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
