Week of 4/23/18: Workouts, Stow Lake Stampede 5K 4/29/18,

hi Folks,

> I will have update here later this week regarding Saturday Hill Repeats. Might not be held if people are racing on Sunday or running Dipsea.

Updated 4/25/18:  Track workout recipe in honor of Sister Marion. “Does the group still do the 16 x 400 (on the 2:00) or 6 x 800 like we used to do during early 1980-88?,” she asked. I told her the workouts have been modified because the group members have become older and races have changed. But we’ll do a combination of 400’s and 800’s in honor of those past large group sessions when we had “A” group ( sub 6′ pace), “B” group (6:30-7:30 pace),  and “C” group (over 8′ pace) all on the track at the same time in lane one or three with staggered starts.  We consistently had 25-35 runners at those workouts – enthusiastic sessions; especially as women’s running was gaining momentum and the first Women’s Olympic Marathon Trials were coming up in 1984.

The week will be run a bit differently as Sandy and I will be away this week but I’ll have the Tuesday group for Tempo workout on the MV bike path. I also suggest that our workout groups get in the local Stow Lake Stampede 5K on Sunday. Join your Tamalpa teammates for a solid 5K, a test of fitness and will help your Dipsea time.

TIP: Look forward to a race environment, rather than dread or anxiety, because you’ll be going after your best time and there’s nothing like a group of people around you to pull you along and bring out a best effort! Don’t worry about the others: remember, they don’t particularly care about your time; only their own! Focus on a plan for executing the 5K: your first mile pace, the middle around the Stow Lake, and the return trip – and the last 600.It will take the nervousness out of the situation.

BTW I think Sister Marion still has the 63+ 5K record on the track at 19:14. When she did a best 5K , her 10K and half marathon bests soon followed. It’s been fun seeing over the years since 1990 how the  women’s 50+ and 60+ records for a variety of distances have improved after the first Masters Women runners established the first top times. The women pioneers are featured in Amby Burfoot’s book ” First Ladies of Running” put out by Runners World.

It starts at8:30 am on JFK Drive at the east end of Golden Gate Park  by the Conservatory of Flowers. You’ll run west on JFK, to Stow Lake and around it; then back to the start. Help with team scoring and fielding age group team scoring by obtaining your USATF card for this and future races.

I think we will be able to use the TRACK at COM soon: construction work looks to be about completed for that area. I will have to check with the authorities at COM when Tamalpa can use the track again.

The ageless “Seabiscuit”, Hans Schmid,( in his late 70’s) ran the brutally hilly Sonoma 50 Miler in 13 hours plus. It’s a feat to get through this tough course – at any age!

4/24/18 TUESDAY 8:15 am . TEMPO . Meet at “log cabin” Tenn Valley Road. Run warm-up to north end of bike path. Then it’s .5M Tempo / .5 Easy; .5MT / .5E; 1MT / .5E; .5MT / .5E.

4/25/18 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. I have the Workout Cards and Warm-up routine on the counter.

Below picture: Sister Marion Irvine,88 with Sandy ( her birthday today) ready for a walk while in Soquel at nun’s vacation house. I asked her what to post for Track workout she said, “either the 16 x 400 or 6 x 800.”  She used to all 16 at 1:30 or Bette while in her 50’s..  we’ll have you some of both; those running the 5K on Sunday do a bit less volume..

4/26/18 THURSDAY at a track near you. TRACK .Part of Sister Marion’s workout; do about two miles total if racing the 5K on Sunday at Stow Lake Stampede 5K. The drills, 4-6 x 20 meter pick-ups; then:

2 x 100 (100), 4 x 400 (on 2:30 or 3′), 2 x 800 (200), 4 x 400 (on 2:30/3′).

4/29/18 SUNDAY 8:30 am STOW LAKE STAMPEDE 5K in GG Park. Near Conservatory of Flowers on JFK. I always parked near tennis courts along road behind Academy of Sciences.

Week of 4/16/18: Workouts, change in schedule this week, SAT HR workout.

Hi All,

Updated 4/19/18: SATURDAY HILL REPEATS are on at 7:45 am though I’m out of town, Alyce will be heading up the workout. So far: Elizabeth K, Tom O, Hans S, Alyce E, Peter E are joining in.

122nd BOSTON MARATHON is on at 5:30 am tomorrow; set it up for taping. This year America’s top distance runners have a good chance of winning the race.There’s been a great deal of media attention given to the Americans in the field, but don’t count out the past foreign winners!

> I won’t be in town for the next two Saturdays so we’ll see if we can provide a substitute workout, or simply run the Dipsea course!

4/17/18 TUESDAY.…Workout tba: for TEMPO most likely. More tba once I get the feedback.

4/18/18 WEDNESDAY 8:15 am. MADISON AV GYM WORKOUT with Kees at Warrens. Warm-up circuit with a total of 100 kettlebell swings interspersed with exercises, followed by the Circuit and our finisher is Deadlifts.

4/19/18 THURSDAY.  8:15 am  START for HILL REPEATS by GG Bridge (park in Discovery Museum parking lot at Ft. Baker). Arrive earlier than listed yesterday.  Group voted on this workout and location. it’s always a scenic location and the hill good for the long repeats. See you there.

4/21/18 SATURDAY.   HILL REPEATS/Cross Training is TBA. I have Michelle available to lead the workout with the only equipment being the weighted Dual Grip Balls.

For those doing ...TRACK workout on your own. In preparation for the upcoming Stow Lake Stampede 5K (4/29/18) on JFK in Golden Gate Park .2 x 100 (100), 2 x 300 (100), 2 x 600 (200), 1 x 1000 (200), 2 x 600 (200), 2 x 300 (100), 2 x 100 (100).

4/21/18 SATURDAY 7:45 am HILL REPEATS/Cross Training is on . I have Alyce available bringing the Dual Grip Ball equipment to lead the workout ( I am away). So LMK if you want to join in on the workout by Thursday..(Note there is the Dipsea Hike & Run on the same morning, so some of you may be getting in that Dipsea practice).

So far:  Alyce, Peter, Elizabeth, Tom, Hans joining in.


Week of 4/9/18: Workouts, Saturday Hill Repeats, Tips, Stow Lake Stampede 5K on 4/29.

Hi Folks,

Update Tuesday 4/11:  Let me know if you are joining in on SATURDAY HILL REPEATS: So far: Lisa L, Alyce & Peter, Linda R, Elizabeth K, Tom O, Pam,

TIP:  Need to counter the slowing down of your cadence with all the Dipsea, i.e., hill training. So after one of your runs do a “finisher”,  with 4 x 20 meters; each rep followed by about 15″ easy out/back jog. Then 4 x 40 meters. Just run them as a quick pickup as if you’re catching the bus; not an all-out sprint. The idea is to develop quick turnover in the legs and that’s a neuromuscular coordination drill. It takes a good number of repeats to establish the motor pattern for faster turnover. You finish the workout with “fast legs.”

Gradually  work up to 10 reps with a rhythm of “pickup/slight .recovery, pickup/slight recovery” You’ll be pleasantly surprised how your speed improves and legs are strengthened. . Do the drill prior to a run or track workout after a warm-up run: your speed session will go better.

Do you ever notice how sore you are after a pick-up touch football game or soccer game? Your leg muscles aren’t use to being taxed this way and it’s a wake up call to include repeat sprints to strengthen your legs. Don’t underestimate the benefit of including short sprints into your program two sessions per week.


4/10/18 TUESDAY, 8:30 am. TEMPO run on MV Bike Path. NO ORGANIZED WORKOUT today: most of the group is out of town.

4/11/18 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s.

4/12/18 THURSDAY....TRACK workout – on your own…After the usual warm-up run, the drills, and your 20 & 40 meter pick-ups.

2 x 150 (50), 2 x 200 (200), 2 x 300 (100), 2 x 400 (on 2:30), 1 x 600 (200), 2 x 400 (2:30), 2 x 300 (100), 2 x 200 (200), 2 x 150 (50)

4/14/18 SATURDAY 7:45 am start for SATURDAY HILL REPEATS/ Cross Training. At Seminary College off Seminary Drive. Arrive about 7:15 am for warm-up run; then run up entry road of College to where the exercise stations are set up. Let me know if you are attending the workout.

So far:  Lisa L, Alyce & Peter, Elizabeth K, Tom O, Pam,


4/29/18 SUNDAY. 8:30am STOW LAKE STAMPEDE 5K & Kid’s Mile (9:30 am). Start/Finish is towards the east end on JFK / Peacock Meadow near the Conservatory of Flowers. It’s a certified 5K (that means it’s an accurate 5K distance) and part of the PA/USATF Grand Prix Circuit. Here’s where I suggest running this 5K with your fellow runners to test your fitness and help with team scoring. It’s a fitness time trial for your Dipsea and any other road races.

> Remarkable half Ironman performance at the OCEANSIDE 70.3. JAN FRODENO, GER after experiencing setbacks in previous 70.3 events, completed this 70.3 in 3:45:05 (S: 22:20 – B: 2:08:27 – R: 1:10:31). A remarkable performance which left 2016 champ, Tim Reed of Austria some eight minutes behind and his closest competitor two minutes behind.