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!
