Hi All,

> Take a moment to look at the other posting and view the photos that Malcolm Fearon took of the Tuesday Tempo group at China Camp: terrific shots. Thank you Malcolm!

Remember that you have an extra week of training for the DOUBLE DIPSEA (6/29/13) – they had to move it later by a week due to scheduling conflicts.  That’s helpful for those who have to recover a good part of last week after the regular Dipsea! Now you have time to do an easy DD in practice – before the main event on 6/29. (Potentially having RRGrade on Sunday for workout).. You’ll find that running the DD is less stressful due to the smaller field of runners and you can run a steadier pace run without having to negotiate around runners or take risks on the downhill.  It’s worth giving it a go for a longer and hilly trail run.

THIS WEEK: Saturday, 8 am  Linda Lindsay and Marlene so far are meeting in Bear Valley for the Kees’ Limantour Loop run (30K, i.e. 18.6 miles). (Kevin just realized on Wed that he has tri swim commitment on Saturday and won’t make it, but others can still meet there of course)  Still my favorite place for distance training….

How about RRGrade Run this Sunday? Works well for DDipsea, road or trail races coming up; works as a good reality check for that uphill Tempo effort. Sunday at 8:15 am ( I have to be at work by 11 am , give or take a few) to allow for a good 1:45 run up (most people beat that time, no problem: It ranges from 1:10- 1:40 for most of the group) , and ride back down with Sandy and I. Maybe I can have Kathy J help with rides? If there is low response I will cancel it…just thought it would be good timing for this run.   Anyone who does help with rides will get free Kettlebell training lesson / workout up at the finish on top of Tam with me while the group runs up. You’ll also have a good sampling of my protein/fruit shake after the workout.  There’s time for the workout and coffee!….Text me at 415-595-1307 or email to coachkees@yahoo.com if you are up for this spectacular run. Someone get Michelle Hermiston on this run and any others who have, or have not done this fantastic climb!

2) Yes, there will be a practice mile on Thursday (see below), for variety in our speed-work, helps all your running and will help when most all of you run the SR Mile in July. (don’t bail on this practice: the more we have out on the track  running the mile, the better).

INTERESTING SITE, nothing to do with running. My Dad turned me onto a site with remarkable pictures and facts on big engines, e.g. the ones that power those huge container ships. Kids love it!. If you haven’t haven’t seen the pictures or the unbelievable specs on these remarkable machines can check it out at:  www.VinceLewis.net;  for the big engines:  www.VinceLewis.net/bigengine.html...where he shows you Big Engines! Incredible! I don’t know how they built them or what they machine them with! Check out the world’s largest Excavator also: www.vincelewis/diggers.html

RESULTS:  Just noted that Lauren Creath (Vicki DeMenno’s daughter), who runs for Tufts, came in 10th woman at the SF Half Marathon (1st half) with a 1:37:11 and 108th overall. A very good showing for just coming off finals, no speed-work; she would have won it for the women except for tummy problems throughout the race. This half marathon is not a fast course – and they had to start very early in the morning! Throw in the additional wind factor that began early morning and you have a challenging course for the day.  …Marlene Capra also ran the Half an placed 1st in her 50-59 age group, 461st overall. Congrats to you both! I’m not sure if any others in our group did the race; let me know if more of you ran either the half or full marathons.

6/18/13 TUESDAY 6:30 am TEMPO / MILEAGE gp meets at the Park & Ride lot right next east side of 101 at SMith Ranch Rd exit. From this easy access point it’s a half mile run to McInnis Park and a run over the levees around the holding ponds.

6/18/13 TUESDAY  9 am TENN VALLEY RUN meet at Tenn Valley parking lot for a run towards the ocean, up the ridge and back (or straight to ocean and back). Get in some DDipsea practice this way….Was requested to rotate the running site for 9 am gp. Thought today would be good for TValley as I have DMV appt. around 10 am and can’t be there..

6/19/13 WEDNESDAY 9 am MADISON AVE GYM  workout with Kees at Warren’s place at 148 Madison ( take Washington Ave , 2nd left turn off N. San Pedro Rd. )

6/20/13 THURSDAY 7 & 9 am TRACK at COM. Various lengths intervals, but we will also focus on the mile distance as the San Rafael Mile will be held on 7/21/13 and is run in age/sex divisional heats. So for practice you’ll be running a practice mile this Thursday. Now don’t get all worried / stressed about it: no one is recording it for SI, just a practice. So don’t avoid this Thursday and satisfy your curiosity with running the mile for a good effort.

Just running a strong effort for the mile best you can will make you a better runner and teaches you to red-line it all the way and it will also help you figure out what how much warm-up running works best for you because there’s no “warm-up” phase during the event – it will be over too quickly.

A/B:  6 x 100 (100) stride-outs (instead of the usual 4); 2 x 150 (50); 2 x 200 stride-outs (200); Then we’ll do our practice mile, then take a short break and continue with the rest of the workout: 2 x 600 (200) at 5K goal pace.

C gp:  6 x 100 (100), 2 x 150 (50);  mile with A/B gps. Rest a bit. Then do 2 x 400 (3′),  2 x 300 (100)…You’ll be a bit tired from the mile effort

This weekend: We’ll have RRGrade run tentatively on Sunday..(so far Dan L opted in). Brian Wong and other members will have run planned also; I’ll post time/place as soon as it’s set.

6/22/13 SATURDAY 8 am . LONG RUN  can range 9-18.5 miles at Bear Valley, Pt. Reyes Seashore Headquarters (3/4 mile from Olema). Linda L, Jill and others will meet for their long run.

6/23/13 SUNDAY   8:15 am start for RRGrade Run from downtown in Mill Valley on Corte Madera Ave, across from Fire Station as usual. So far going:  Dan Lee, Gerald Aganza, Michelle Hermiston & Terry…I know I’m forgetting someone….let me know so I have a head count by Friday to determine how many need the ride down. I may need to drive someone’s SUV and Sandy our car….

A few of us gathered at the top of Cardiac to support runners as they crested the big ascent.  Here is a photo collage of some of the runners from the group, including one who got up close and personal with a tree along the course…

Hi Folks,

This week: It’s finally coming right up on Sunday – The Dipsea.  Looks like it will be HOT on Saturday and a bit cooler on race day. I will be up at Cardiac as usual to help count the top 35, relay the info to finish crew – and cheer everyone on. There are a large number of runners who don’t do the Dipsea, so we will maintain our workouts.

If running Dipsea you cut back your volume and maintain with 2-3 crisp workouts this week; take the hot Saturday off so you’ll have more energy for Sunday. Extra hydration will help including taking in Ultima electrolyte drink as a beverage during Saturday will prepare you better for running in the heat on Sunday. You can do half the workout on TH if you come to track workout: designed to kind of simulate the progression of getting to the stairs, the stairs and Walsh Drive section..

SATURDAY run at 8 am ..see below.

6/4/13 TUESDAY, 6:30 am TEMPO gp at McInnis Park, but meet at Smith Ranch Rd exit and Park & Ride lot right next to the exit. Then it’s run the half mile or so into McInnis Park for run around the levees.

6/4/13 TUESDAY 9 am gp. TRAIL RUN, some light Hill Work from Ross Common. It will also be time to catch up with our Grand Canyon run members who completed another memory maker.

6/5/13 WEDNESDAY 9 am MADISON AV GYM work with Kees..Looks like new exercises will be included in  the workout, extra stretching and foam rolling as we taper towards Sunday.

6/6/13 THURSDAY 7 & 9 am TRACK at COM. Some of the group will do a reduced track session in prep for Dipsea as indicated; the rest do full workout..No, a light track workout won’t cave in your Dipsea race: it let’s of nervous energy and prepares you mentally for the first mile of the race course.

A/B gps:  Dipsea gp: One round of:   1 x 200 (200), 1 x 600 (200)..to the stairs; 3 x 400 (2′, 2 1/2′), 1 x 1000 (200).. if anything finish with 4-6 x 40 meter pickups so you finish with fast legs: emphasizing light touch on the grass or track, quick turnover, controlled speed.

non Dipsea runners:  Two rounds of the above workout.

C gp:  two rounds of 2 x 150 (50), 1 x 400 (3′), 1 x 600 (200); 3 x 40 meters.  Those not running Dipsea 3 x 200 (200)….

6/8/13 SATURDAY 8 am GG BRIDGE run 13+ miles  (doing most of the SF Half course starting from Marin side)…Meet off Alexander Ave, go to small parking lot by long tunnel that goes into Marin Headlands (Ft. Cronkite tunnel)…Will run to Marina and back.

.if not running Dipsea, but you’re going to watch the race along the course or at the finish and be helping family members or friends running the race; get in your Saturday run and make Sunday a rest day. But go early in the am because it will be a hot day!

I will not have Hill Repeats due to physical Saturday am; we’ll pick HR’s later in the month…

Shots from the runs on Saturday and Sunday

Spring is in the air and the new kettlebells are blooming in fresh colors as modeled by our Madison Ave cross fit team. Come along next Wednesday and check them out in person

Wednesday’s workouts are getting colorful! Kevin Porter has dibs on the pink ones.  

The group gathered to celebrate George’s birthday by running up what felt like a vertical climb to the top of Barnabe Peak. Of course, Hans “Sea Biscuit” Schmid made the ascent look effortless.

The group met at Ross Common and headed up to Phoenix Lake for various distances. Here we are at Five Corners.