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
