Kees Fitness
Monday, May 25, 2009
Week of 5/25/09. Workouts. changes this week. Hazel's Chi Running Class for those peaking for Dipsea.
>Congrats to those who ran for the Club at MMD10K: a perfect weather day and no wind! I'll do those results later (been a long day); it's been a long two days. We had a lead pack of 4-5 runners who held sub-5'
5/26/09. 6:30am. TEMPO group. CHINA CAMP. new routine for you.
Warmup to 2M, then 2-3 1/2M; 3.5-4M easy 8-8:30 pace; 4-6.5 do strong temp; 6.5-7 easy half mile, 7-9 tempo; 9-9.5 easy, then 9.5M - 10M pickup.
5/26/09. TUESDAY. (Split routine for this day). 9am group. EASY TEMPO/RECOVERY run
after doing MMD 10K and those not doing Dipsea; those in Dipsea mode will go to Old Mill Park.
5/26/09. TUESDAY. Group B will go for DIPSEA , meet at Old Mill Park - for one of the last hardest efforts on the course. Take it to the swoop and back. On the way back, after crossing the Creek, then the parking lot tak the paved road, the way you drive out of Muir Woods in stead of taking Suicide. Gives you a practice on pushing an uphill after a long downhill when your quads are a bit trashed ( an Insult Hill effort, only longer).
5/29/09 and 6/3 and 6/6:
Special ChiRunning Basic and Hill Running Workshops & Tune-ups: May 29, 30, June 3, 6 and more
Which letter of the alphabet can improve your running? Just ask Hazel Wood, Certified ChiRunning Instructor. Hazel is offering some special classes before the Dipsea and throughout June that include the latest technique enhancements from Danny Dreyer, a former Tamalpan, and the founder of ChiRunning.
If you have never taken a ChiRunning class, the elements of the technique will improve your ease, energy and efficiency running – both on the hills and on the flat. Just ask Sunny Blende. As you taper towards Dipsea this is a good time to take a class. Hazel is offering several options including Thursday mornings starting May 28th and half-day workshops on May 30, June 6, June 20 for people who have never taken ChiRunning or for people who would like a complete refresher. Second (or third timers) get an extra discount. The Hill Workshops are for people who have already taken a ChiRunning class and want to improve their time on the hills.
Pre-registration required. Contact Hazel directly at 415-342-7093 or http://us.mc383.mail.yahoo.com/mc/compose?to=hazel@stridebystride.com for the special deals and full schedule (rates are too low to publish on her website and are just for Tamalpa members). Options include mornings, evenings and weekends. Create your own group if you want.Hazel Wood
http://us.mc383.mail.yahoo.com/mc/compose?to=hazelpwood@comcast.net
415-459-1840
http://www.stridebystride.com/
Glow with Health, Energy and Beauty
http://www.feeltheglow.spabeautyathome.com/ ¶ 9:03 PM
>Congrats to those who ran for the Club at MMD10K: a perfect weather day and no wind! I'll do those results later (been a long day); it's been a long two days. We had a lead pack of 4-5 runners who held sub-5'
5/26/09. 6:30am. TEMPO group. CHINA CAMP. new routine for you.
Warmup to 2M, then 2-3 1/2M; 3.5-4M easy 8-8:30 pace; 4-6.5 do strong temp; 6.5-7 easy half mile, 7-9 tempo; 9-9.5 easy, then 9.5M - 10M pickup.
5/26/09. TUESDAY. (Split routine for this day). 9am group. EASY TEMPO/RECOVERY run
after doing MMD 10K and those not doing Dipsea; those in Dipsea mode will go to Old Mill Park.
5/26/09. TUESDAY. Group B will go for DIPSEA , meet at Old Mill Park - for one of the last hardest efforts on the course. Take it to the swoop and back. On the way back, after crossing the Creek, then the parking lot tak the paved road, the way you drive out of Muir Woods in stead of taking Suicide. Gives you a practice on pushing an uphill after a long downhill when your quads are a bit trashed ( an Insult Hill effort, only longer).
5/29/09 and 6/3 and 6/6:
Special ChiRunning Basic and Hill Running Workshops & Tune-ups: May 29, 30, June 3, 6 and more
Which letter of the alphabet can improve your running? Just ask Hazel Wood, Certified ChiRunning Instructor. Hazel is offering some special classes before the Dipsea and throughout June that include the latest technique enhancements from Danny Dreyer, a former Tamalpan, and the founder of ChiRunning.
If you have never taken a ChiRunning class, the elements of the technique will improve your ease, energy and efficiency running – both on the hills and on the flat. Just ask Sunny Blende. As you taper towards Dipsea this is a good time to take a class. Hazel is offering several options including Thursday mornings starting May 28th and half-day workshops on May 30, June 6, June 20 for people who have never taken ChiRunning or for people who would like a complete refresher. Second (or third timers) get an extra discount. The Hill Workshops are for people who have already taken a ChiRunning class and want to improve their time on the hills.
Pre-registration required. Contact Hazel directly at 415-342-7093 or http://us.mc383.mail.yahoo.com/mc/compose?to=hazel@stridebystride.com for the special deals and full schedule (rates are too low to publish on her website and are just for Tamalpa members). Options include mornings, evenings and weekends. Create your own group if you want.Hazel Wood
http://us.mc383.mail.yahoo.com/mc/compose?to=hazelpwood@comcast.net
415-459-1840
http://www.stridebystride.com/
Glow with Health, Energy and Beauty
http://www.feeltheglow.spabeautyathome.com/ ¶ 9:03 PM
Sunday, May 17, 2009
Week of 5/18/09. Workouts for this week: the buildup for MMD10K, Dipsea and basic hill repeats and track continues! See Thursday for speaker at Book Passage..If you missed Dipsea training tips, review last week's blog.. Likely DIPSEA run and BBQ on 5/25/09, Memorial Day evening;see below.
>Check out ARCH RIVAL in Bon Air and Mill Valley for the new trail shoes by NB, Asics, Montrail, Adidas and other companies as you prep for the big Dipsea. Our apparel buyer, Cary, at our Bon Air store has also brought in more Prana, Dude Girl, Under Armour, and Nike apparel for active and practical wear..
> Remember, if you are not in the Dipsea you can run the DSE Practice Dipsea on 6/7/09: inexpensive, not crowded and you get to test yourself against the course with others for a Dipsea experience. starts at 8am, Old Mill Park, fee $10, find own way back (I'll be driving my van), but there are buses running at 10:15, I believe. See: http://www.dserunners.com/ .
> For those of you in my track workout group at 9am, check out the June 2009 article in Runners World on track training: on the left page, p. 68 on the page of "Speed Rules", bottom right is an interesting piece of advice on track rules. Let me know Th if you caught it.
5/19/09. TUESDAY. 6:30am TEMPO from YMCA.
Will be an exploratory, mileage run and some pickups thrown in.
5/19/09. TUESDAY, 9am group. HILL REPEATS/TEMPO group. Tenn Valley group.
Meet at Tenn Valley innner parking lot. We'll have you run warm-up out towards the beach, the trail on the left, come back clockwise with pickups to where I'll be standing; then easy until you reach the pavement. Then it's pickup to the parking lot. We'll do some repeats on Marincello and that's it.
5/21/09. THURSDAY, 7PM. "Born To Run" by author Christopher McDougall at Book Passage, 51 Tamal Vista, Corte Madera. Author tells of his experiences running with the Tarahumara Indians who wear little more than Firestone sandals for their ultra running events that's part of their culture. Do we need those expensive shoes? Should be interesting.
5/21/09. THURSDAY. 6:30am, 7am & 9am. TRACK at COM.
New folks: meet in back gravel free parking lot, you'll meet others for the warmup run.
Let's see if we can get that 6:30am group there to also help Sam with his workouts for lacrosse.
A/B groups:
2 X 600 (200)
4 x 1000 (200)
Novice groups;
200 (200),
400 (on 3')
600 (200)
1000 (200)
600 (200)
400 (3')
200 (200)
Then, both groups run stridouts, barefoot on the grass to strenthen feet muscles.
5/23/09. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
After the usual warmup run and stridouts:
A/B groups:
2 x 600 (200)
2 x 1000 (200)
1 x 800
Novice and lower mileage groups:
200 (200)
400 then on 3') to next interval:
600 (200)
1000 (200)
600 (200)
400 (on 3')
200 (200)
finish with barefoot pickups on the grass to strengthen feet muscles.
5/23/09. SATURDAY, 7:30am HILL REPEATS/XFIT Exercises. McGinnis Park at hill behind sewage treatment plant. Newly marked for Sprint, Short, Half, Full repeats. Provides great warmup /cooldown mileage on the levees.
5/25/09. MONDAY about 4pm. Dipsea practice run. Meet at Old Mill Park, MV.
It's light later now so we're ready to have our group members and some of the young people who are in Dipsea get in a practice run. It may be hot, but Cary says "Suck it up and tough it out" just bring water along... I plan to cook some chicken on the BBQ pits at Stinson Beach park; others can bring pasta/pesto, high quality homemade cookies and fruit salad..we'll keep it simple; seems to work best.
Real men and women run the MMD10K in the am and then
...let me know if you are going and need a ride (coachkees@yahoo.com). Remember to have small bag with change of shirt, long pants, jacket -just in case it's cold at the beach.
Some of you will run to Cardiac and back, but running with some friends will make it better quality and more fun....REMEMBER to email me if you need a ride., ¶ 9:45 PM
>Check out ARCH RIVAL in Bon Air and Mill Valley for the new trail shoes by NB, Asics, Montrail, Adidas and other companies as you prep for the big Dipsea. Our apparel buyer, Cary, at our Bon Air store has also brought in more Prana, Dude Girl, Under Armour, and Nike apparel for active and practical wear..
> Remember, if you are not in the Dipsea you can run the DSE Practice Dipsea on 6/7/09: inexpensive, not crowded and you get to test yourself against the course with others for a Dipsea experience. starts at 8am, Old Mill Park, fee $10, find own way back (I'll be driving my van), but there are buses running at 10:15, I believe. See: http://www.dserunners.com/ .
> For those of you in my track workout group at 9am, check out the June 2009 article in Runners World on track training: on the left page, p. 68 on the page of "Speed Rules", bottom right is an interesting piece of advice on track rules. Let me know Th if you caught it.
5/19/09. TUESDAY. 6:30am TEMPO from YMCA.
Will be an exploratory, mileage run and some pickups thrown in.
5/19/09. TUESDAY, 9am group. HILL REPEATS/TEMPO group. Tenn Valley group.
Meet at Tenn Valley innner parking lot. We'll have you run warm-up out towards the beach, the trail on the left, come back clockwise with pickups to where I'll be standing; then easy until you reach the pavement. Then it's pickup to the parking lot. We'll do some repeats on Marincello and that's it.
5/21/09. THURSDAY, 7PM. "Born To Run" by author Christopher McDougall at Book Passage, 51 Tamal Vista, Corte Madera. Author tells of his experiences running with the Tarahumara Indians who wear little more than Firestone sandals for their ultra running events that's part of their culture. Do we need those expensive shoes? Should be interesting.
5/21/09. THURSDAY. 6:30am, 7am & 9am. TRACK at COM.
New folks: meet in back gravel free parking lot, you'll meet others for the warmup run.
Let's see if we can get that 6:30am group there to also help Sam with his workouts for lacrosse.
A/B groups:
2 X 600 (200)
4 x 1000 (200)
Novice groups;
200 (200),
400 (on 3')
600 (200)
1000 (200)
600 (200)
400 (3')
200 (200)
Then, both groups run stridouts, barefoot on the grass to strenthen feet muscles.
5/23/09. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
After the usual warmup run and stridouts:
A/B groups:
2 x 600 (200)
2 x 1000 (200)
1 x 800
Novice and lower mileage groups:
200 (200)
400 then on 3') to next interval:
600 (200)
1000 (200)
600 (200)
400 (on 3')
200 (200)
finish with barefoot pickups on the grass to strengthen feet muscles.
5/23/09. SATURDAY, 7:30am HILL REPEATS/XFIT Exercises. McGinnis Park at hill behind sewage treatment plant. Newly marked for Sprint, Short, Half, Full repeats. Provides great warmup /cooldown mileage on the levees.
5/25/09. MONDAY about 4pm. Dipsea practice run. Meet at Old Mill Park, MV.
It's light later now so we're ready to have our group members and some of the young people who are in Dipsea get in a practice run. It may be hot, but Cary says "Suck it up and tough it out" just bring water along... I plan to cook some chicken on the BBQ pits at Stinson Beach park; others can bring pasta/pesto, high quality homemade cookies and fruit salad..we'll keep it simple; seems to work best.
Real men and women run the MMD10K in the am and then
...let me know if you are going and need a ride (coachkees@yahoo.com). Remember to have small bag with change of shirt, long pants, jacket -just in case it's cold at the beach.
Some of you will run to Cardiac and back, but running with some friends will make it better quality and more fun....REMEMBER to email me if you need a ride., ¶ 9:45 PM
Sunday, May 10, 2009
dWeek of 5/11/09. Workouts for this week. Lots going on with MMD10K and Dipsea prep, so look for last minute new or changes in workouts here.
I won't be doing the Dipsea course/post run get together at Stinson tonight...next week very likely.
> KETTLEBELL one day training class on JUNE 6,2009 at Marin Nautilus from 2-5pm. Learn the details of the key lifts, swings and core moves. For details go to: http://www.kettlebell/ instructor.com/p2.html . It's in Sausalito and should be worth doing and available in Marin!
Here's your chance to get the basics.
> WANTED! A woman runner and two men to run in a coed Centipede for this Sunday's BAY TO BREAKERS at an easy pace (10 minute miles). There's some 13 runners in a centipede, so if a couple are missing, it's incomplete for the event. Contact: SHAYNA ESKEW at 454-7006 or shayna@greenpropertysolutions.com . Will help the group a lot! it's a blast to run in a centipede if you haven't tried it and you get: start up near the front, and I think she has some of the entry fees covered. yes, Bay to Breakers is this Sunday!...should be televised also.
5/12.09. TUESDAY. 6:30am. TEMPO,China Camp (Buck's Landing area)
2 Mile warmup, then 2,4,6 or 8M tempo at half marathon race pace. We'll do 1.5M pickup; then .5M easy; repeat to end.
5/12/09. TUESDAY, 9am. HILL REPEATS. Tenn Valley group.
Meet at church parking lot across from fruit stand truck. Solid hill training to work off the Mother's Day brunches..
5/14/09. THURSDAY, 7am & 9am . TRACK at COM.
Group members warmup at 7am and 9am in gravel parking lot of COM, run the bike path and then we hit the workout at 7:25am and 9:20am.
Groups A/B:
2 set of x 1000 (200), 200 (200)
2 sets of 600 (200), 200 (200)
2 sets of 400 (on 2', 2 1/2'), 200 (200)
C Group:
2 sets of 600 (200), 200 (200)
2 sets of 400 (on 3'), 200 (200)
1 x 800
5/16/09. SATURDAY, 8am. ED's TRACK SESSION. at Novato HS
Same workout at TH group; however B group members can do 1 rep / round of first set so you can keep emphasis on good pace with the shorter sets. We're still working to prepare for that MMD10K race on 5/25/09 in Kentfield. Next week Th will be last hardest workout before the race.
RESULTS: quite a fast race on Saturday at MARIN HUMAN RACE 5K
1. Terrence Bennet, 17:14
2. Jason Jacobson, 17:14 1 st 35+
3. Val Young, 17:33, 1st 40+ and 1st F
7. Manny Berston , 18:09 1st 40+
14. Lisa Clarke, 18:51, 2nd F 40+
25. Mike Holland, 20:07 1st 60+
1st 50-59, Stephen Kambur, 21:25
1st 70+ F: Joanne Kambur, 28:02
3rd 70+, Sue Garnett 47:21
80+ Sam Hirabayshi 29:02
2nd 80+ Dick Couvillion 33:40
5/16/09. SATURDAY, 7:30am. HILL REPEATS at McGINNIS PARK
Looks like our old place is open again now that the new tank is in. For new people: take Lucas Valley Rd exit, but go East towards McGinnis Park, it ends at entrance at the park; go left on road to small back gravel parking lot by the holding ponds and do warmup at 7am. Then go to base of hill by sewage treatment plant and ready to go with the hill repeats at 7:30am.
> Many of you are focused on the Dipsea course during May; I just have this hill repeat workout for those who want to do them if they can't get on the Dipsea and for those who need hill repeats for leg strength and improving their general running: it's still one of the best workouts to become a stronger runner.
5/17/09. SUNDAY..we'll see if a number are up for Dipsea run in evening, plus BBQ at Stinson.
TRAINING TIP for Dipsea:
> There's a tendency to cram now for the race with the result being somewhat "dead legs" and shin splints from overdoing it. Spread the hill workouts out; two solid hill sessions per week, an undulating milder long course for endurance and a tempo will be enough for most folks on modest mileage. Those rest /stretching/core days become just as important as the training.
Remember: the training provides the stimulus for change and improving fitness, but the physiological adaptations take place during the rest days! You overstress the program and you go stale and nagging injuries surface. Get in key quality workouts and one gentle distance run, make them count, but the rest days are just as important.
> It's you against the course!
Focus on improving the splits I listed below so you focus on your best time possible: you cannot worry about the other runners. you can have the satisfaction of attaining your best time by running the splits at your best effort. Get that "noise" out of your head. Check the splits and see the consequences to overall time if you do, for example, the downhill to Muir Woods too quickly, or take the stairs too fast.
> As you become older I'd just get the stairs in at controlled steady pace (wasn't it great to run up them all the way when we were younger!)Check that split: ; through the Flying Y (Walsh Drive) area, where it's wider; work on steady hard running and pass people. Recover in the short trail one mile section if stuck behind runners; then when the road opens up again, make the steady hard drive and pass people up to Windy Gap. Check split there.
Run fast with as little pounding down to Muir Woods (if you overdo the downhill, you'll have dead quads for the Dynamite and Hogsback). hit watch split right after you cross the creek in Muir Woods.
Check split at entrance to Rain Forest.
Check split at top of Cardiac....work to improve those splits for the next two weeks. ¶ 10:38 PM
I won't be doing the Dipsea course/post run get together at Stinson tonight...next week very likely.
> KETTLEBELL one day training class on JUNE 6,2009 at Marin Nautilus from 2-5pm. Learn the details of the key lifts, swings and core moves. For details go to: http://www.kettlebell/ instructor.com/p2.html . It's in Sausalito and should be worth doing and available in Marin!
Here's your chance to get the basics.
> WANTED! A woman runner and two men to run in a coed Centipede for this Sunday's BAY TO BREAKERS at an easy pace (10 minute miles). There's some 13 runners in a centipede, so if a couple are missing, it's incomplete for the event. Contact: SHAYNA ESKEW at 454-7006 or shayna@greenpropertysolutions.com . Will help the group a lot! it's a blast to run in a centipede if you haven't tried it and you get: start up near the front, and I think she has some of the entry fees covered. yes, Bay to Breakers is this Sunday!...should be televised also.
5/12.09. TUESDAY. 6:30am. TEMPO,China Camp (Buck's Landing area)
2 Mile warmup, then 2,4,6 or 8M tempo at half marathon race pace. We'll do 1.5M pickup; then .5M easy; repeat to end.
5/12/09. TUESDAY, 9am. HILL REPEATS. Tenn Valley group.
Meet at church parking lot across from fruit stand truck. Solid hill training to work off the Mother's Day brunches..
5/14/09. THURSDAY, 7am & 9am . TRACK at COM.
Group members warmup at 7am and 9am in gravel parking lot of COM, run the bike path and then we hit the workout at 7:25am and 9:20am.
Groups A/B:
2 set of x 1000 (200), 200 (200)
2 sets of 600 (200), 200 (200)
2 sets of 400 (on 2', 2 1/2'), 200 (200)
C Group:
2 sets of 600 (200), 200 (200)
2 sets of 400 (on 3'), 200 (200)
1 x 800
5/16/09. SATURDAY, 8am. ED's TRACK SESSION. at Novato HS
Same workout at TH group; however B group members can do 1 rep / round of first set so you can keep emphasis on good pace with the shorter sets. We're still working to prepare for that MMD10K race on 5/25/09 in Kentfield. Next week Th will be last hardest workout before the race.
RESULTS: quite a fast race on Saturday at MARIN HUMAN RACE 5K
1. Terrence Bennet, 17:14
2. Jason Jacobson, 17:14 1 st 35+
3. Val Young, 17:33, 1st 40+ and 1st F
7. Manny Berston , 18:09 1st 40+
14. Lisa Clarke, 18:51, 2nd F 40+
25. Mike Holland, 20:07 1st 60+
1st 50-59, Stephen Kambur, 21:25
1st 70+ F: Joanne Kambur, 28:02
3rd 70+, Sue Garnett 47:21
80+ Sam Hirabayshi 29:02
2nd 80+ Dick Couvillion 33:40
5/16/09. SATURDAY, 7:30am. HILL REPEATS at McGINNIS PARK
Looks like our old place is open again now that the new tank is in. For new people: take Lucas Valley Rd exit, but go East towards McGinnis Park, it ends at entrance at the park; go left on road to small back gravel parking lot by the holding ponds and do warmup at 7am. Then go to base of hill by sewage treatment plant and ready to go with the hill repeats at 7:30am.
> Many of you are focused on the Dipsea course during May; I just have this hill repeat workout for those who want to do them if they can't get on the Dipsea and for those who need hill repeats for leg strength and improving their general running: it's still one of the best workouts to become a stronger runner.
5/17/09. SUNDAY..we'll see if a number are up for Dipsea run in evening, plus BBQ at Stinson.
TRAINING TIP for Dipsea:
> There's a tendency to cram now for the race with the result being somewhat "dead legs" and shin splints from overdoing it. Spread the hill workouts out; two solid hill sessions per week, an undulating milder long course for endurance and a tempo will be enough for most folks on modest mileage. Those rest /stretching/core days become just as important as the training.
Remember: the training provides the stimulus for change and improving fitness, but the physiological adaptations take place during the rest days! You overstress the program and you go stale and nagging injuries surface. Get in key quality workouts and one gentle distance run, make them count, but the rest days are just as important.
> It's you against the course!
Focus on improving the splits I listed below so you focus on your best time possible: you cannot worry about the other runners. you can have the satisfaction of attaining your best time by running the splits at your best effort. Get that "noise" out of your head. Check the splits and see the consequences to overall time if you do, for example, the downhill to Muir Woods too quickly, or take the stairs too fast.
> As you become older I'd just get the stairs in at controlled steady pace (wasn't it great to run up them all the way when we were younger!)Check that split: ; through the Flying Y (Walsh Drive) area, where it's wider; work on steady hard running and pass people. Recover in the short trail one mile section if stuck behind runners; then when the road opens up again, make the steady hard drive and pass people up to Windy Gap. Check split there.
Run fast with as little pounding down to Muir Woods (if you overdo the downhill, you'll have dead quads for the Dynamite and Hogsback). hit watch split right after you cross the creek in Muir Woods.
Check split at entrance to Rain Forest.
Check split at top of Cardiac....work to improve those splits for the next two weeks. ¶ 10:38 PM
Sunday, May 03, 2009
Week of 5/4/09: Workouts to check in on for this week...see how the group fared with Napa Tri, Wildflower Tri during the poor weather.. Sunday is Mother's Day: the Moms can choose what they want to do for workout, then brunch: their choice! We'll have Dipsea practice run for those who'd like to get that in with good weather; there is the TCRS #5 event also..see below.
HAPPY MOTHER'S DAY,
> Last update on DISPSEA workout and who's going see below (7am, Sunday )
RESULTS: WILDFLOWER TRIATHLON last Saturday.
Half Ironman Distance:
ROSY CASTANEDA: 3rd in Div/18th F in 5:06:46
KEVIN PORTER, 25th in div/6:42:10
Olympic Distance:
DANIELLE CANE, 2nd 60-64 in 3:42:44.
NAPA TRIATHLON: at Lake Berryessa.
HOWARD LURIA placed first in his division and his wife, KAREN BEHNKE placed 2nd. I think it's a top husband/wife team scoring here! Great job on a windy day, you two!
Regarding results: I keep missing people results from those in our workout groups who run events, or I didn't know about it, or i couldn't find the site; so email them to me so can post them.
5/5/09. TUESDAY. 6:30am TEMPO from YMCA site. Be ready for rain!
This is more a mileage/exploring run of 8-10 miles with a new course each time!
5/5/09. TUESDAY. 9am HILL REPEAT group. DISPSEA course practice from MV to Stinson instead of RRG. We will meet at Old Mill Park. I'll drive over while Sandy drives one of the group's vehicles over also. Email me at coachkees@yahoo.com to let me know if you want to run it and need a ride. If all of you decide that you want to do RRG instead, let me know that , but I think the Dipsea course may be more protected - and you can all use the course practice.
I'm suggesting that we have you do some repeats on the Hogsback; that is, after Dynamite push a little faster for 4 minutes, then jog back down the hill for an easy minute. Repeat some
5/7/09. THURSDAY. 7am and 9am. TRACK at COM. good weather day!
Big workout using a high number of 400's@ 10K pace: here's where accurate pacing pays off so one doesn't fade later. It will also feel "too easy" , at first; then the effort will accumulate because the rest interval is short. Just like in a race the effort should feel controlled, holding back in the first third of the race - so you don't fade later and can still pick up at the end. A full 10K is 25 laps on the track, I'm having you complete less for the basic practice. However, if you're still running well after the prescribed repeats, add a few more; otherwise, call it a day.
A group (those wanting to break 40:00, i.e. 6:25 pace; or 1:37's -400's) : 18 x 400 (on 2')
B Group (sub 7:30 pace): 16 x 400 (on 2:30)
C Group (8 pace or slower): 12 x 400 ( on 3')
5/9/09. SATURDAY. I'll be working MARIN HUMAN RACE 5K. that morning. 8:30am
If you haven't gotten in your 5K time trial, this race gives you a local venue, it's local right at Marin Civic Center Lagoon area, it's flat. I just repainted each half mile marker on Tuesday.
8:30am The Marin Human Race starts and finishes at Marin Center Fairgrounds. 5K course is FUN for everyone from the avid racer to walkers and rollers. Over a dozen local bands are placed around the race course to help keep spirits high and legs moving. Kids Races are free. The 50-yard, 100-yard, 200-meter and 400-meter dashes are open to children 12 and under. All participants receive a ribbon! http://www.marinhumanrace.org/index.cfm
I haven't yet certified this course, but measured it according to standards, plus 10 feet. Once the course is finalized in design by the Center For Independent Living Skills will we certify it.
5/9/09. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
A/B gps:
1 x 1200 (400) @ 10K pace
1 x 1000 (200) @ 10K pace
1 x 800 (on 4:30 /5') @ 5K pace
2 x 600 (200) faster than 5K pace
4 x 200 (200) @ 2M pace.
C gp:
1 x 800 ( on 5:30)
2 x 600 (200)
2 x 400 (on 3')
4 x 200 (200)
5/10/09. SUNDAY. 8:15am. DIPSEA PRACTIC RUN .
Meet at Old Mill Park, and you'll jog to clocktower downtown for the official start. I can take 8 in the van; if we have more coming I think Sandy will drive another car, if needed - if I take her out that night ( i have to be at work by 11am, so we'll go back after the run).
Let me know by email, or phone (595-1307 or home 472-7917) if you'd like a ride: coachkees@yahoo.com , okay? We should have good weather. Bring small bag with change of clothes for after the run: you never know what the weather is like at Stinson.
So far: Trevor, Pam J, Jen, Sunny, PamB, are onboard.
5/10/09. SUNDAY. 9am. Loma Alta TCRS #5, 7.28 miles. In Fairfax.
(see http://www.tamalparunners.org/ for updates). Has one terrific climb in it!
From the trailhead, climb up Loma Alta (a climb of approximately 1352 feet in 3 miles)over the top to a turnaround past the gate, then run back to the start. Directions: West on Sir Francis Drake to west side of Fairfax and then go right on Glen Drive to the trailhead at the end of the road. Parking is limited. Contact Brad O’Brien (http://us.mc383.mail.yahoo.com/mc/compose?to=brado@verizon.net) for information.
LOOKING AHEAD:
PA/USATF 10K Championships will be our own MARIN MEMORIAL DAY RACES on 5/25/09
Here's where you run with your team to help score for the 10K Championships; if you are not running we can certainly use the volunteers that day! ¶ 9:27 AM
HAPPY MOTHER'S DAY,
> Last update on DISPSEA workout and who's going see below (7am, Sunday )
RESULTS: WILDFLOWER TRIATHLON last Saturday.
Half Ironman Distance:
ROSY CASTANEDA: 3rd in Div/18th F in 5:06:46
KEVIN PORTER, 25th in div/6:42:10
Olympic Distance:
DANIELLE CANE, 2nd 60-64 in 3:42:44.
NAPA TRIATHLON: at Lake Berryessa.
HOWARD LURIA placed first in his division and his wife, KAREN BEHNKE placed 2nd. I think it's a top husband/wife team scoring here! Great job on a windy day, you two!
Regarding results: I keep missing people results from those in our workout groups who run events, or I didn't know about it, or i couldn't find the site; so email them to me so can post them.
5/5/09. TUESDAY. 6:30am TEMPO from YMCA site. Be ready for rain!
This is more a mileage/exploring run of 8-10 miles with a new course each time!
5/5/09. TUESDAY. 9am HILL REPEAT group. DISPSEA course practice from MV to Stinson instead of RRG. We will meet at Old Mill Park. I'll drive over while Sandy drives one of the group's vehicles over also. Email me at coachkees@yahoo.com to let me know if you want to run it and need a ride. If all of you decide that you want to do RRG instead, let me know that , but I think the Dipsea course may be more protected - and you can all use the course practice.
I'm suggesting that we have you do some repeats on the Hogsback; that is, after Dynamite push a little faster for 4 minutes, then jog back down the hill for an easy minute. Repeat some
5/7/09. THURSDAY. 7am and 9am. TRACK at COM. good weather day!
Big workout using a high number of 400's@ 10K pace: here's where accurate pacing pays off so one doesn't fade later. It will also feel "too easy" , at first; then the effort will accumulate because the rest interval is short. Just like in a race the effort should feel controlled, holding back in the first third of the race - so you don't fade later and can still pick up at the end. A full 10K is 25 laps on the track, I'm having you complete less for the basic practice. However, if you're still running well after the prescribed repeats, add a few more; otherwise, call it a day.
A group (those wanting to break 40:00, i.e. 6:25 pace; or 1:37's -400's) : 18 x 400 (on 2')
B Group (sub 7:30 pace): 16 x 400 (on 2:30)
C Group (8 pace or slower): 12 x 400 ( on 3')
5/9/09. SATURDAY. I'll be working MARIN HUMAN RACE 5K. that morning. 8:30am
If you haven't gotten in your 5K time trial, this race gives you a local venue, it's local right at Marin Civic Center Lagoon area, it's flat. I just repainted each half mile marker on Tuesday.
8:30am The Marin Human Race starts and finishes at Marin Center Fairgrounds. 5K course is FUN for everyone from the avid racer to walkers and rollers. Over a dozen local bands are placed around the race course to help keep spirits high and legs moving. Kids Races are free. The 50-yard, 100-yard, 200-meter and 400-meter dashes are open to children 12 and under. All participants receive a ribbon! http://www.marinhumanrace.org/index.cfm
I haven't yet certified this course, but measured it according to standards, plus 10 feet. Once the course is finalized in design by the Center For Independent Living Skills will we certify it.
5/9/09. SATURDAY. 8am. ED's TRACK SESSION at Novato HS.
A/B gps:
1 x 1200 (400) @ 10K pace
1 x 1000 (200) @ 10K pace
1 x 800 (on 4:30 /5') @ 5K pace
2 x 600 (200) faster than 5K pace
4 x 200 (200) @ 2M pace.
C gp:
1 x 800 ( on 5:30)
2 x 600 (200)
2 x 400 (on 3')
4 x 200 (200)
5/10/09. SUNDAY. 8:15am. DIPSEA PRACTIC RUN .
Meet at Old Mill Park, and you'll jog to clocktower downtown for the official start. I can take 8 in the van; if we have more coming I think Sandy will drive another car, if needed - if I take her out that night ( i have to be at work by 11am, so we'll go back after the run).
Let me know by email, or phone (595-1307 or home 472-7917) if you'd like a ride: coachkees@yahoo.com , okay? We should have good weather. Bring small bag with change of clothes for after the run: you never know what the weather is like at Stinson.
So far: Trevor, Pam J, Jen, Sunny, PamB, are onboard.
5/10/09. SUNDAY. 9am. Loma Alta TCRS #5, 7.28 miles. In Fairfax.
(see http://www.tamalparunners.org/ for updates). Has one terrific climb in it!
From the trailhead, climb up Loma Alta (a climb of approximately 1352 feet in 3 miles)over the top to a turnaround past the gate, then run back to the start. Directions: West on Sir Francis Drake to west side of Fairfax and then go right on Glen Drive to the trailhead at the end of the road. Parking is limited. Contact Brad O’Brien (http://us.mc383.mail.yahoo.com/mc/compose?to=brado@verizon.net) for information.
LOOKING AHEAD:
PA/USATF 10K Championships will be our own MARIN MEMORIAL DAY RACES on 5/25/09
Here's where you run with your team to help score for the 10K Championships; if you are not running we can certainly use the volunteers that day! ¶ 9:27 AM
