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
