Week of 2/23/09
. Workouts and last minute changes for this week's workouts.
trail shoe($99.95) is now in for men. Other ARCH RIVAL shoes listed below. note that UNDER ARMOUR road
shoes are now in also. Women's SACUONY
" racing shoes are in also: about the lightest shoe around with a bit of support for orthotic.
NOTE that Saturday /Sunday longer run group workouts
might be changed again THursday, so keep checking in on this blog: it allows me to give last minute updates without having to email those who might be interested in joining the group workouts.
So far we have 3 workouts for Saturday!MARIN MARATHON
10K training program: Week 2
> RESULTS...was just informed that LEIGH KENNY won top woman for EMBARCADERO 10K.
And here she thinks she's not a fast runner! Congrats Leigh!
. 6:30am YMCA. TEMPO run .
This workout has become an "let's explore the area" type of run rather than just tempo, so feel free to join in and get anywhere from 6-10Miles.
. 9am. HILL REPEATS at Tenn Valley. Meet at Church parking lot, Tam Valley (across from fruit stand truck)..we'll work on a new KB lift after the hill repeats.
. 9am. WATER DISTRICT RUN from Ross Common.
With Kevin a mileage run in Phoenix Lake area.
. 7am & 9am TRACK at College of Marin..
After the usual warmup routine:
1 x 200 (200)
1 x 400 (on 2', 2 1/2', 3')
6 x 600 (200) at 4" faster than 5K pace
1 x 1000 (200) at 5K pace
. 8am. ED's TRACK WORKOUT at Novato HS.
(same as Thursday group workout: emphasis more on 5k effort)
7:30am HILL REPEATS/Cross T exercises.
Meet at "Villa Marin", on west side of Northgate Shopping Center. warmup at 7am, then be ready to go at 7:30am for an intense half hour of productive hill repeats/running targeted exercises.
> Do the workout for time:
A) 1 x 10 "Burpees"
1 x Half
B) 1 x 10 "Braced Squats"
1 x Long
1 x Short
2 x Sprint
C) 1 x 12 "Box Jumps"
2 x Short
1 x Half
1 x Sprint
D) 1 x 20 "Jumping Jacks"
3 x Sprint
1 x Half
> finish with: "Overhead Lunge Squat"
...Haleakala group workout. 6am
. Meet at Marin YMCA .
Dave Champagne has a two loop workout planned out, so folks can join in for the first 10M course which comes back to the YMCA and pull out then. Then the group will go to Big Rock and more for the second half with more uphill in it for a total of about 23 miles.
This will be the last longer run before the "Run To The Sun" mid-March. This site was selected for its convenient location; helps those who must get back to families.
(Cynthia, Sarah, Kathy, may want to join in for this first loop, then run my 10M China Camp tempo course on Sunday at about 7:30am)
. CHINA CAMP road course with Kees
over my 10M marked route w/ splits every half mile. Time: 7:30am
, Those who want to get in an easy 10 miler should join in.
We'll start by Buck's Landing area, park at pull-off dirt section. (Take N. San Pedro Exit, go East, follow it out about 2M past all the Santa Venetia housing, up over the Buck's landing hill; you'll see the dirt pull-off area at the bottom on the left as you border the baylands). Stay tuned.
Remember there is also the 8am group that meets at Ross Common. I'll be taking Sarah over the course; some of you can join in and always pick up the pace over the last 4 miles: it's a "keyhole" course. Will go along China Camp area, loop into Peacock Gap area, up Biscayne , then back along China Camp area: a good rolling terrain course - and scenic.WEEK TWO for MARIN MARATHON 10K program:Mon:
rest after last weekend's mileageTuesday
: mileage/tempo practice meet at YMCA at 6:30am; I will take you on the course which is marked. Probably 2M warmup plus 2-3M steady. If you cannot make it get in 4M or about 35-40 minutes.Wed:
Rest/Core/Stretching...If you have more base run 3-5M plus do core and stretching.Thursday:
TRACK at College of Marin 7am or 9am. We will have you do 1.75M of track to learn pacing and how to get faster. It will be with a group of all abilities. About 4-5M total.Friday:
: Hill Repeats and mileage, exercises to learn. 7:30am (warmup at 7am and get in 1.5-2M warmup). or else 25 minutes of steady run. We meet at base of "Villa Marin" behind Northgate Shopping Center (west side by old Mervyn's)-a perfect hill for short, medium and long repeats. About 4M total.
Cool down run afterwards.Sunday
: Longer run. 45' run using run/walk system of 5'run/30" walk if necessary..will be about 4.5M of distance. Here we go for the endurance development.NEW at ARCH RIVAL
Men's MONTRAIL "Hard Rock
" ($99.95) trail shoes are now in.
Women's BLUR SL
by Vasque ($99.95) for trail hiking/running
> UNDER ARMOUR road and trail shoes:their first shot at running shoes . We also carry their CROSS TRAINERS
for men and women.
> More kids running shoes
Kids VASQUE "VELOCITY
" trail running/hiker ($54.95
women's ASICS 2130's and BROOKS ADRENALINE for $69.95 & $74.95.
> SALE MBT
shoes ($160) and more for the regular selection ($250)
> Cary has a variety of apparel on the men and women's SALE racks, plus new lines!
> Waterproof, SUGOI's "Hydrolyte" jacket
which is like a light shirt, but waterproof; very practical and easy to run with...very handy for the next couple of weeks!
Week of 2/16/09
. Workouts for this week; special long run for Haleakala group
RUN SITE HAS BEEN CHANGED!
>See below regarding Feb 28th for all WOMEN's TEAMS
at Liz Shortino's house.
> NEW: Saturday, 2/21/09 Long Run from Marin YMCA, about 20+ miles loop course.
> NOTE: SWITCHED
SUNDAY Long Run for Haleakala and SWITCHED to meeting at 7am by CHINA CAMP campground kiosk. Kevin is contact at firstname.lastname@example.org
.MARIN MARATHON 10K 8-Week Training program:
Those who will be signing up for the 8 Week Training program for this 4-19-09 event ($75) can contact me at email@example.com
. I will have the weekly workouts up on this blog until I finalize my http://www.keesfitness.com/
site. Meanwhile if you can meet me at one of the days below that will get you started. Tuesday, tempo by China Camp at 6:30am; Thursday track at 7am or 9am are good days and Saturday 7:30am if during the week does not work for you.
contacting me: So can call me in eve on home phone (472-7917) or call me at work Wed-Sunday at ARCH RIVAL 461-6588, or email: firstname.lastname@example.org-I
can check it at work).
> DEB RUSHMAN just had her outpatient back surgery to remove a lump and hopefully relieve pressure on her discs. Jon says she needs to be flat on back for days and is on pain pills. After a period of time we'll see how it all went. All the best Deb with your recovery!
> Our workouts are also going to focus on the mid-March "Emerald Nuts Across The Bay 12K"
run and get as many people out there so we have a good Tamalpa team showing. It's good practice to learn how to focus on a race so that you can do your best effort on that
day. Putting it together is always the challenge: keeping healthy and not leaving your best effort the week before or after the event.
>update on the KeesFitness site
: still under construction, waiting to finalize the PayPal linkup as a priority so folks can pay online. I'm going to put up more pictures for each category on the site and pictures of our group during the year, but otherwise coming along. I will be posting overviews on the training 5K - Marathon training programs so you have access to them.
The training programs I've come up with are based only partly on my experience, but after working with a large number of novices, intermediate and experienced runners it's most important to figure what works for all of YOU. What works for all of you is more important than what I did for training. But I learned a lot, that I can pass on from my very concentrated preparation for 5K through 50 miles. Any workouts I include you can be sure I've done my self - and probably Sister Marion too! Our programs are primarily based on 4 days/week sessions to allow for recovery and cross training.
> I'll be posting a 10K training program
for MARIN MARATHON
(4-19-09). It's good for our local runners to support a local event: takes many volunteers and participants to make it successful. Race Director, MARK LEIBERT, will appreciate help from the Marin runners.
, 6:30am TEMPO
run (4-10M) from CHINA CAMP site.
Actually just past Buck's Landing, at pulloff dirt area is where we start. We do 2M warmup, followed by either 3,4,6, or8 miles tempo; depending ont the distance event you are preparing for. Tempo workouts are key for successful 10K, half marathon and marathon road events.
. 9am, WATER DISTRICT RUN
w/ Kevin 6-10M. Meet at Ross Common. He will mix up steady running, hills and flat tempo training.
9am HILL REPEATS/TEMPO
. Meet at Church parking lot, by Fruit Stand in Tam Valley. Once again there will be new creative twist to part of the workout!
7am & 9am TRACK
A & B gps:
200 (200) so the 200 quickly utilizing rapid turnover and light touch on the track
200 (200)800 (on 4:30 or 5')...."C" gp. 200 (200)600 (200)200 (200) 400 (on 2' or 2:30)200 (200)
8am. ED'S TRACK SESSION
at Novato HS.
same as TH group.
7:30am. HILL REPEATS/XT Exercises
at "Villa Marin" site.(on west side of northgate Shopping Center-across from the old Mervyn's)
Be ready for a new twist to the training. Do your warmup 1.5-2M at 7am so that you are ready to go for the hill repeat session. During each session you will learn new combinations of hill repeats and exercises that improve your running along with a kettlebell or weight training exercises specifically for the running.
, 8:30am. LONG RUN, 20M
from Marin YMCA
Cynthia, Sarah, Jeannie and others will be running with stopoff at about 15M by China Camp)
(take Lucas Valley rd exit, go west one block, left on Los Gamos; it's .5M in). Basic course: go out backside of Ymca, across Freitas Pkwy, behind Northgate Shopping Center, Lincoln, Dominican, Montecito Shopping Center, out Pt. San Pedro Rd all the way counterclockwise, to beginning of Shoreline Trail for 5.5M on dirt, then Santa Venetia, Civic Center, NGate & back to the YMCA.
.. CHANGE!!. LONG RUN
for Haleakala group SWITCHED to CHINA CAMP campground entrance in front of kiosk at 7AM!!
If the weather is very wet and rough don't go too long (less than 2 1/2 hours) and don't worry about a lot of hillwork; we'll do that the next weekend, okay? I don't want any of you becoming sick from running too long in the rain and cold. Remember to drink fluids and take your energy fuel.
NOTE: Women's Team Meeting on Feb 28
, 6:30pm; all age groups! See if you can attend
...by Karen SteeleHello team mates! We have an amazing group of approximately 40 women who have committed to race for Tamalpa and it’s time to meet and greet each other in a purely social setting. This includes the Open, Master, Senior, and Super Senior Women’s race teams for Roads, XC, and Ultras. Our kick-off event has been scheduled for Saturday, February 28 at 6:30 PM. Liz Shortino has graciously offered her home located at 50 Yolanda in San Anselmo. Liz (and a few helpers) will be providing the main course and soft drinks and we ask that each of you bring a side dish or salad to share, and any other type of beverage that you would like.
In addition to the socializing, a short program will be presented which will include a review of the PA Racing Schedule, team rosters, uniform distribution, discounted shoe and clothing purchases, etc. This will also be a great time to share your training/work/child care schedules in order to find training partners or at least identify all of the potential workouts that you could take advantage of.
Each of you will be receiving this email through your race team captain so please send them an RSVP so that we can confirm how much cooking Liz will need to do! Our first targeted race is right around the corner with the 12K on March 15. Our Master’s team will have already gotten us off to a great start by racing the NorCal 10 mile the week before in Redding.
See you on the 28th!
Karen Steele (Race Committee Member)MARIN MARATHON 10K
First week and some explanation regarding the training schedule:
> Based on 4 days per week (you can add more if recovering adequately): TuThSatSun.
> We have only 8 weeks and I'm assuming you are running/joggin 10-15/week now. if not you will be including more of a jog/walk program for the longer time periods which will work just fine.
> This course which is also used for the Marin Triathlon is off-road and includes hilly
How the workout days are planned; your schedule may be different, but you can simply re-arrange it to fit what works for you. The paved part of the course has every half mile painted on the road. We will use that for Tempo
practice, i.e. running at 10M race pace or "comfortably stressed" pace to acclimate to steady pace running for 2-3 miles.Mon:
Recovery day (R) - needed after weekend session;Tue:
Rolling hills sessions, alternated with Tempo sessions: each week we will rotate these two workouts. The tempo is actually near the race site: we meet just past Buck's Landing at the dirt pulloff area, do a 2M easy warmup then start our 10M race pace effort, i.e. "comfortably stressed" pace.Wed:
Rest or emphasis on gym work of core training, stretching and swimming if you have access to pool. You do these items so counter the tightness you develop during your running program; core work so your posture holds for good running form.Thursdays
: Track. Even for novices here is where you can work with a group, learn your pacing and improve speed. It also gives me time to meet with you and see how you are running. Runners meet at 7am or 9am for the warmup 1.5-2 mile run on bike path or track; we get started at 7:25am and 9:20am.Fridays:
Rest or core and stretcing again.Saturdays:
I have the Hill Repeat session where I'll ease you into that workout along with neighborhood running. Warmup steady run around Northgate or the neighborhood, then we start at 7:30am.Sundays:
Long Run for endurance development. This can consist of run/walk program if your a novice or simply run the time period. The run/walk consists of a pattern of say, 5' run/30" walk so it's never a push or strain. I put the approximate mileage next to the time period, e.g. 40'/4 using a 5'Run/ 30" walk routine. You'll find you can safely and without undue effort complete the time period.
once you have the hour's worth of run/walk you should be able to run the 10K with a break or two.Mon
2/17: 30' of rolling terrain (3M of hills). N. San Pedro Rd/China Camp is good and I have each half mile marked for you. We meet at 6:30am. Please call (595-1307) or email me (email@example.com
) if you will be coming to the workout.Wed
2/18: Rest or core and stretching dayTH
, 2/19:: after the usual warmup, 1.5M total faster track work (we'll gradually work up to 3M)Friday
2/20: Rest, core and stretching.Saturday,
2/21: 25' run and some hill repeats (meet at "Villa Marin" road entrance)Sunday
, 2/22: long run of 40' (4M) using the 5' run with/ 30" walk routine; otherwise run the 4M.
I will be coming out to meet with you on the following Sunday (3/1) this Sunday has conflict)
Week of 2/9/09. Workouts, what's new at Arch Rival, races, results, Holeakala workouts.
UPDATE Sat, Sun workouts planned - if it works for the distance runs, join in.
2/10/09. TUESDAY. 6:30am. TEMPO from YMCA site.
Usually, we do less of tempo pace and explore new routes and get in some steady mileage.
If it's a downpour I probably won't join you on the bike, but don't think of not running!
2/10/09. TUESDAY. 9am. MILEAGE RUN/HILL REPEATS. RossCommon with Kevin.
When it's raining, bring the proper raingear , okay? You still need to get in the steady mileage!
Sarah, Cynthia and Kevin will be primarily working getting in 8 miles or so..
2/10/09. TUESDAY, 9am. HILL REPEATS/TEMPO. Meet at Church parking lot, Tenn Valley - across from fruitstand. We'll add the uphill tempo at end of workout Tenn. Valley parking lot. I'll adjust course for the weather.
2/12/09. THURSDAY. 7 & 9am TRACK at COM
after usual warmup:
A & B groups: 6 x 800 ( on 4:30, 5')
C group: 2 x 800 (on 6')
2 x 600 (200)
2 x 400 (on 3')
2 x 200 (200)
2/14/09. SATURDAY. 8am ED'S TRACK SESSION at Novato HS
Same workout as Th group....
2/14/09. SATURDAY. 7:30am HILL REPEATS & XT Exercises
7am is warmup time, we start the hill repeats at 7:30am. We'll redo the 2nd of the 4 HR routines.
THIS WEEKEND for Haleakala group, depending on the weather:2/14/09. SATURDAY. 7am from ROSS COMMON
for 12M or so with Kevin, Gayle and others at 8:30-'s to 9's.
Medium run days this weekend: planned on running from Ross Common. Into the water district, Shaver Grade, Pipeline, Taylor, Skywalker kiosk, Bullfrog, across the dam, Shady side of Bon Tempe, Lagunitas, to the water treatment plant, Eldridge Grade, Phoenix Lake and back.
2/15/09. SUNDAY. 8am. From ROSS COMMON for 12M
or more at easy pace about 8:40's to 9's. People can shorten or lengthen these courses easily, so you can start with the group and take if from there...the emphasis is on two "medium long" runs.
..KAISER HALF MARATHON
: our groups:
Michelle Wilcox 1:35:06 483rd overall/13th div.
Chris Oakes, 1:35:46 512/18th
Kent Morales, 1:37:56 652/94
Vicki DeMenno, 1:42:57 952/15th
Jean Sawaya, 1:44:39 1090/2nd in 50+, way to go Jeannie!
Hazel Wood, 1:45:02 1120/3rd 55+ congrats
Janet Kjelmyr, 1:45:43 1172/4th almost on the podium!
Jennifer Lanciault 1:46:11 1212/51
Dave Champagne, 1:46-32 1250/102
Amy Sonstein, 1:47:04 1294/55th
Kevin Porter, 1;48:40 1434/19TH
Gayle Shimokaji, 1:49:35 1519/10th
Sarah McMoyler, 1:57:48 2398/24th...congrats on half hour PR
Cynthia Watson, 1:59:00 2544/74th
Bob Cook, 2:05:18 3135/208th
Sam Hirabayashi, 81 2:14:10 2281/1st 80!!
Jim Kambur, 76 2:42:23 5161/12th
Week of 2/2/09. Workouts, results. weekend stuff, Couples Relay(2/9) and a Kettlebell training class in Sausalito 3/7/09 (see below)...
Well, first of all my congrats to all those from our workout groups who ran the KAISER PERMANENTE HALF MARATHON
! From the feedback I've received that at least 95% of those who ran on that perfect day finished with PR's (personal records). (I'll be posting our list here later, (have in the store window now) can also find it on http://www.buzzwordproductions.com/
I'm sure you learned a great deal more about yourselves by participating in a race: it's your venue to test yourselves. I know it can be a cause for anxiety, but that's part of the fun and satisfaction - when you embrace it..Then you can go through life knowing you tackled a self-test situation.
BUT, after such a race, take time to recover from the stress of the effort: your tissues can be more than likely be inflamed -they need to "cool down". Remember, anytime you push the pace you have to be fair to your body and give it time to recover.
> REMINDER for those in the 9am TuTh groups that you are signed up with Tamalpa Runners
: need you as members so that you're covered by insurance. Go to: http://www.tamalparunners.org/
> New Men's 60+ Marathon World Record
of 2:36:30 set on 2-1-09 at the Beppu-oita Marathon in Japan by YOSHIHISA HOSAKA
. Apparently he was nursing calf problem and battled headwinds; he suffered, but pulled it out! His half marathon split: 1:16:52! Started running at age 36, ran 30K/day to prepare for this race. Wow! His age-graded equivalent is a 2:07:35.
2/4/09. TUESDAY. 6:30am TEMPO
from China Camp site (Buck's Landing)
Brad's group, the fast group, will go at 6am; rest of us at 6:30am...
2/4/09. TUESDAY, 9am HILL REPEATS
, with KEVIN - from Ross Common has started up again. They'll warmup to Phoenix Lake area and the dam; from there he'll lead a different workout.
2/4/09. TUESDAY. 9am HILL REPEATS...TENN VALLEY
, at Church parking lot...
Those who ran the half marathon will do easy run today; the rest will do hill repeats. Ihad change in plans and my meeting was postponed. So, we'll celebrate your good Half or Roger Gordon's Superbowl Run with either coffee and snack or go to Dipsea Cafe. Sandy will be coming also.
So if you're wanting to get started with Hill Repeats and some Tempo runs, come join the group.
2/6/09. THURSDAY. 7am & 9am TRACK
After the usual drills;
2 x 1000 (200)
1 x 600 (200)
2 x 400 (2', 2 1/2', 3')
1 x Mile @ Couples Relay pace.
2 x 800 (on 6')
1 x 600 (200)
2 x 400 (on 3')
1 x 1000 (200)
2/8/09. SATURDAY. 8am. ED'S TRACK SESSION
at Novato High School.
Same workout as THURSDAY group, but do first part easy and focus on the mile pacing.
2/9/09. 7:30am. HILL REPEATS/XFit
exercises...With Kees at driveway to "Villa Marin" which is located on backside of NorthGate Shopping Center. A perfect hill for a variety of hill repeat distances...We will do our #1 of 4 programs again...
2 x 2 miles; each person runs 2 miles...9am. Held at Vintage Oaks Shoppin Center on the east side of the center. http://www.tamalparunners.org/
A terrific race for all ages. Divisions are determined by combined ages of each two people on the team...
3/7/09. Saturday. KETTLEBELL TRAINING
Class. 2-5pm, $65. at Nautilus of Marin, Sausalito.
for details. Greg Althen , who teaches the class, is a certified Russian kettlebell trained instructor and owns . This is our chance to learn the basics of KB training locally!