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