Week of 12/5/16: Workouts, Christmas Relays on 12/11, Results

Hi Folks,

updated 12/7/16: 3:25 pm…will do again later.. Regarding TH morning TRACK: it’s supposed to be quite the rainfall, so I’ll leave it to you if you want to run the workout; just don’t want you to pull a muscle under cold and wet conditions!

I’ll be out for most of this coming weekend, so no Sat Hill Repeats and the Xmas Relays are held on Sunday, 12/11/16. Be ready: you may have some rain during the event. Have a good set of warm clothes, rain gear as you wait for your leg of the Relay.

The good news is that Tyson Underwood and Wim Van Dam got into WS 100 Endurance Run  held on June, 2017; now they have to do it! It’s a difficult race to get into, so if you’re one of the lucky ones to get in – you take it! It’s going to be a busy six months for those two and about 200 others in order to prepare for this very hilly test of endurance from Squaw to Auburn. Tyson, who just completed the Del Lago 100 miler, will be looking for support crew at the aid stations and Judi S will likely help with pacing duties.

TWO THINGS this month:

A)  During this busy – and stressful time of preparing for Christmas, family gatherings, parties to attend; take the time to relax and enjoy the Christmas experience too. I like sipping the hot chocolate ( or eggnog), watching some old classics, catching some of my favorite music, gazing at my Christmas lights (once I finish putting them up): just kicking back a for a few time outs. Maybe catch one of the Christmas shows, e.g., White Christmas and say hi to Kevin P who is playing in one of his favorite productions featuring the classics.

B) Strongly consider volunteering this Holiday at a place such as St. Vincent de Paul’s and many other important charities. I’ve learned long ago from some interesting studies and speaking to those who give their time and/or money support that those who volunteer are some of the most fulfilled individuals you’ll meet.

Looking ahead:   Sunday, 1-1-17 is the traditional RRGrade Run from downtown MV to the top of Tam. Each New Year’s day the Gravity Car Museum has an open house with snacks and drinks; you’ll see hikers and runners making their way up the trails and RRGrade fire road to the top that morning.

 Sunday, 12/4/16 was the running of CIM from Folsom to Sacramento under cool but good weather conditions…Yehoshua Bornstein placed 145th, was a  thrilled to ran a PR 2:45:11 ( 10K=38:42, half= 1:21:40, 20M= 2:05:11).


Quad Dipsea runners ran the race (28 miles of very hilly terrain and stairs)  on Thanks giving weekend through stormy and slick trail conditions. Judi Shaffer ran well within herself placing 178th in 7:23:56…The amazing Hans Schmid, 76 years young; “Sea Biscuit” lived up to his name placing 168th in 7:13:33. John Lundy 53, was the last man under six hours in 67th with a 5:59:17. Darin Banks placed second overall with a 4:21:17 – at age 50! The Quad was won by David Roche in 4:11:53 and for the women, Angela Shartel, 42 who placed 34th overall with a 5:29:32.  Examining the results it was interesting to see that many good and novice runners alike ran the first two legs too fast with a noticeable drop-off for the last two legs.

12/6/16 TUESDAY. 8:45 am HILL REPEATS & MILEAGE. Meet at “log cabin” off Tenn Valley Rd.

12/7/16 WEDNESDAY 8:15 start. MADISON AV GYM with Kees At Warren’s place. KB Swings, plus other dynamic exercises before we start the Circuit, followed by strength with Deadlifts.

12/8/16 THURSDAY 7:30 & 8:45 am starts TRACK at COM. Longer intervals this week and prep for Sunday’s Xmas Relays.

A/B.  1 x 200 (200;  1000 (200) @ 4M race pace, 200 (200) @ mile pace; 800 (4:30/5′), 200 (200); 600 (200), 200 (200),  1 x Mile @ 4M pace.

C gp. 2-3 Rounds of: ( 2 x 40, 2 x 100 (100), 2 x 150 (50), 2 x 40)

Weekend of  12/10 – 12/11.

This Sunday features the Christmas Relays (12/11/16): there’s still time to register your team of 4 members, or submit your name to Frank Ruona (fdruona@comcast.net) and he’ll put you on a Tamalpa Team in your age group. Join your other Tamalpan Club members in what is one of the few relay races on the PA Circuit.

Week of 11/28/16: Workouts, Results, Saturday Hill Repeats, Christmas Relays

Hi Folks,

Looking Ahead: Please pre-reg by 12/14/16 for the Christmas Relays (12/11/16) so Tamalpa can help with the entry fee ( all on Frank’s “This and That” email)..The Xmas Relays start at 9 am; the Start/Finish is the north end of Lake Merced parking lot. Teams consist of 4 person teams with each person running 4.464 miles. Send $10 made out to Frank Ruona, 4 Windmill Place, Novato, CA 94945. You will also need a USATF card so your run scores for Tamalpa Runners which can be obtained online: www.USATF.org/membership/appplication. and is good for this race and 2017 races. Note that Tamalpa Club number is #100 to enter on the application. Frank will place you on the appropriate sex/age division teams. We should be able to enter some 20 or more teams! The race is fun with the team emphasis; Tamalpa will have their banner up, with snacks and coffee for our members. So don’t delay, get your name and signup in so Frank can help organize the teams. The Club always tries to field an “A” team for each category and balance out the other teams: we’ve done quite well as a Club so let’s continue the tradition. What I’ve seen is that all those who join in have a good time!

You’ve just gone through the first round of dealing with the Holiday Season and the trappings that could derail your training. How did it go? During November and December time available for training becomes scarce; I suggest maintaining shorter workouts rather than skipping them entirely. It’s then much easier to up the training when January rolls around coming off a base … Some folks have tackled the challenge by participating in races during the Thanksgiving break:

The Quad Dipsea was held on a rainy Saturday, and Judi Shaffer did successfully run this very challenging 28 miler! The Thursday before, on Turkey Day, she placed 2nd in her AG  for the 5K at the Turkey Trot in Novato. Others ran the 10K: Dave C in 51:48, 13th/26 in AG; Kate D in 53:42  for 5th/27; Kevin P in 55:06 for 5th/12 in AG.

11/29/16 TUESDAY 8:45 am TEMPO on MV Bike Path. Meet at “log cabin” , Tenn Valley Rd. We’ll do the usual warm-up to the north end of the bike path. We’ll do 1.5T/.5M easy; T/.5 easy, .5T-finish.

11/30/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.

12/1/16 THURSDAY 7:30 & 8:45 am starts. TRACK at COM. Shorter intervals interspersed with 5k pacing long intervals. Why this combination? The 200’s to sharpen your leg turnover; the 1000 and 800 run at 5K pace to demonstrate how much easier it is mechanically to run at a 5K pace. After the warm-up, the 4 x 50 (50), 2 x 100 (100):

A/B gps:  4 x 200 (200), 1 x 1000 (200), 4 x 200 (200), 1 x 800 – finish.

C gp:

12/3/16 SATURDAY 7:30 am HILL REPEATS / Cross Training. Held at Theological College off Seminary Drive. Come about 7:15 and park by entrance to College to do a warm-up run along Seminary Drive and along the Bay. That way you’re warmed up for the 7:30 start. After the warm-up go up the entry road to first level where I’ll have the workout stations set up adjacent to the hill repeat courses. The HR routine is designed to be completed within about a half hour….So far coming to workout: Lisa L, Judi S, Shirley D, Paula & Hunter, Carrie,


Week of 11/21/16: Workouts…Thanksgiving Week

Hi all,

(Have no WiFi out where we are (Hotspot not working either) so doing a quick note here.)

No Tuesday or Thursday workouts…Good luck to those running the Quad Dispea this weekend…..Enjoy your Turkey day and weekend.

11/23/16 WEDNESDAY . 8:15 am MADISON AV GYM is on with Kees; held at Warren’s.

RESULTS: just heard from Shari Tracy: she was able to check off Ironman from her bucket list: she completed IMan Arizona in a very good time of 12:14; she was in 1st place in her division through the bike portion (a 5:42 ride), but lost AGP during the run. In any case, she should be very pleased with completing this tough three discipline event.

This weekend get in 8-10 miles for your longer run if gearing up for the Christmas Relays (12/11 weekend) . Reminder: get in touch with your team captains (check with Tamalparunners.org site so you can be on a team of four. Last year I think we had some 20+ Tamalpa  teams ; always great camaraderie, bagels, coffee and a chance to meet more Club members.