Week of 11/20/17: Workouts, Bolinas Turkey Trot 2M, Results

Hi Folks,

Updated on 11/20/17. More results and Bolinas Turkey Trot T-shirt design.

Jane Baldwin stopped by while in town for the Quad and joined in on a Madison Av Gym Workout where we celebrated Pam’s birthday in reps and Michelle met the Emma “Stone Breakfast Challenge” by completing a minute Farmer Walk Walk with two 50# dumbbells. Next goal is to match Emma’s two 70# dumbbells for another prize.

Last weekend one of our Master runner heroes, HANS SCHMID,  and GERALD AGANZA decided to tackle a new challenge last weekend – the Spartan Challenge 5K held at ATT Park at 5pm. BUT, Hans, 75, had to up the challenge: he came to our Saturday morning Hill Repeats & Cross Training workout; then after a break went to ATT Park and participated in his first Spartan Challenge where he won the 75+ age group. He had to complete a penalty 30 Burpees  at three stations (90 total) because he couldn’t execute the task due to a bum shoulder. Then, “Sea Biscuit,”  Hans, ran in the PAUSATF XC Championships in Golden Gate Park on Sunday morning. Hans make Monday a rest day, please! Amazing energy and enthusiasm. I haven’t talked to Gerald yet, but will find out how his experience went at the event also.

Hans will also receive his Dipsea stair plaque courtesy of Elmo and Kees:?“ Hans Schmid “Sea Biscuit” – 2012… ( when he won Dipsea ) 

The organizers made use of the stadium steps, the hallways and some of the  field area to stage the event.

 Hans with his Spartan medal after winning his 75+  age group. Took him a bit over and hour to complete the 5k and exercise stations.

Gerald after completing his first Spartan Race. 

Last weekend the ever growing North Face Challenge was held over two days: they couldn’t have had better weather. The big change was that with the longer distance races they had to cross the GG Bridge and finish on the SF side; not in Marin. Looks like GGNRA is making it more difficult for events, but they are also understaffed and underfunded.

VERITY BREEN won her age group at North Face 50! I can tell you she did her homework for this event: a number of marathon runs, consistent training and supplemental work. Well deserved!

LOKING AHEAD: Bolinas Turkey Trot2M next Saturday at 9 am. Here is the T-shirt design:

11/21/17 TUESDAY ...get in solid mileage run with three Tempo pickups spread out during the run consisting of 4′, 7′, 4′ in time length.

11/22/17 WEDNESDAY 8:15 am MADISON AVE GYM workout with Kees at Warren’s..We’ll be celebrating Pam’s birthday in reps and have Jane Baldwin join us (she’s down for the Quad)..

11/23/17 THURSDAY…..Happy Thanksgiving! I’m sure there are Turkey Trots at IVC and other locales.

11/25/17 SATURDAY, 9 am BOLINAS TURKEY TROT 2M Starts by Post Office and finishes along the main street in front of the Bolinas Museum. Does have a hill going out of town with this race course. It’s a low-key  race with good enthusiasm and goodies afterwards. I’ll be there to time it.

Week of 11/13/17: Workouts, Saturday Hill Repeats,

Hi Folks,

updated on 11/15: Let me know if you will be joining us on Sat Hill Repeats (  I won’t have them on the following Saturday ). BUT, instead of Hill Repeats on the 11/25, join in on the BOLINAS TURKEY TROT 2M at 9 am; I’ll be timing it since we’re are out there that week. A low-key, run with goodies after put on as benefit for the Bolinas Museum. Starts and finishes on the main drag in Bolinas. Not one to miss!

Yesterday we had our last TCRS run with the 5K at Redwood HS. Next we’ll need to put together teams for the Christmas Relays on Dec 7, 2017 at Lake Merced. We’ll need teams of four, each running  a 4.5 mile leg around Lake Merced. Get in touch with your age-group captains. The goal is to put together our “A” teams for each category and balance the rest. We’ll have the club station at the site with coffee and bagels. A fun team camaraderie event, so join in with friends and team members.

The Tamalpa Runners after our last TCRS Race. A good number of others were racing at Clarksburg Half the same morning scoring points for Tamalpa.

Coming soon: tips on why strength training to prevent injuries and improve performance.

Start of the boys final XC race at  MCALS last Wednesday which was won by Liam Anderson. 

Jeanie Wise, in Hawaii after a tough half marathon with her team, Kauai Divas & Dudes.

11/14/17 TUESDAY 8:30 am .HILL REPEATS & MILEAGE.  There was a request for this workout by some of the group. We’ll meet at the “log cabin” and get in 12 or more repeats after the proper warm-up run. See you then.

11/15/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. We’ll start with the 5 sets of 20 kettlebell swings interspersed with key exercises mobility, back, hips, and abs. Then it’s our Circuit followed by deadlifts. Note, that we are going to do a different protocol with the deadlifts which promotes quicker turnover for your running.

11/16/17 THURSDAY …on own TRACK though there will be group at 8:30 at TAM HS track (warming up at 8:15). Will be a ladder (up and down ) workout this week with the longer intervals in the middle. After run warm-up, 4x 40 meter stride-outs, 2 x 100 (100), 2 x 200 (200); then:

2 x 400 (on 2:30 or 3′), 600 (200), 2 x 1000 (200), 600 (200), 2 x 400 (on 2:30/3′).

11/18/17 SATURDAY 7:45 am SATURDAY HILL REPEATS /Cross Training. Meet by entrance of Golden Gate Seminary College. Park along Seminary Drive by road entrance to the College and do your warm-up run; then run up entrance road to first level where I will have the exercise stations set up. The workout: 4 sets of exercises , each followed by 5 hill repeats; all to be completed within a half hour. After the HR we’ll do tire pull sprints and “loaded carries” with the kettle bells and dumbbells to balance out your muscles strength for injury prevention and to improve your running performance. .

Let me know if you will be attending (drop-in fee $5): so far there will be, CarrieB, Grayson, Lee, Lisa L, Alyce E, Hans S, Jeanie W, Kevin P,

Week of 11/6/17: Workouts, Sat Hill Repeats are on, Sunday is TCRS 5K!

Hi Folks,

updated 11/9: I forgot to post our next TCRS event: Redwood HS 5K this Sunday, 11/12/17, 9am at Redwood HS and features an out/back 5K. Here is an opportunity to get in your 5K time trial that I keep encouraging all of you to do as a running fitness measurement.  You will find it especially useful if you’re preparing for a half marathon: improve your 5k time – and your half marathon time will come down!

updated on 11/8: Saturday Hill Repeats are on; should be no rain…Lisa L, Linda M + 2 friends, Michelle W., Judi S., Shirley D.,

> Let me know if you are up for Saturday Hill Repeats. I think we may have cloudy weather, but no rain.

The weather for the Johnny Lawson XC Challenge couldn’t have been in more contrast from the downpour conditions last year: a crisp and clear Fall day! All our Tamalpa volunteers came through beautifully under the guidance of Pedro and Verity and executed three good heats of the event that covered 4+ miles of cross country running in the China Camp area.  Our finish lines went smoothly with no errors. A good morning of races.

RESULTS: Meanwhile several of the group ran NYCM on Sunday also. Marlene Capra managed to grind out a finish while dealing with an injured lower leg in 5:42:07.(I’m still having a problem posting photos). It’s an anxious test whether you’ll finish or not when running that distance with an iffy injury! Vicki Demenno’s daughters, Sammy Creath and Lauren Creath did very well and hit some personal goals. Sammy wanted to break 3 hours (she ran 3:04 last year); boy, did she with a 2:50:04 and negative splits! She ran with her training partner Francesca DeLucia who finished in 2:49:59. Running a PR race with someone at your pace, working it together, is high as you pull each other through the entire distance – a memory maker!

Sammy’s sister, Lauren ran 3:12:56 for her first NYCM. She had a goal of sub 3-hours, but missed some training – and this is not a fast course! But another excellent time for the day! Congrats to all three.

The story, which I’m sure you’ve seen posted and covered on TV that Shalane Flanagan was the first American woman to win in 40 years! What a job she did backed by high mileage of some 130 miles per week after taking a break from running earlier. I was so impressed by her putting the hammer down late in the race where the course has its upgrades: mile 22 in 5:09, mile 23 in 5:08, mile 24 in 5:11, mile 25 in 5:04, and mile 26 in 5:12. Amazing! I can tell you the last thing I’m thinking about over the last 10K in the marathon is picking it up! But that’s what the pros have to be able to do – race it over the last 5K! She hit 13.1 in 1:16:19, and mile 20 in 1:54:39. Lots of homework and big belief. A job well done!

The men’s winner, two-time World XC Champ and Half Marathon World Champ, Geoffrey Kamworor, took in 2:10:53 just 3 seconds ahead of former World Record holder, Wilson Kipsang. He put in a 4:44 surge at mile 23 and a 4:31 at mile 25!. Abdi Abdiraham, age 40 came in first American in 2:12:48, second Amercian Shadrack Biwott in 2:14:57, and Meb at age 42 in 2:15:29 completing his final marathon race.

Sammy and Lauren Creath picking up their numbers before the NYCM. They did a superb job on race day.

SUSAN BROMLEY, a firecracker new member to workout group, more than fits in after her strong performances in completing the Triple Crown for Double Centuries in one year! The Davis Double Century in May , Marin Double in August, and Solvang Double. The last one in Solvang was completed within 14.5 hours, included 10,000 feet of climbing: she took second woman overall! Congrats Susan!

11/7/17 TUESDAY…get in mileage run on your own; off road if possible – with rolling terrain.

11/8/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. After the “100 Swings” routine, a circuit:

11/9/17 THURSDAY. A on own at local track. Repeat descending ladder and finish with a “Kipchoge” 400. After your 1.5M warm-up, 6 x 40 meter pickups and 2 x 100 (100):  Two rounds of:

(1000 @ 5M pace (200), 800 @5K pace,  600 @ under 5K pace (200)).

Then after a short break, be ready to crank out  in sub 70″ ( or sub 35″ 200) in honor of his pace when he ran that incredible marathon in May on the Monza race track in 2:00:25. His goal was 4;36 pace and though an incredible effort he missed it by 1″ per mile: absolutely a push to max. To think he held that average for 26 miles or 104 laps on the track! A remarkable pensive man and one who rises to the occasion. It’s when you try to run that equivalent pace, even for one lap, that it hits home how fast and difficult that marathon pace is to hold for 26 miles.

11/11/17 SATURDAY.  SATURDAY HILL REPEATS/Cross Training at  7:45 am START.Held at Seminary College off Seminary Drive.  Come earlier to do your warm-up run, park along Seminary Drive for either the loop or out/back course along the Bay. Then run up entry road to the Theological College to first level where I will have stations set up and we’ll start the session at 7:45 am ($5)

So far coming: Linda M + 2, Lisa L, Michelle W, Judy S, Shirley D,

11/12/17. SUNDAY. 9am. TCRS REDWOOD HS 5K. Held at Redwood HS. There’s parking  and restrooms. As I mentioned, use this 5K as a tempo/fitness workout; then in 2018 some three months later run another 5K to measure your progress as you build for a half marathon.

I will be lead biking, so hope to see you there! Mimosas after?