Monday, March 30, 2009
Week of 3/30/09. Workouts..
> 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
> 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
