Sunday, March 22, 2009
Week of 3/23/09. Workouts for this week. Looks like good weather!
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
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
