9am TRACK at College of Marin..
After the usual warmup routine:
1 x 200 (200)
1 x 400 (on 2', 2 1/2', 3')
6 x 600 (200) at 4" faster than 5K pace
1 x 1000 (200) at 5K pace
2/28/09. SATURDAY. 8am. ED's TRACK WORKOUT at Novato HS.
(same as Thursday group workout: emphasis more on 5k effort)
2/28/09. SATURDAY 7:30am HILL REPEATS/Cross T exercises.
Meet at "Villa Marin", on west side of Northgate Shopping Center. warmup at 7am, then be ready to go at 7:30am for an intense half hour of productive hill repeats/running targeted exercises.
> Do the workout for time:
A) 1 x 10 "Burpees"
1 x Half
2 Short
1 Sprint
B) 1 x 10 "Braced Squats"
1 x Long
1 x Short
2 x Sprint
C) 1 x 12 "Box Jumps"
2 x Short
1 x Half
1 x Sprint
D) 1 x 20 "Jumping Jacks"
3 x Sprint
1 x Half
> finish with: "Overhead Lunge Squat"
2/28/09. SATURDAY...Haleakala group workout. 6am. Meet at Marin YMCA .
Dave Champagne has a two loop workout planned out, so folks can join in for the first 10M course which comes back to the YMCA and pull out then. Then the group will go to Big Rock and more for the second half with more uphill in it for a total of about 23 miles.
This will be the last longer run before the "Run To The Sun" mid-March. This site was selected for its convenient location; helps those who must get back to families.
(Cynthia, Sarah, Kathy, may want to join in for this first loop, then run my 10M China Camp tempo course on Sunday at about 7:30am)
3/1/09. SUNDAY. CHINA CAMP road course with Kees over my 10M marked route w/ splits every half mile. Time: 7:30am, Those who want to get in an easy 10 miler should join in.
We'll start by Buck's Landing area, park at pull-off dirt section. (Take N. San Pedro Exit, go East, follow it out about 2M past all the Santa Venetia housing, up over the Buck's landing hill; you'll see the dirt pull-off area at the bottom on the left as you border the baylands). Stay tuned.
Remember there is also the 8am group that meets at Ross Common. I'll be taking Sarah over the course; some of you can join in and always pick up the pace over the last 4 miles: it's a "keyhole" course. Will go along China Camp area, loop into Peacock Gap area, up Biscayne , then back along China Camp area: a good rolling terrain course - and scenic.
WEEK TWO for MARIN MARATHON 10K program:
Mon: rest after last weekend's mileage
Tuesday: mileage/tempo practice meet at YMCA at 6:30am; I will take you on the course which is marked. Probably 2M warmup plus 2-3M steady. If you cannot make it get in 4M or about 35-40 minutes.
Wed: Rest/Core/Stretching...If you have more base run 3-5M plus do core and stretching.
Thursday: TRACK at College of Marin 7am or 9am. We will have you do 1.75M of track to learn pacing and how to get faster. It will be with a group of all abilities. About 4-5M total.
Friday: Rest/Core/Stretching
Saturday: Hill Repeats and mileage, exercises to learn. 7:30am (warmup at 7am and get in 1.5-2M warmup). or else 25 minutes of steady run. We meet at base of "Villa Marin" behind Northgate Shopping Center (west side by old Mervyn's)-a perfect hill for short, medium and long repeats. About 4M total.
Cool down run afterwards.
Sunday: Longer run. 45' run using run/walk system of 5'run/30" walk if necessary..will be about 4.5M of distance. Here we go for the endurance development.
NEW at ARCH RIVAL:
> NEW! Men's MONTRAIL "Hard Rock" ($99.95) trail shoes are now in.
> NEW! Women's BLUR SL by Vasque ($99.95) for trail hiking/running
> UNDER ARMOUR road and trail shoes:their first shot at running shoes . We also carry their CROSS TRAINERS for men and women.
> More kids running shoes and NEW Kids VASQUE "VELOCITY" trail running/hiker ($54.95
> SALE women's ASICS 2130's and BROOKS ADRENALINE for $69.95 & $74.95.
> SALE MBT shoes ($160) and more for the regular selection ($250)
> Cary has a variety of apparel on the men and women's SALE racks, plus new lines!
> Waterproof, SUGOI's "Hydrolyte" jacket which is like a light shirt, but waterproof; very practical and easy to run with...very handy for the next couple of weeks! ¶ 6:54 PM
