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