Monday, March 16, 2009
Week of 3/16/09....we leave from Maui in two hours...so doing short update for now...I will be writing our Haleakala adventure for the Gazette...This was the wildest weather for this 36M ultra in 24 years! Absolutely fierce, cold, hypothermic from 8,000 feet on up but our group really toughed it out....Vicki deMenno placed 3rd in her 40-49 age group and Gayle Shimokaji placed 1st in 50-59; don't know placement of Kevin Porter and organizer Dave Champagne yet: the focus of the organizers was to get runners off that mountain safely!. Times don't mean much as the course was shortened to 34M due to almost life threatening conditions on top...so much for the "Run To The Sun" this year: anything but sunny on top. What an experience and I was glad I had the support vehicle for this one! Those of you who ran it last year had it easy in comparison. more to come.
(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
(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
