Week of 8/21/16: Workouts, Marin Headlands 50K on Saturday.

Hi Folks,

updated 8/26/16: Leaving Bend today after we check out bike path  along DeSchuttes River area. Yesterday thought I’d get in a nice ride through beautiful countryside the apple, peach and cherry orchards on Hwy 35. While Sandy stopped to pick up peaches and more, I took off; after a mile warm-up it started to climb. Little did I know I was on an uphill for the next 16 miles to Bennett Pass! Oh well. Got all my hill work in with one workout!

Men’s Olympic Marathon. No direct sun, but the humidity was in the 90’s and Galen Rupp ran a magnificent race, earned a Bronze Medal in only  his second marathon. Winner Eliud Kipchoge is now considered the greatest marathoner ever with his amazing consistency and his average marathon time of 2:04:22!  His monk like dedication to his preparation with his teammates living in Spartan conditions, no luxuries, shows it’s not the fancy equipment that counts. My kind of guy!

The field deferred to his control of the marathon pacing with the first half run in 65:55 with a large pack intact.. Then mile 18 went by in 4:45, mile 19 in 4:43, mile 20 in 4:41 with runners falling off the pace and the pack paired down quickly. Mile 21 in 4:35 – whoa! Miles 21-23 in 9:13; the 5K split from 30K-35K was 14:25;  35-40K in 14:44 – with turns and all. A 4:38 pace over the last piece and a 29:09 – 10K over the 30-40 part of the race. The second half was run in 62:49.

Rupp hung on in for a remarkable 2:10:05 – a PR, and bronze medal.

Silver medalist, Feyisa Lelesa, from Ethiopia who ran a 2:09:54 is another whole story I’ll write up later (must get on the road). You might remember he came into to the finish with both arms crossed overhead – for a reason.


Kevin had a good Escape From Alcatraz and was cheered on by the best race supporter around: Kathleen Fraser! … Also Linda Munk completed the grueling Leadville 100 Mile Mtn Bike Race – all over an altitude of 10,000 feet. About the most difficult race she’s done! Deb and Dave Hannaford have done it also- memorable!


Looked up my old training partner and early Tamalpan, Roger Daniels, who moved to Bend in 1989. Roger is a heck of a runner and triathlete : many Dipsea black shirts, 2:38 marathon as a master; WS 100 sub 24 hours, 10 Ironmans including three Konas. Was good to catch and recall past memories; how his daughter has done the full Camino in Spain and more..

8/23/16 TUESDAY 9 am. HILL REPEATS meet at “log cabin”, Tenn Valley. (somebody write up the workout). Do the usual out/back warm-up run on Tenn Valley Rd; on way back stop at Highland Av where we do our short repeats: 2 x to yellow sign; 2 x to metal plate at halfway; 2 x to end; 2 x to left up to mailboxes. Then jog over to County View big hill. 3 x the median; 2 x to “35 mph” sign ( or is it 25mph?). Run back to start area, cross street and do Cemetery in clockwise direction.

8/24/16 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT ( on your own, but here is workout)..After doing your warm-up of Strap Circles, Halos, x5 Goblet Squats, Bird Dogs R/L, Hip Rolls do age in reps of Swings of Gayle’s birthday in sets of 12. Then start Circuit (we’ll have you do reps instead of by time so no one is stuck timing. Sumo Deadlift x 8; Wipers x 12; Step -Ups R/L in sets of 3; Standing Alternating Presses x 5 each side; Russian Twist with 10# plate or KB x 10 each side; DB Burpee & Row x 6 R/L, Waiters Walk w/ KB; Med Ball Jacks x 12; KB Farmers Walk out/back to driveway.

8/25/16 THURSDAY 7:30 & 8:45 am start times at track. TRACK at COM. Shorter intervals this week. After usual warm-up prior to start time; do 4 x 50 (50), 2 x 100 (100). Then:

A/B gps:  Two Rounds of:  3 x 200 (200), 3 x 400 (2 1/2′), 1 x 600 (200).

C gp: Two rounds:  4 x 40 meters, 2 x 100 (100), 2 x 150 (50), 2 x 200 (200).

Weekend of 8/27 – 8/28:

> Regular groups:  hilly trail run 8-10 miles – consider entering one of a good number of SC races in the PA/USATF Cross Country Series late this month ( see Tamalpa Runners web site and/or contact Frank Ruona and team captains). Racing the 3-5 mile XC races help all your running both on the trails and roads with the strength it requires in your running – and they are fun!

NYCM group: You have two “medium days” on the docket with a 10 on Saturday and 10 on Sunday. Get them with steady pace, no straining; stretch and recover in between best you can. If you can’t run Sat/Sun; perhaps Friday/Sunday if family obligations on Saturday leave no time. Can always work around it.


Week of 8/15/16: Workouts,

Hi Folks,

I did add some of the remarkable stats that were set in the Women’s 10,000 meter final in last week’s post. History was set!

8/16/16 TUESDAY 9 am TEMPO. Meet at “log cabin”, off Tenn Valley Rd. Warm-up to north end of bike path for warm-up. Run .5 – 1.5 – 1.0 Tempo pickups with .5 easy in between in each Tempo split. Those running NYCM and Chris need to add 4 miles to get in the 9-10 total; perhaps towards Tenn Valley past log cabin.

8/18/16 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Longer intervals for this workout. 4 x 50 (50), 2 x 100 (100).

A/B gps: Two Rounds of:  1000 (200), 800 (on 5:00), 600 (200). NYCM group add mile at 10K-half marathon pace;  Chris add 1 Mile at 95″ pace.

C gp:  2 x 20 meters, then 2-3 rounds of:  400 (3:30), 200 (200), 2 x 100 (100).

Weekend :

NYCM group gets in 16M solid (second time); next week 18 over two days.

Week of 8/8/16: Workouts, (no Wed weight training circuit),

Hi Folks,

updated 8/13 and 8/14:

First day at Flathead Lake after 1000 plus miles of driving. Rest of family has arrived. So good to have them together at such a beautiful setting!

 Water temperature refreshing; taking the grandkids on Flathead Lake to Kalispell bike path- trying to get them a bit tired by biking their ages in miles..There is quite a network of Rails To Trails bike paths in Montana and Idaho; Trail of Couer d’Alene path is some 72 miles. We will be cycling a good portion of Lake portion of it on our way home.

RESULTS – Olympics: Okay, I’m done with the Beach Volleyball coverage! NBC could show a third of each match and show clips of the many other sports in the Olympics.  For example, barely a mention was made of the historical and extraordinary performance in the Women’s 10,000: a new WR by ALMAZ AYANA 29:16 (averaged about 4:40 pace plus), a group of 4 women under 30:00; before that only 5 women had broken 30:00.  A new American record by Molly Huddle of 30:20, plus 7 other countries set new national records (she lapped 2nd American Emily Infield who finished 11th in 31:26 – PB also.  Halfway 5K was 14:46; then the winner dropped it from 70″ -400’s to 66″- 4oo’s for a number of laps. Her second of 5K of around 14:30 is 10″ faster than OR for 5K. Last mile in 4:41 Amazing. History was made! Eight women ran sub 5 minute pace; 24 under 32:00.

MO FARAH repeated in Men’s 10,000 meter to win Gold, after being tripped earlier in the race. First 5K 13:53. The race pace fluctuated but when the tempo was upped over the last two miles. His last mile in 4:02 with a 55″ last 400! The last 5K was in 13:11 to win in 27:05.

8/9/16 TUESDAY 9 am. MILEAGE & HILL WORK. Suggest meeting at Theological Seminary College area; meet at base of entry road. Do one counterclockwise loop; on other side come back and over on Ricardo. After that warm-up loop: 2 x halfway entry road; 1 x Half “A” (road to right), 2 x Sprint (painted on road-by first light; Long (same road as Half “A”, and around corner to fire hydrant, 1 x Short, 1 x sprint…Finish with out/back  along the Bay cool down…Those running NYC Marathon may need to do loop twice to get their 8-9 miles.
8/10/16 WEDNESDAY ….no Madison Av Gym workout, BUT  do at home:   6 x 12 KB Swings on the minute (OTM) + 5 Push Ups. After completion do 3 Right and Left side Get Ups.  Followed by KB Rack Walk for 2 rounds of:   KB Rack Walk for 1′ + 1′ Plank.

8/11/16 THURSDAY 7:30 & 8:45 am. TRACK at COM. Shorter interval emphasis. Warm-up with usual run loop; then 4 x 50 (50), 2 x 100 (100).

A/B gps: 2 x 200 (200), 4 x 400 (2′ / 2 1/2′), 2 x 200 (200), 4 x 400 (2′ / 2 1/2′) then; after extra 30″ rest,  do 1 x 800 to practice finish drive. …200’s are run @ about mile pace.  *

C gp>4 x 50 (50); then 2 Rounds:  2 x 40,  2 x 100 (100), 2 x 150 (50), 1 x 200 (200).

  • NYCM training group:  2 x 1000 (200) @ 10K pace.

WEEKEND of 8/13 & 8/14: Two “Medium” days in a row.

Regular Group:  Sat:  8M,  Sun:  6M. Run Sunday with3 x 1′ pickups during the run.

NYCM group:   Sat:   10M,   Sun:   8M.  Steady running two days; do stretch, and core work after each workout.