Kees Fitness
Saturday, April 25, 2009
Week of 4/26/09. Workouts for this week, Dipsea training tips, changes in workouts
I will be back Tuesday night and present at TH track sessions - be ready for a good workout: ramping up for MMD10K and Dipsea.
RESULTS: WILDFLOWER TRIATHLON , Long Course:
Some of our group did the Long Course; the Olympic distance is Sunday:
ROSY CASTANEDA (26) placed 3rd in Div. and 18th F with a 5:06:46
KEVIN PORTER, (56), 25th div. in 6:42:10
> 4/28/09. TUESDAY. 6am & 6:30am. CHINA CAMP (Bucks Landing area).
faster group goes at 6am....2M warmup; then 3, 6 or 8M tempo at half marathon race pace.
(next TUESDAY we will do Dipsea course!)
4/28/09. TUESDAY 9am . HILL WORK. Tenn Valley group; meet at church parking lot/Community Ctr lot. ANA will be leading run past cemetery and for a longer uphill effort. A different workout while I'm out of town! Look for Linda Lindsay, she's planning on running with you all.
4/28/09. TUESDAY. 9am. HILL WORK/TEMPO. Ross Common with Kevin.
Next Tuesday, May 5 possible RRGrade run.
4/30/09. THURSDAY. 7am & 9am . TRACK at College of Marin.
A bit of emphasis on the longer intervals: strength for MMD 10K and pacing practice. We're trying to get a strong team turnout for this 10K Championships - it's right in our backyard. Note that this course is rated one of the top 10 fastest 10K courses in the country by Running Times! Back in 1989 we had the country's best showing by the women: 62 women under 40 minutes!
Now that you've run your 5K's; take your 5K race time, double it and add a minute = close to your 10K predicted time. We're going to work on that pacing, i.e. not go out too hard!
SUB 7:30 pace group, after usual warmup and strideouts:
2 x 400 (on 2' or 2:30);
2 x 200 (200)
2 x Mile at 10K Goal Pace (GP) with use of clock or watch (400 jog recovery)
2 x Mile at 10K GP without use of watch or clock!
NOVICE group:
2 x 600 (200)
4 x 400 (on 3')
4 x 200 (200)
1M @ 10K pace
5-2-09. SATURDAY. 8am ED's TRACK SESSION at Novato HS.
Same workout as TH groups.
5-2-09. SATURDAY. 7:30am HILL REPEATS. Back at VILLA MARIN by request.
Warmup at 7am; be ready to go at 7:30am. We will do a total of 20 reps using one of our 4 workouts for this site. This hill is excellent for Dipsea training leg strength; it will be one of our last hill repeat sessions because the next Saturday I'm working Human Race. After that you should be working on the Dipsea course anyway! (I will include Dipsea training tips to do on the course)
1) 10 Burpees
2 x Half
1 x Short
1 x Sprint
1 x Long
2) 1 x 10 Lateral Hops ( hip stability)
2 x Sprint
1 x Long
2 x Short
3) 20 Jumping Jacks
1 x Half
2 x Short
2 x Sprint
1 x Long
4) 1 x 15 Mtn Climbers
1 x Half
2 x Sprint
1 x Long
1 x Half
> DIPSEA PRACTICE tip for those who cannot make the Hill Repeats on Sat:
If running to Cardiac and back. After crossing creek on way back, go across the parking lot and go left up the road you'd use to drive out of Muir Woods area, rather than going up Suicide Hill. You can now work a longer quality uphill tempo to the base of Windy Gap steps (about 11 minutes). Especially difficult after going downhill on Hogsback and Dynamite.
> DIPSEA TRAINING TIP:
IF you haven't been doing your hill work during Jan, Feb and March, there's tendency to "cram" your training - with the resulting IT band, knee or shin problems from too much downhill. Substitute one or two days on the trail with uphill TREADMILL running: quality simulation of Dynamite and Hogsback to Cardiac, BUT without the downhill damage! Simulate the course after the warmup:
5-6' @ 10% grade for Dynamite
12-14' @ 8% grade for Hogsback
6' @ 5-8% grade for Rain Forest
4' @ 15% grade for Cardiac
The TM is a very effective tool to build uphill fitness for 3.5M of Dipsea uphill - and save your joints a bit. Of course, to do well in Dipsea you must have good downhill running ability , but at least you can get fit and avoid lower leg injuries. ¶ 1:56 PM
I will be back Tuesday night and present at TH track sessions - be ready for a good workout: ramping up for MMD10K and Dipsea.
RESULTS: WILDFLOWER TRIATHLON , Long Course:
Some of our group did the Long Course; the Olympic distance is Sunday:
ROSY CASTANEDA (26) placed 3rd in Div. and 18th F with a 5:06:46
KEVIN PORTER, (56), 25th div. in 6:42:10
> 4/28/09. TUESDAY. 6am & 6:30am. CHINA CAMP (Bucks Landing area).
faster group goes at 6am....2M warmup; then 3, 6 or 8M tempo at half marathon race pace.
(next TUESDAY we will do Dipsea course!)
4/28/09. TUESDAY 9am . HILL WORK. Tenn Valley group; meet at church parking lot/Community Ctr lot. ANA will be leading run past cemetery and for a longer uphill effort. A different workout while I'm out of town! Look for Linda Lindsay, she's planning on running with you all.
4/28/09. TUESDAY. 9am. HILL WORK/TEMPO. Ross Common with Kevin.
Next Tuesday, May 5 possible RRGrade run.
4/30/09. THURSDAY. 7am & 9am . TRACK at College of Marin.
A bit of emphasis on the longer intervals: strength for MMD 10K and pacing practice. We're trying to get a strong team turnout for this 10K Championships - it's right in our backyard. Note that this course is rated one of the top 10 fastest 10K courses in the country by Running Times! Back in 1989 we had the country's best showing by the women: 62 women under 40 minutes!
Now that you've run your 5K's; take your 5K race time, double it and add a minute = close to your 10K predicted time. We're going to work on that pacing, i.e. not go out too hard!
SUB 7:30 pace group, after usual warmup and strideouts:
2 x 400 (on 2' or 2:30);
2 x 200 (200)
2 x Mile at 10K Goal Pace (GP) with use of clock or watch (400 jog recovery)
2 x Mile at 10K GP without use of watch or clock!
NOVICE group:
2 x 600 (200)
4 x 400 (on 3')
4 x 200 (200)
1M @ 10K pace
5-2-09. SATURDAY. 8am ED's TRACK SESSION at Novato HS.
Same workout as TH groups.
5-2-09. SATURDAY. 7:30am HILL REPEATS. Back at VILLA MARIN by request.
Warmup at 7am; be ready to go at 7:30am. We will do a total of 20 reps using one of our 4 workouts for this site. This hill is excellent for Dipsea training leg strength; it will be one of our last hill repeat sessions because the next Saturday I'm working Human Race. After that you should be working on the Dipsea course anyway! (I will include Dipsea training tips to do on the course)
1) 10 Burpees
2 x Half
1 x Short
1 x Sprint
1 x Long
2) 1 x 10 Lateral Hops ( hip stability)
2 x Sprint
1 x Long
2 x Short
3) 20 Jumping Jacks
1 x Half
2 x Short
2 x Sprint
1 x Long
4) 1 x 15 Mtn Climbers
1 x Half
2 x Sprint
1 x Long
1 x Half
> DIPSEA PRACTICE tip for those who cannot make the Hill Repeats on Sat:
If running to Cardiac and back. After crossing creek on way back, go across the parking lot and go left up the road you'd use to drive out of Muir Woods area, rather than going up Suicide Hill. You can now work a longer quality uphill tempo to the base of Windy Gap steps (about 11 minutes). Especially difficult after going downhill on Hogsback and Dynamite.
> DIPSEA TRAINING TIP:
IF you haven't been doing your hill work during Jan, Feb and March, there's tendency to "cram" your training - with the resulting IT band, knee or shin problems from too much downhill. Substitute one or two days on the trail with uphill TREADMILL running: quality simulation of Dynamite and Hogsback to Cardiac, BUT without the downhill damage! Simulate the course after the warmup:
5-6' @ 10% grade for Dynamite
12-14' @ 8% grade for Hogsback
6' @ 5-8% grade for Rain Forest
4' @ 15% grade for Cardiac
The TM is a very effective tool to build uphill fitness for 3.5M of Dipsea uphill - and save your joints a bit. Of course, to do well in Dipsea you must have good downhill running ability , but at least you can get fit and avoid lower leg injuries. ¶ 1:56 PM
Monday, April 20, 2009
Week of 4-20-09. Workouts, results to be posted (check Tamalparunners.org site for Zippy's 5K results: we had many teams filling the age groups, but results aren't up yet). Check in on this site for last minute info on our workouts and other items. For example,
> Four TH night KETTLEBELL Basic Training sessions at Nautilus of Marin, Sausalito. Can be a $100 package or by individual sessions. Go to www.kettlebellinstructor.com for more info on the seminar session. I think it's $100 or $120 for the 4 sessions; i'm going to see if I can make this series to learn the basic kettlebell lifts properly.
> I can only find BOSTON MARATHON on UniversalSports.com site for live coverage. Wow! Absolutely brutal last 10K for the top 3 women with 1st and 2nd place a step apart: Kenya-Ethiopa, then 8" later American Kara Goucher in 3rd. With the men's race Ryan Hall got 3rd place also. Some of our group ran Boston also:
JERI HOWLAND, ran 3:31:25 w/overal 7689/1360/17th div.
CAROLYN HUTCHINS ran 3:36:05 with overal 9067/1942F/119th Div
> RESULTS: MARIN HALF MARATHON (4/19/09) Warm day. Course is half paved/half trail.
W 40-49:
BETH FREEDMAN was 9th F and 4th in div. in 1:44:08 (actually faster, but her chip didn't work; they had to bring it back out and run it over the mat.)
W 50-59
66/1st. JEANIE SAWAYA in 1:50:04
160/3rd EVE KUHLMAN in 2:00:15
M 40-49
92/17th. DAVE CHAMPAGNE 1:53:29
M 50+ in 10K
109/6th DAVE SAWAYA in 60:09.
What a terrific Tamalpa turnout for this 5K. Kind of fun to join in on some team running and support.
Some ZIPPY's Results:
Here are some Masters numbers to report, most notably VAL YOUNG's AMAZING WIN of this year's ZIPPY!!! Way to go Val!
Val Young 17:30/1st Place
Tanya Fredricks 19:01/18th Place
Liz Shortino 20:06/40th Place
Julie Nacco 20:38/53rd Place
Michelle Wilcox 20:46/58th Place
Christine Heilmann 20:48/59th Place
Leigh Kenny 20:48/60th Place
Tamara Gonzalez 21:11/66th Place
Anna Slattery 21:55/75th Place
Alice Miller 29:04/146th Place
> ANN CHARLTONand her boys did well at bike race at SEA OTTER CLASSIC I'll bet you didn't know she has a strong biking background!), which was conducted over 14 miles of gnarly mountain bike terrain including sand on the downhills.
> I will not be here for the workouts next Tuesday, 4/28: we're celebrating Sandy's B-Day in Santa Cruz area with Sister Marion and family..But you will be meeting at Church parking lot and Ana will take the group through the cemetery and then up the hill plus more.
4/21/09. TUESDAY. 6:30am. TEMPO at 6:30am at YMCA site.
Variety of distances and more of an exploratory/mileage run with some tempo thrown in.
4/21/09. TUESDAY. 9am. HILL REPEATS. meet at Tenn. Valley church parking lot.
4/21/09. TUESDAY. 9am. HILL RUN and TEMPO. From Ross Common with Kevin? (we'll double check on this, if he will be there).
4/23/09. THURSDAY. 7am & 9am. TRACK at COM. NOTE that there is group running track at 6:30am also; i'll have workout posted. A number of you have to go a bit earlier to deal with getting kids to school and earlier work schedule, so this is working well for that group.
6:30am gp: (doing longer intervals so Tom Hale doesn't get hurt...)
2 x 400 (on 2') ..not too hard: just a good strideout to get things rolling;
1 x 600 (200)
4 x 800 (200) at 5K goal pace;
1 x 1000 (200)
7am & 9am group:
2 x 400 (on 2', 2 1/2')
2 x 600 (200)..just under 5K pace
1 x 1000 (200)....at 5K pace only
6 x 200 (200) at 1M race pace max: don't want to pull a hamstring, so keep it under control and go for the reps to develop the neuromuscular coordination for rapid turnover.
TIP for extra strength work for Dipsea:
On the Thursdays we have SALMON RUNS, try getting in the am track work with controlled pace; then do the Salmon run in evening. It will feel like you have somewhat "dead legs", but you'll learn to run with tired legs and pace the course better. Then when you run in the am on the weekend it's like you have extra energy and spring in thos legs: "Happy legs!".
> Same can be done when running Saturday hill repeats; then Sunday Dipsea - all good training for the big day.
4/25/09. SATURDAY. 7:30am. HILL REPEATS on DIPSEA course at WALSH Drive.
Do your warmup at 7am; be ready to go at 7:30. We will be adding a few more reps, plus go down to road to Muir Woods road and back up Windy Gap as part of the workout.
Request: email if some of you would like to see me alternate the Villa Marin site for hill work and the Walsh Drive location? I realize it is a closer location for a number of you.
I can also simply write up the hill repeat workouts we've been doing at Villa Marin site: we rotate four key workouts.
4/25/09. SATURDAY. 8am. ED'S TRACK SESSION at Novato HS.
(same as 7am & 9am group workout) ¶ 8:08 AM
> Four TH night KETTLEBELL Basic Training sessions at Nautilus of Marin, Sausalito. Can be a $100 package or by individual sessions. Go to www.kettlebellinstructor.com for more info on the seminar session. I think it's $100 or $120 for the 4 sessions; i'm going to see if I can make this series to learn the basic kettlebell lifts properly.
> I can only find BOSTON MARATHON on UniversalSports.com site for live coverage. Wow! Absolutely brutal last 10K for the top 3 women with 1st and 2nd place a step apart: Kenya-Ethiopa, then 8" later American Kara Goucher in 3rd. With the men's race Ryan Hall got 3rd place also. Some of our group ran Boston also:
JERI HOWLAND, ran 3:31:25 w/overal 7689/1360/17th div.
CAROLYN HUTCHINS ran 3:36:05 with overal 9067/1942F/119th Div
> RESULTS: MARIN HALF MARATHON (4/19/09) Warm day. Course is half paved/half trail.
W 40-49:
BETH FREEDMAN was 9th F and 4th in div. in 1:44:08 (actually faster, but her chip didn't work; they had to bring it back out and run it over the mat.)
W 50-59
66/1st. JEANIE SAWAYA in 1:50:04
160/3rd EVE KUHLMAN in 2:00:15
M 40-49
92/17th. DAVE CHAMPAGNE 1:53:29
M 50+ in 10K
109/6th DAVE SAWAYA in 60:09.
What a terrific Tamalpa turnout for this 5K. Kind of fun to join in on some team running and support.
Some ZIPPY's Results:
Here are some Masters numbers to report, most notably VAL YOUNG's AMAZING WIN of this year's ZIPPY!!! Way to go Val!
Val Young 17:30/1st Place
Tanya Fredricks 19:01/18th Place
Liz Shortino 20:06/40th Place
Julie Nacco 20:38/53rd Place
Michelle Wilcox 20:46/58th Place
Christine Heilmann 20:48/59th Place
Leigh Kenny 20:48/60th Place
Tamara Gonzalez 21:11/66th Place
Anna Slattery 21:55/75th Place
Alice Miller 29:04/146th Place
> ANN CHARLTONand her boys did well at bike race at SEA OTTER CLASSIC I'll bet you didn't know she has a strong biking background!), which was conducted over 14 miles of gnarly mountain bike terrain including sand on the downhills.
> I will not be here for the workouts next Tuesday, 4/28: we're celebrating Sandy's B-Day in Santa Cruz area with Sister Marion and family..But you will be meeting at Church parking lot and Ana will take the group through the cemetery and then up the hill plus more.
4/21/09. TUESDAY. 6:30am. TEMPO at 6:30am at YMCA site.
Variety of distances and more of an exploratory/mileage run with some tempo thrown in.
4/21/09. TUESDAY. 9am. HILL REPEATS. meet at Tenn. Valley church parking lot.
4/21/09. TUESDAY. 9am. HILL RUN and TEMPO. From Ross Common with Kevin? (we'll double check on this, if he will be there).
4/23/09. THURSDAY. 7am & 9am. TRACK at COM. NOTE that there is group running track at 6:30am also; i'll have workout posted. A number of you have to go a bit earlier to deal with getting kids to school and earlier work schedule, so this is working well for that group.
6:30am gp: (doing longer intervals so Tom Hale doesn't get hurt...)
2 x 400 (on 2') ..not too hard: just a good strideout to get things rolling;
1 x 600 (200)
4 x 800 (200) at 5K goal pace;
1 x 1000 (200)
7am & 9am group:
2 x 400 (on 2', 2 1/2')
2 x 600 (200)..just under 5K pace
1 x 1000 (200)....at 5K pace only
6 x 200 (200) at 1M race pace max: don't want to pull a hamstring, so keep it under control and go for the reps to develop the neuromuscular coordination for rapid turnover.
TIP for extra strength work for Dipsea:
On the Thursdays we have SALMON RUNS, try getting in the am track work with controlled pace; then do the Salmon run in evening. It will feel like you have somewhat "dead legs", but you'll learn to run with tired legs and pace the course better. Then when you run in the am on the weekend it's like you have extra energy and spring in thos legs: "Happy legs!".
> Same can be done when running Saturday hill repeats; then Sunday Dipsea - all good training for the big day.
4/25/09. SATURDAY. 7:30am. HILL REPEATS on DIPSEA course at WALSH Drive.
Do your warmup at 7am; be ready to go at 7:30. We will be adding a few more reps, plus go down to road to Muir Woods road and back up Windy Gap as part of the workout.
Request: email if some of you would like to see me alternate the Villa Marin site for hill work and the Walsh Drive location? I realize it is a closer location for a number of you.
I can also simply write up the hill repeat workouts we've been doing at Villa Marin site: we rotate four key workouts.
4/25/09. SATURDAY. 8am. ED'S TRACK SESSION at Novato HS.
(same as 7am & 9am group workout) ¶ 8:08 AM
Sunday, April 12, 2009
Week of 4/13/09. Workouts for this week: to be updated in stages...Remember Zippy's 5K is on Sunday (see 4/19/09) date abut carpooling; note from Frank) .... Tamalpa Summer Youth Running Program... Human Race 5K on Mother's Day weekend at Civic Center...
> FLASH! Just heard that KEVIN PORTER, got into HAWAII IRONMAN WORLD CHAMPIONSHIPS by lottery for this October 10th! Congrats Kevin. Now the homework starts
> Note that the marathon portion of the Marin Marathon (4-19-09) has been cancelled..So we should have a solid half marathon, 10K and Kids Races this Sunday.
> I have Paris Marathon (4-5-09) taped for Sarah to see upon her return: unbelievable depth in the top 15 finishers and young male/female winners (23 & 21 years). The turnover of a very large men's lead pack for so many miles was remarkable (about 4:48/mile).
> "Rod Dixon 1983 NY Marathon Finish" on YouTube was one of the most exciting come- from -behind- finishes ever. This clip captures some of the drama, but to see the race unfold from mile 10 on, in the rain, was quite the story, showing how Dixon never gave up on his chase and chance to win...take a look.
4/14/09. TUESDAY. 6:30am. TEMPO at CHINA CAMP. (just past Buck's Landing area).
note the early faster group of Brad, Jason, Jed? start at 6am.
4/14/09. TUESDAY 9am. HILL REPEATS. Tenn Valley group. Remember to use the church parking lot and little community parking lot.
4/16/09. THURSDAY. 7am & 9am. TRACK at COM.
After usual preliminary 1.5M run and dynamic warm drills:
A/B groups do two sets of:
600 (200) at just faster than 5K pace
800 (on 4:30/5') at 5K pace
1000 (200) 5K pace
> FLASH! Just heard that KEVIN PORTER, got into HAWAII IRONMAN WORLD CHAMPIONSHIPS by lottery for this October 10th! Congrats Kevin. Now the homework starts
> Note that the marathon portion of the Marin Marathon (4-19-09) has been cancelled..So we should have a solid half marathon, 10K and Kids Races this Sunday.
> I have Paris Marathon (4-5-09) taped for Sarah to see upon her return: unbelievable depth in the top 15 finishers and young male/female winners (23 & 21 years). The turnover of a very large men's lead pack for so many miles was remarkable (about 4:48/mile).
> "Rod Dixon 1983 NY Marathon Finish" on YouTube was one of the most exciting come- from -behind- finishes ever. This clip captures some of the drama, but to see the race unfold from mile 10 on, in the rain, was quite the story, showing how Dixon never gave up on his chase and chance to win...take a look.
4/14/09. TUESDAY. 6:30am. TEMPO at CHINA CAMP. (just past Buck's Landing area).
note the early faster group of Brad, Jason, Jed? start at 6am.
4/14/09. TUESDAY 9am. HILL REPEATS. Tenn Valley group. Remember to use the church parking lot and little community parking lot.
4/16/09. THURSDAY. 7am & 9am. TRACK at COM.
After usual preliminary 1.5M run and dynamic warm drills:
A/B groups do two sets of:
600 (200) at just faster than 5K pace
800 (on 4:30/5') at 5K pace
1000 (200) 5K pace
C group: two sets of:
400 (on 3'), 600(200) , 800 (on 6')
4/18/09. SATURDAY. 8am. ED's TRACK SESSION at Novato HS
Same workout as TH group
4/18/09. SATURDAY. 7:30am. HILL REPEATS at Walsh Drive (after Dipsea Steps). SESSION IS ON! I was going to cancel this week's session due to Zippy's 5K in GG Park and is also the 5K Championships and Marin Half Marathon; both on 4/19.
IF you are NOT doing either race and will want to do Hill Repeats let me know and I'll repeat last week's session (13-14 repeats total). Email me at coachkees@yahoo.com to confirm. Otherwise do: Dipsea course to top of Dynamite; then back down to bottom of Dynamite and run that hill again. Then run back to start.
4/19/09. SUNDAY.
ZIPPY'S 5K: support the teams and get in your 5K time trial on a fast course. CARPOOL at 6:45am: Tamalpa Runners will meet at PEETS COFFE just off south side of Tamalpais Drive in Corte Madera (within first half mile after exiting freeway. ) Here is not from Frank:
10th Annual Zippy 5K Run, Sunday, April 19, 2009-Women- 8:30AM; Men 9:15AM. 2009 PA/USATF ROAD RACE GRAND PRIX RACE. Conservatory of Flowers, Golden Gate Park, San Francisco-East end of Golden Gate Park.
zippedeedoodah... Race starts at 8:30 am for women. There will be a carpool from Peets Coffee Corte Madera (park on the street) meeting at 6:50 am - early yes, but this allows us 1/2 hour to get there; pick up numbers / register and warm up. (Btw some racers are leaving even earlier!)I think there will be bagels and coffee at the race for Tamalpans. For those who haven't raced this before the first and last mile are fairly flat and the second mile is hilly around Stow Lake. After racing we can cheer on our guys while we cool down.Wear your new uniform if you have it otherwise make sure you have a Tamalpa top. For men who want to leave later for the race, there will be a carpool leaving Larkspur landing at 7:30 a.m. We will meet in front fo the Marin Brewing Company!
Frank
NOTE: keep in mind the HUMAN RACE 5K on the Saturday of Mother's Day weekend: flat and fast. (you get to do what YOU want on that weekend, no?)
MARIN HALF MARATHON and 5K. see http://www.marinmarathon.com/
I'll be working at 1.5M aid station and helping with parking earl am.
TAMALPA SUMMER YOUTH RUNNING PROGRAM:
The dates are all set for the Tamalpa Summer Youth Running Program. This year, we will have drop-in rates and a full camp rate (for the entire session). We have expanded the dates and are accepting applications now.
For those who are teachers and coaches on this list, if you can distribute to other parents, that would be greatly appreciated.
Susie Van Buskirk and I would like to grow this program back up and get kids "Up & Running!" It is a fantastic late afternoon session and the kids (and parents) always get a lot out of it! For kids of all abilities -- NOT just runners as the sessions translate to all sports.
Full information with flyer here: http://www.marinruns.com/tamalpa-youth.htm
Additionally, you will see on the website the ONE MILE run races for kids on Sunday, June 7 in downtown San Rafael and Saturday, July 4 in Novato.
JASON JACOBSON (coach of San Rafael HS XC Runners)
Sunday, April 05, 2009
Week of 4/6/09. Workouts, results, change in hill repeats, countdown to Zippy's 5K on 4/19; change for Marin Marathon.
> MARIN MARATHON'S (4/19/09) race director, MARK LIEBERT, informed me that the full will be two loops of the half marathon course (see http://www.marinmarathon.com/). I'll be volunteering that morning; while many of you will be racing Zippy's 5K for team scoring. Someone will have to take photos of the group after the race...two heats: men and women's.
>SARAH MCMOYLER, just sent a note to me after completing the PARIS MARATHON on Sunday. She hadn't run a step three weeks prior to the race, but cross trained up to race day - and got through it in 4:37. During the run she fell twice; we're not sure how, but there were 37,000 runners in the event! She was quite the trooper running with bruised knees and hurt chest. Way to go Sarah! We'll hear about the run when you return.
The Paris Marathon posted some incredible times: winning time was 2:05:47 by, guess who? A Kenyan! There were 6 under 2:07; 12 under 2:10, 16 under 2:11 (5 minute pace): the best times for places 7 through twelve. Can you imagine running a 2:09 coming in 12th? Winning women's time was 2:24:42; 6 under 2:30; 12 under 2:40.
There must have been some 60,000+ runners when one includes the half marathon!
> Triathlon season gets going for some of the group members early. SHARI TRACY, participated in the very competitive IRONMAN 70.3 California,, Oceanside, CA. (1.2mS-56mB13.1mR) held at Camp Pendleton which makes for a unique site. Turns out the course is tough (Carolyn Hutchins has done it last year or so): has a hilly bike portion, a multiple out/back run course that had about a 1/4m section of sand! Add big wind on race day and you have one tough triathlon on your hands. She did an excellent 29:22-3:07:01-1:50 for a 5:34:13 total and 17th in age division. It's one of these kinds of courses where the times are only singificant to THAT course. Shari did learn that the top women put in a number of hours more than she was doing; she decided that sticking with the Olympic distance triathlon would be best when time for training is an issue...
> I know that I still haven't put up the Across The Bay 12K results, but to see how our group did for Tamalpa in all team categories, check out http://www.tamalparunners.org/ for all your results. I ran out of time...
> This Saturday, HILL REPEATS move to Walsh Drive-just past the Dipsea steps.
> New TRAIL SHOES at Arch Rival - perfect for upcmoing Dipsea.
> NEW PATAGONIA, casual, sandals and shoes. $69.95 - $84.95.
4/7/09. TUESDAY. 6:30am TEMPO at YMCA.
Note that this run has become more of an exploratory good mileage run with a new route each week with some tempo included.
4/7/09. TUESDAY. 9am. TEMPO for Tenn Valley group.
Meet at Church parking lot, across from the fruit stand truck and some park in Community Center lot. We'll warmup with a easy run to the north end of the Mill Valley bike path, then do3-4 miles of tempo at 10M race pace. This will be in prep for Zippy's 5K on 4/19/09.
4/9/09. THURSDAY. 7am & 9am. TRACK at COM.
After the usual warmup and stridouts, a quality track session in prep for Zippy's 5K
A group: 13 x 400 (on 2') @ just faster 5K pace
( Do the 3rd, 6th, 9th 400's at an uncomfortably faster pace. this to get you out of doing the 400's at the "same old pace" and to better simulate race effort.
B group: 12 x 400 (2:30)
( do 4,6,8th 400's faster)
C group: 8 x 400 ( on 3')
4/11/09. SATURDAY. 8am. ED'S TRACK SESSION at Novato HS.
Same workout as for Thursday group.
4/12/09. SATURDAY 7:30am. HILL REPEATS + xtra running specific exercises. Meet on Dipsea course, past Dipsea steps on Walsh Drive. Now we work the course with some new twists.
Meet about 7am to do warmup run; be ready to go at 7:30am for hill intervals on the Dipsea course.
ARCH RIVAL: Dipsea is coming; check out our new Trail Shoes:
If you have narrow feet check out the NB 904 trail shoes: light and snug!
The NB 875 comes in widths and has an aggressive tread...
We still have the very lightweight NB 800's & NB 840's with pronounced tread for secure grip on those downhills.
Montrail's "Hard Rock" trail shoe has rock protection under the forefoot.
¶ 9:15 PM
> MARIN MARATHON'S (4/19/09) race director, MARK LIEBERT, informed me that the full will be two loops of the half marathon course (see http://www.marinmarathon.com/). I'll be volunteering that morning; while many of you will be racing Zippy's 5K for team scoring. Someone will have to take photos of the group after the race...two heats: men and women's.
>SARAH MCMOYLER, just sent a note to me after completing the PARIS MARATHON on Sunday. She hadn't run a step three weeks prior to the race, but cross trained up to race day - and got through it in 4:37. During the run she fell twice; we're not sure how, but there were 37,000 runners in the event! She was quite the trooper running with bruised knees and hurt chest. Way to go Sarah! We'll hear about the run when you return.
The Paris Marathon posted some incredible times: winning time was 2:05:47 by, guess who? A Kenyan! There were 6 under 2:07; 12 under 2:10, 16 under 2:11 (5 minute pace): the best times for places 7 through twelve. Can you imagine running a 2:09 coming in 12th? Winning women's time was 2:24:42; 6 under 2:30; 12 under 2:40.
There must have been some 60,000+ runners when one includes the half marathon!
> Triathlon season gets going for some of the group members early. SHARI TRACY, participated in the very competitive IRONMAN 70.3 California,, Oceanside, CA. (1.2mS-56mB13.1mR) held at Camp Pendleton which makes for a unique site. Turns out the course is tough (Carolyn Hutchins has done it last year or so): has a hilly bike portion, a multiple out/back run course that had about a 1/4m section of sand! Add big wind on race day and you have one tough triathlon on your hands. She did an excellent 29:22-3:07:01-1:50 for a 5:34:13 total and 17th in age division. It's one of these kinds of courses where the times are only singificant to THAT course. Shari did learn that the top women put in a number of hours more than she was doing; she decided that sticking with the Olympic distance triathlon would be best when time for training is an issue...
> I know that I still haven't put up the Across The Bay 12K results, but to see how our group did for Tamalpa in all team categories, check out http://www.tamalparunners.org/ for all your results. I ran out of time...
> This Saturday, HILL REPEATS move to Walsh Drive-just past the Dipsea steps.
> New TRAIL SHOES at Arch Rival - perfect for upcmoing Dipsea.
> NEW PATAGONIA, casual, sandals and shoes. $69.95 - $84.95.
4/7/09. TUESDAY. 6:30am TEMPO at YMCA.
Note that this run has become more of an exploratory good mileage run with a new route each week with some tempo included.
4/7/09. TUESDAY. 9am. TEMPO for Tenn Valley group.
Meet at Church parking lot, across from the fruit stand truck and some park in Community Center lot. We'll warmup with a easy run to the north end of the Mill Valley bike path, then do3-4 miles of tempo at 10M race pace. This will be in prep for Zippy's 5K on 4/19/09.
4/9/09. THURSDAY. 7am & 9am. TRACK at COM.
After the usual warmup and stridouts, a quality track session in prep for Zippy's 5K
A group: 13 x 400 (on 2') @ just faster 5K pace
( Do the 3rd, 6th, 9th 400's at an uncomfortably faster pace. this to get you out of doing the 400's at the "same old pace" and to better simulate race effort.
B group: 12 x 400 (2:30)
( do 4,6,8th 400's faster)
C group: 8 x 400 ( on 3')
4/11/09. SATURDAY. 8am. ED'S TRACK SESSION at Novato HS.
Same workout as for Thursday group.
4/12/09. SATURDAY 7:30am. HILL REPEATS + xtra running specific exercises. Meet on Dipsea course, past Dipsea steps on Walsh Drive. Now we work the course with some new twists.
Meet about 7am to do warmup run; be ready to go at 7:30am for hill intervals on the Dipsea course.
ARCH RIVAL: Dipsea is coming; check out our new Trail Shoes:
If you have narrow feet check out the NB 904 trail shoes: light and snug!
The NB 875 comes in widths and has an aggressive tread...
We still have the very lightweight NB 800's & NB 840's with pronounced tread for secure grip on those downhills.
Montrail's "Hard Rock" trail shoe has rock protection under the forefoot.
¶ 9:15 PM
