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