> I will do one more Saturday workout at our Villa Marin hill site, then move it to Walsh Drive - on the Dipsea course by April 11th. But I do like this Villa Marin hill to prepare the legs for the actual trail practice. It lasts for 30-35 minutes, plus your warmup and cooldown mileage. This is the time to push the leg strength and leg muscle endurance training.
> MARIN MEMORIAL DAY RACES is listed in the latest Running Times magazine as one of the nation's top 10 fastest 10K courses! (28:45 time by Phillimon Hanneck). It also has the record for the most women under 40 minutes in the country set in 1989 with 62 women beating the mark!
Results:
PRESIDIO 10M last weekend:
JEANIE SAWAYA, 175th place/2nd in 50+ div. in 1:20:53 more importantly she bettered her time over the same course by 6 minutes. My goal is to help each of you reach your best times on at the events you select. It's a satisfying
RUSS KIERNAN, 95th/2nd in 70+ div. in 1:15:15
> KEVIN PORTER and DAVE CHAMPAGNE will be running Amercian River 50M on Saturday, 3/4/09. That includes a 3:30am shuttle to the start, the race and then Kevin will play at the Saturday night session of Wicked!
3/31/09. TUESDAY. 6:30am TEMPO . China Camp. hotshot group at 6am.
3/31/09. TUESDAY. 9am group. (Tenn Valley gp)..Today RAILROAD GRADE 8miles as voted on by the group....Meet by Fire/Police Station in Mill Valley on Corte Madera Ave near Mill Valley Market. Bring small duffel bag of change of shirt, any warm clothing (should be nice day, but be ready for weather on top). Let me know if you need ride down freom top. count on running time from 1:15 to 1:40. I bring you back down ($5 for ride) to Mill Valley.
A great training run for anyone doing trails or roads-and we have a great view from top!
4/2/09. THURSDAY. 7am & 9am. TRACK at COM\
4 x 100 (100)
2 x 150 (50)
2 x 200 (200)
5 x 600 (200)
(do the 2nd/4th 600 faster)
1 x Mile with negative splits
4/4/09. SATURDAY 8am ED'S TRACK SESSION at Novato HS.
after usual strideouts and warmup:
6 x 600 (200)
(do 3rd/5th 600 faster)
1 x 1000 with negative splits.
4/4/09. SATURDAY. 7:30am HILL REPEATS/Run focused exercises
Workout "A":
1) 1 x 10 "BURPEES" w/ leg scissors
1 x Half
2 x Short
1 x Sprint
2) 1 x 8 Right & Left "CORKSCREWS" w/grip plates or KB
1 x Long
1 x Short
2 x Sprint
3) 1 x 12 "BOX JUMPS"
2 x Short
1 x Half
1 x Sprint
4) 1 x 20 "JUMPING JACKS"
3 x Sprint
1 x Half
more to come.. ¶ 8:45 AM
Arch Rival NEW trail and road shoes, and SALE SHOES (see below). Good selection for racing Dipsea too.
> There's quite a bit happening this weekend; I'll update later, so keep checking as I update through tonight...I often do last minute updates on the blog rather than emailing folks to save time! (I'm a bit short on time getting my Dad ready for his visit to Holland next Tuesday and moving him to a new residence) .
> VOLUNTEERS needed for MARIN MARATHON (4/19/09). Race Director Mark Liebert will welcome much needed help to cover those 26 and 13.1 mile courses with monitors and aid stations. Go to http://www.marinmarathon.com/ and click on "Volunteers" section to contact the organizers.
> See Sunday's info below for CHI RUNNING Workshop at COM track, 9am - 1pm by Hazel wood. Excellent for getting running form learned correctly.
> Cynthia and group will do long run of 20M from YMCA on Saturday at 7:30am ; a course I've used for years that mixes pavement and dirt and centrally located. Can do half marathon also. (see below)
> Training for Middle and High School Athletes:
I have Warren Lanier and Sean Phillips, both excellent trainers for soccer, running- and track and field events. Give your kids excellent training for speed, balanced training, power , speed, agility, flexibility, coordination and more. The "How To" of conditioning. They know their stuff and make it fun for the youth - and adults. So those of you who have been looking for help in these areas, here's the resource. Warren: 858/342-1541, Sean: 415/225-5042.
> Our next race for the Tamalpans and our TuTh groups to focus on will be ZIPPY'S 5K (4-19-09) in Golden Gate Park. There will be separate races for men (8:30am) and women (9:15am) which will be run over a fast course. This will give many of you your baseline 5K time which will help you determine your speedwork and potential times for 10K and half marathon. Racing a 5K will teach you HOW to race: do a good time for 5K and I'll guarantee you a PR for the 10K and half marathon.
Then the next team scoring 10K will be with the MARIN MEMORIAL DAY RACES on Memorial Day.
3/24/09. Tuesday. 6:30am. TEMPO..from YMCA site.
3/24/09. TUESDAY. 9am HILL REPEATS/TEMPO. Meet at inner parking lot at TENN Valley hiking area. We'll get some Marincello repeats in and out/back tempo...
3/26/09. THURSDAY 7am & 9am. TRACK at COM.
After usual warmup and stridouts:
A/B groups:
2 x 1200 (400)
1 x 1000 (200)
2 x 600 (200)
C group:
1000 (200)
2 x 600 (200)
2 x 400 (on 3')
2 x 200 (200)
3/28/09. SATURDAY 7:30am HILL REPEATS/RUN EXERCISES
Meet at "Villa Marin" on the west side of NGate Shopping Center. Have warmup completed by 7:30am and be ready to go for a solid half hour of hill repeats mixedin with running related exercises..Later next month we move the training to Walsh Drive on the dipsea course; meanwhile this hill is ideal for getting your legs strong for the Dipsea course; dont wait until the last minute to get going on this. These workouts are done in 35 minutes or less a bit intense (or as much as you want to make it), but get the job done.
"C" WORKOUT:
1) 1 x 15 "MTN CLIMBERS"
2 x Short
1 x Long
1 x Sprint
2) 1 x 12 reps of OVERHEAD SQUATS w/ weighted bar or bands for flexibility, core.
1 x Half
1 x Short
2 x Sprint
3) 1 x 60" PLANK Hold horizontal body poition
2 x Short
1 x Half
1 x Long
4) 1x 10 Step out LUNGES w/ light weight
2 x Sprint
1 x Short
1 x Long
Finish the session with light KB "Snatch Squats" and Resistance Bands overhead squats
3/28/09. SATURDAY 8am ED's TRACK SESSION at Novato HS.
more to come..same as TH group. ...emphasis is on the longer intervals this time. We're also building towards the Zippy's 5K held on 4/19/09.
3/29/09. CHI RUNNING WORKSHOP at College of Marin, 9-1 by Hazel Wood for our group members and any other runners interested in learning basic, proper running technique for the flat, uphill, downhill and posture, also videotaping. cost is special for $110. contact Jen Lanciault for more info at: jen.lanciault@gmail.com or Hazel at hazel@stridebystride.com.
3/28/09. Saturday, 7:30am. Cynthia Watson will be running an easy pace 20 miler starting and ending at YMCA for those others who want to join in. ccaratan@sbcglobal.net or 686-2336. Note: to do half marathon can meet at 9am at south end of Shoreline Trail of China Camp (Peacock Gap end; half mile north of Biscayne Drive). That way you get 5.5M of trail that comes out at the CCamp kiosk, then it's road to Civic Center, past the Lagoon and back to YMCA.
ARCH RIVAL. Sale Shoes, new shoes:
More trail shoes coming now as Dipsea season approaches:
NEW! M/W NB 875 trail shoes ($99.95) lightweight and flexible
NEW! W NB 907 trail shoes (114.95)
NEW! M MONTRAIL HARDROCK trail shoe ($99.95) for long distance trail
NEW! M/W NB 840 ($79.95) trail racing shoes; lightweight, good grip
NEW! M/W Saucony GRID STABIL ($114.95) new design -for the better, great motion control
NEW! W NB 1063 ($104.95)- cushion/neutral by NBalance that has the Vomero by Nike as its counterpart, but more "beefy".
SALE! Montrail Continental Divide ($69.95)..light, but very supportive
SALE! Brooks CASCADIA ($79.95)
SALE! NB 800 ($69.95) was successful for many runners for racing Dipsea because very light but still had good traction and enough cushion for downhill
SALE! Saucony GRID STABIL ($69.95)
SALE! ASICS 2130 for M/W; and ADRENALINE's GTS for women ($69.95) ¶ 8:07 PM
(Story will be in GAzette)
3/17/09 TUESDAY, 6:30am TEMPO at China Camp site, but more specifically just past Buck's Landing at dirt pull-off area...don't count on me being there, I'll see how I'm doing in am, but will be at 9m gp.
3/17/09. TUESDAY 9am gp. HILL REPEATS/TEMPO from Church parking lot at Tenn Valley and 6 in dirt parking lot by community center 100 yds down the road, okay?
3/17/09. TUESDAY 9am ROSS COMMON gp with Kevin for an easy run, in Water District if he's doing okay. He was fine for the Run To The Sun, thanks to Dr. Hlavac's shoe adjustment, so he should be there.
3/19/09. THURSDAY. 7am & 9am TRACK at COM.
after usual warmup:
400 (on 2', 2 1/2')
600 (200)
800 (on 4:30, 5')
1000 (200)
600 (200)
2 x 400 (on 2', 2 1/2')
2 x 200 (200)
3/21/09. SATURDAY. 8am ED's TRACK SESSION at Novato HS.
same as TH group it's a long ladder, but pace it correctly and you'll be fine...
3/21/09. SATURDAY. 7:30am Kees's HILL REPEATS/Running oriented exercises.
We meet by west side of Northgate Shopping Center at base of Villa Marin driveway/road entrance; park along Northgate Drive near entrance to hill. do warmup at 7am.
We do Workout #C
> This has been our best hill repeat as we prepare for Dipsea and other races. We mix up a Sprint, Short, Half and Full length hills with the goal of finishing the workout within 35 minutes or less.
> This workout is improtant for leg strength, hip stability, Achilles, calves so as to avoid injuries and improve your hill running/fitness.
> Running with others on quality workouts such as these makes it more productive and fun plus you get some instruction on key lifts, another core program and stretching.
3/22/09. SUNDAY. Check on TCRS run ; on the hills behind Terra Linda HS. see: www.tamalparunners.org ¶ 12:02 PM
Requests for DIPSEA signups is done at mid-month and no sooner
> RESULTS: Tamalpa's racing teams started the year off well in Redding with the NorCal 10 miler: Apparently, the 40+ women won the team title (not sure yet):
40-44 : 2nd Liz Shortino 1:10:02, 5th- Tracy McCarthy 1:12:59, 6th-Julie Nacco 1:14:13, 7th Beth Freedman- 1:17:32
45-49: 2nd Leigh Kenny- 1:14:07, 3rd - Carolyn Hutchins 1: 15:22. Apparently the men's Senior teams would have placed ,but lacked sufficient number of team members: doesn't count in team points! Shows you once again, that just fielding a full team can mean placing! Let's focus on Across The Bay 12K on the 14th. (see http://www.tamalparunners.org/ for photo and more results)
COMING UP This weekend:
> 3/14/09
> 3/14/09: Dr. Elmo on 3/14/09, 7pm at The Acoustic Vortex, 82 Corte Del Coronado, Larkspur. Wine/appetizers/desserts/schmoozing provided at 7pm, ; show at 8pm and will also feature Matt Jaffe, 14 year old guitar phenom..must RSVP to : pam_drelmo@msn.com. because it will fill.
> 3/14/09. TWILIGHT RELAYS, 4:30pm at San Rafael HS organized by our own Jason Jacobson : see http://www.marinruns.com/ . Features 30 schools, 500 athletes of one relay after another1 all for $5 that goes to the school programs. These relays are entertaining and they keep it moving! Jason can always use helpers, see his website.
3/14/09 ACROSS THE BAY 12K...www.RhodyCo.com ...more to come...this is the focus race this month. If want to wish you all good luck and that our Tamalpa teams are filled. Should be a good day for the race..
3/10/09. TUESDAY. 6:30am. TEMPO. YMCA site.
3/10/09. TUESDAY, 9am. HILL REPEATS, Tenn Valley group.
Parking modification: To not overcrowd the church lot, let's have 6 cars in the community lot and the rest in the Church parking lot (the owners need the parking slots on the near side). I'll be at Church parking lot so we can learn our new exercises each week: this time it's "hip hikes" for hip stability and KB "swing".
3/12/09. THURSDAY , Kees, Dave, Vicki leave for Haleakala and "Run To theSun".
3/12/09 THURSDAY. 7am & 9am TRACK at COM.
I'll be out, but Mike H can lead the workout which will be a taper for "Across TheBay 12K": a sharp, but low volume workout so you finish with fast legs and wanting to do more.
there will be no display clock so bring your wristwatch
4 x 100 (100)
2 x 150 (50)
2 x 200 (200)
A/B gps: 8 x 400 (on 2', 2 1/2')
C gp: 6 x 400 (on 3')
Those not racing on Sunday:
A/B gps: do 12 x 400 (on 2', 2 1/2')
C gp: 8 x 400 (on 3')
3/14/09. SATURDAY, 8am. ED's TRACK SESSION at NovatoHS
Same workout as Thursday group: prep for Across The Bay 12k...
3/15/09. SATURDAY.7:30am HILL REPEATS at "Villa Marin"
On backside of NGate Shopping Center,west side; park along the road and do warmup at 7am.
You'll be doing the hill repeats without the exercises. Of course, those of you running Sunday's race will not be doing today's workout.
1) 1 x Half
2 x Short
1 x Sprint
2) 1 x Long
1 x Short
2 x Sprint
3) 2 x Short
1 x Half
1 x Sprint
4) 3 x Sprint
2 x Half
3/15/09. Across The Bay 12K.....(see http://www.rhodyco.com/) Check out the history of the event by Dave RHody : he writes how he and I started this event as "Houlihan's to Houlihan's" race years ago...Remember that we're trying to get as many members of the groups into the race as Tamalpans and with your PA/USATF card: that makes the scoring count. It's happened numerous times that we'd have two hotshots on the team, but lost the title because we were one team member short that we lost the division! Everybody counts.
NEW at ARCH RIVAL: ¶ 7:42 PM
NOTE: this Saturday night is Daylight Savings Time change: we lose an hour!
>MARCH 20th. FRIDAY 9am gp membersk; be sure to mark down March 20th down to hear story SISTER MARION IRVINE, from novice runner to Olympic Trials. Tim Amyx will be taping it for posterity..Marion was the oldest person at the Marathon Trals and gives a very entertaining talk.
> I'll be gone to Haleakala from TH 3/12 - Mon 3/16 to help support our group up that volcano!
3/3/09. TUESDAY, 6:30am TEMPO at CHINA CAMP area, just past Buck's Landing spot at pull-off dirt area on the flat.
3/3/09. TUESDAY, 9am MILEAGE run in Water District with Hill Repeats/tempo. Meet at Ross Common. Kevin will take you for 7-9 miles.
3/3/09. TUESDAY, 9am. HILL REPEATS/TEMPO at Tenn Valley area. MOVING parking/meeting place about 100 yds past church parking lot to Community Center gravel small lot on right (where portable is located). I think that after last week's turnout the church group owners will want their parking spaces, so we'll try this site.
3/5/09. THURSDAY 7am & 9am. TRACK at COM...bit of a different workout
After usual warm-up we'll have you partner up with similar pace runner and do 4 x 800 meter relay w/ exercises in between:
1st runner runs an 800; while on lap 2, partner does 1 x 12 "Lateral Bounds". When runner finishes 2nd lap, they tag off and 2nd runner does the 800 and partner does Lateral Bounds
2nd 800: 1 x10 "Prisoner Squats"
3rd 800: 1 x20 "Jumping Jacks"
4th 800; 1 x 10 "Burpees"
3/7/09. SATURDAY. DAYLIGHT SAVINGS TIME change late in evening: clocks set forward one hour!
3/7/09. SATURDAY. 8am ED'S TRACK SESSION at Novato HS.
Similar to Th group workout except but with 400's and fewer exercises, i.e. one after each 2nd 400:
Strideouts:
4 x 100 (100)
2 x 150 (50)
2 x 200 (200)
1 x 600 (200) ..then , with similar pace partners:
1st runner does 400, then tags off to relay partner who does 400
1st runner does 2nd 400 then tags off to partner and while the partner is doing their 400 does1x 10 "Burpees" (Karen's favorite);
2nd set of two 400's the exercise is 1 x 10 "Prisoner Squats"
3rd set of 2 x 400's the exercise is 1 x 15 " Jumping Jacks"
4th set of 2 x 400...that's it! One thing to watch for is the pace on the 400's : don't blast them too fast because the exercises are going to keept hat heart rate up also so recovery between 400's is tough.
3/7/09. SATURDAY 7:30am HILL REPEATS. NEW Routine coming!
Haleakala group can do a Sat /Sun run and even join in on our hill repeats at "Villa Marin " site behind NGate Shopping Center followed by run after. (do a solid 45' before the hill repeats). Then Sunday do 12M.
WORKOUT "B" this week w/ emphasis on "half" hill:
1) 1 x 12 Grip Plate or KB Swings:
1 Long
1 Short
1 Sprint
1 Half
2) 1 x 10 R/L Crossover Step-ups or Jumping Split Squats
2 x Sprint
1 x Half
1 x Short
3) Grip Plate or Med Ball Pike ups 1 x 15:
2 x Short
1 x Sprint
1 x Half
4) 1 x 12 Burpees
2 x Half
2 x Sprint
1 x Long
Special Class if the time slot can work for you: (tell the instructor you with my group)
3/7/09. SATURDAY, 2:30pm -5pm. KBell training seminar at Nautilus of Marin. See:
http://www.kettlebellinstructor.com/ $65. Learn the basics by certified Russian trained instructor: good basics with the kettlebells: KB swing, Turkish Getup, clean and press, etc.
Tthat it's local makes it easier to attend. For further sessions I have another contact we can use in addition to what I'll be taking you through.
3/8/09 SUNDAY. 7:30am. Well, so far we've had to change the workout due to illnesses and injuries: So the Haleakala group can do 7-8 miles on Saturday, or meet me for the Sat. am Hill Repeats at 7:30am preceded by a good solid 40 minute run, and cooldown run afterwards.
Sunday we have tentatively planned a RRGrade run at 8am (later , due to Daylight Savings) so I can still get to work...Any others who want to join in please let me know (coachkees@yahoo.com) so I have a head count for the van ride back down from the top of Mt.Tam($5). Iknow some of you want to extend the run and run the trails back down, which is fine. Coming so far: Ann C., Jeannie, Margaret, Judith, Vicki, Gayle S,
WEEK 3 of MARIN MARATHON 10K:
Mon: Rest day
Tue: 40' with rolling to hilly terrain; about 4-5M
Wed: Rest/Core/Stretching emphasis day, can do Treadmill warmup of about 2M.
TH: Track day for pacing. Do 1.5M warmup, then at track do pickups on the straight sections of the oval; recovery jog on the full curve: do 4 times.
then 2 x half lap, i.e. 200 as a strideout with 200 recovery (200).
Either do our 7am or 9am sessions at College of Marin or do :
4 x 800 (that's 2 laps at 10K race pace) with half lap (200) jog recovery.
Follow session with an easy mile, then stretch before leaving.
Friday: Easy 2M , gym core work and stretching
Sat: 30' rolling terrain , preferably on dirt; do the Shoreline Trail course at China Camp
Sun: 55' longer run taking 30" walk breaks if needed about 6M.
NEW at ARCH RIVAL:
NEW! Women's NB 1063 Cushion shoe.
> NEW! Men's MONTRAIL "Hard Rock" ($99.95) trail shoes are now in. This is firm, but flexible; I'd like to get the feedback on this model: used by ultra runners.
> NEW! Women's Blur SL by VASQUE ($99.95) for trail hiking/running
> NEW! UNDER ARMOUR road and trail shoes:their first shot at running shoes . We also carry their CROSS TRAINERS for men and women.
> 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): the shoes with the rocker bottoms that re-align your posture, help with back and feet issues, and excellent for those who must stand-especially on a hard surface.
> 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! Not cheap ($120) but works.
> in Spring we will have CHACO Sandals coming in to Bon Air store. They are very supportive!
