Week of 7/27/15: Workouts

Hi Folks,

..Shorter posting for this week, but the main thrust for the summer is getting in solid enjoyable training: steady mileage, some speed work to maintain leg turnover, hill work for strength and long runs for endurance. Just being consistent with the training will pay off big dividends come Fall season. It may not seem that “visible” progress is taking place, but  adaptations are ongoing and when you transition to more tempo, peaking over the last three weeks before your goal race – it all kicks in.

7/28/15 TUESDAY 9 am HILL REPEATS at Tenn Valley – log cabin. We’ll get in the 1.5 warm-up, do a total of 16 hill repeats of varying lengths.

7/29/15 WEDNESDAY 8:15 am. MADISON AV GYM workout with Kees…the “Marty Circuit”…Solid basics and a workout.

7/30/15 THURSDAY 7 am TRACK at COM. Emphasis this week is on extending the 400 pace to 600 distance with the goal of hitting your 5K GP..  Warm-up of 1.5M, 4 x 50 (50), 2 x 100 (100):

A/B gps:   1 x 200 (200), 6 x 600 (200), 1 x 1000 (200)

C gp:   4 x 50 (50), 2 x 100 (100), 4 x 400 (3′), 1 x 600 (200)

8/1/15 SATURDAY …..no Hill Repeats or RRGrade this weekend: I will be taking part in the MARIN CENTURY ride for the bday workout. Should be have a large turnout for this annual event and if I remember correctly Tamalpa is helping run an aid station..



Week of 7/20/15: Workouts, RRGrade Run weekend tba,

Hi Folks,

edited 7/25/15.: Note change to SUNDAY for RRGRADE  – CANCELLED for tomorrow due to only two game for the run tomorrow.

We tried out the Hill Repeat site off LVR with Jill and Hans; it seems to work out okay, though parking is limited. I’m still going to check out another location for the following Saturday.

7/22/15 WEDNESDAY 8:15  am MADISON AV GYM workout with Kees at Warren’s. (148 Madison Av; two blocks from  the Civic Center. Solid KB and BB routine, big posterior and core, shoulder stability, him hinge emphasis – to keep you injury free and balanced development.

7/23/15 THURSDAY 7 am TRACK at COM…Longer intervals planned to keep those running long trail runs, half marathons and marathons – and even the 5K/10K’s used to stretches of race pace work. As always pay attention to develop accurate pacing – for your goal pace; don’t get caught up in running long intervals too quickly. Just as with races, you can start out too quickly feeling good; then wham, the “Bear jumps on your  back,” after halfway through and you fade over the remainder of the race.

after the 1.5M warm-up, 4 x 50 (50), 2 x 100 (100) stride-outs:

A/B gps: 2 x 200 (200), 3 x 1000 @5K pace (200 recovery jog, not walk), 1 x 800 (on 4:30 / 5:00), 2 x 600 (200) at faster than 5K GP.

C gp: warm-up / stride – outs:  4 x 50 (50), 2 x 400 (3:00), 2 x 300 (100), 2 x 200 (200), 2 x 150 (50), 2 x 100 (100)

Weekend of 7/25 & 7/26

Tentative for SUNDAY 7/26/15, 7:30 am – is CANCELLED ! RRGrade Run 8M . Only two contacted me; so we will schedule it again in near future!

RRGrade run is a good test of aerobic fitness, can be run at quality effort because you can’t go fast enough on a dirt 5-7% grade to injure yourself, but it develops tempo fitness, recruits more leg muscles – and is our unique scenic course.

Week of 7/13/15: Workouts, out this week; TH track is on..

Hi Folks,

2015-07-13 17.41.24Just a quick note regarding this week: I will be out on short vacation break but Mike Holland will head up the track workout Thursday morning; meanwhile the Tuesdayhill repeats/tempo and Wednesday weight training will not be held.

7/14/15 TUESDAY 9 am group, decide on your run meeting place for some steady mileage.

7/15/15 WEDNESDAY  – no weight training scheduled this week.

7/ 16/15 THURSDAY 7 am TRACK is on. Bring your watches as the display clock will not be there. I’ll have 400’s again to keep the format simple. This time practice hitting your realistic goal for 5K pace for the 12 reps: the effort will accumulate, that’s why you want to keep it accurate…Once you can hit your goal pace for breaking 20:00 for 5K with 1:35’s on the 2:30; switch to the 400’s on the 2:00 but don’t go faster than 1:35. The reduced rest will be difficult enough.

2015-07-13 16.22.43A gp:    13 x 400 (on the 2:00)

B gp:   12 x 400 (on the 2:30)

C gp:   Warm-up:  4 x 50 (50); then 2 x 200( 200), 2 x 400 (on the 3:00), then an extra minute break; then 2 x 400 (on the 3:00) again;  then 2 x 200 (200).

Congrats to Judi Shaffer for completing her first half ironman distance at the Vineman Triathlon on Sunday. (8:20:24:  56:48 – 3:49:15-3:18:26)  . Apparently the run portion turned out to be quite warm…Kevin Porter also did the event with a sore back: 6:59: 47-3:17-2:34)…All in all a good day for our first timer and experienced triathletes.

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