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
