Week of 8/31/15: Workouts, Sat Hill Repeats are on,

Hi Folks,

updated 9/4/15:

A little delayed in posting as our family deals with my Dad’s passing. We thank you so much for your kind worlds, cards and texts; they are appreciated. I’m gradually getting back into a routine after a non-stop three-day stretch of emptying out my Dad’s apartment before the 9/1 deadline. Now it’s the paperwork, as I’m sure many of you know who have gone through this kind of a life event. We’ll get back on track this week.

9/1/15 TUESDAY…I’m holding off on Tue 9 am group workout until I get through this week.

9/2/15 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s at 148 Madison Ave. (2nd left from Civic Center off N. San Pedro Rd, take left on Washington Ave, end of block go right)

9/3/15 THURSDAY 7 am TRACK at COM track. 7 am warmup from dirt parking lot on bike path loop; meet at track by 7:25 am for the workout. After the stride-outs of: 4 x 50 (50) and 2 x 100 (100):

A/B gps:   2 rounds of:  2 x 200 (200), 4 x 400 (2′ / 2 1/2′) under 5K pace, 1 x 600 (200) at 5K pace.

C gp:  after the stride-outs of 4 x 50 (50):  2 Rounds of:

2 x 100 (100), 2 x 150 (50), 2 x 150 (50), 1 x 200 (200), 2 x 400 (3′).

9/5/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS. Can’t get in track on a week day; here is a solution with Saturday morning track workout with Ed Corral and group.

9/5/15 SATURDAY 7:30 am HILL REPEATS/ CROSS TRAINING with Kees. Held at Seminary Baptist College, along Seminary drive (take Seminary exit, go right on Ricardo by 7-11 store on east side of freeway; right on Seminary Drive, go about 3/4 mile, park along Seminary Drive road. Do your warm-up run out/back on the path along Seminary Drive and the bay; then run up entrance road to Seminary, first road to left I will have workout station set up and the cones marking the difference hill repeat distances.($5 fee; goes to more equipment)….The “MONICA” Hill Repeats & Weights set:


Sprint – 1/2 (A)  – 2 x Short   –   Sprint

2)  DB BURPEE & ROW R/L x 8:

Short  –  Long  – 2 x Sprint   – Short

3)  DOUBLE AB CRUNCH with weight plate x 20:

2 x Short   –  2 x Sprint   –   1/2 (B)

4)  MED BALL JACKS x 15:

Sprint  –  Short  –  1/2 (A)  –  1/2 (B)

Week of 8/24/15: Workouts, Weekend workouts, new at Arch Rival

2015-08-27 07.45.04

Update on 8/26/15:  I am very sad today: my father and special friend, passed away last night. My Mom and Dad were so instrumental in growing our Tamalpa Running Club during the 1970-1980’s with holding runs on the “Hill”. They lived oh the end of Summit Ave, level with the Mt. Home Inn on Walden Lane.  My parents opened their door to new running club members, took them on runs over our favorite Mt. Tam area. Runs were followed by potluck breakfasts and Pop cooking his famous “Dutch eggs.” Wonderful times for them both.

We will schedule a memorial at end of September when I can coordinate it with my sister, Mariette and brother, Reinier.

Kathy Johnson is on the comeback trail: entered the Giants 5K, placed 1st in AG, 7th woman overall with a 22:43. Always encouraging to be making progress after her procedure. Also Linda Lindsay did a remarkable job at the Leadville 100 mountain bike event – the Race Across the Sky ,by taking 1st in her age group! A very tough event that takes them up to 12,000 feet at Hope Pass. Congrats Linda.

8/25/15 TUESDAY …not Tempo or Hill Repeats just yet – most likely after Labor Day weekend.

8/26/15 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees. Another all – around balancing circuit.

8/27/15 THURSDAY 7 am TRACK at COM.

8/30/15 SATURDAY 7:30 am  Hill Repeats/Cross Training Golden Gate Baptist Seminary college off Seminary Drive. Park along the main Seminary drive near the apartments entry road; do your warm-up run along the bay side, then come up to second level where i have the workout space set up.


Week of 8/17/15: Workouts, gearing up for Fall, Hill Repeats, Training Tips

Hi Folks,

updated on 8/17/15, 9:03 pm: got home late...I cannot be at TUESDAY tempo; have to make a delivery by 10 am..

Brief posting for now as dealing with a few urgent items and my Dad; otherwise, training groups are going well. I have made a slight change for the better with the Hill Repeats course at the Golden Gate Seminary site by moving the start point up the hill away from the apartment complex – so we don’t disturb the residents. We can also incorporate two different sets of hills and have a safer, flatter, space for the exercises and loaded carries. I suggest for now park below along Seminary Drive( the upper parking lot is blocked), do the warm-up then go up the entry road to the start and exercise area…

I’ll need runners to let me know if they will show up for the Tuesday workout (need 4-5 to conduct it so it’s worthwhile for all of you). If too few can make it (a number are out on vacation), we’ll wait until after Labor day. Thinking about using the Seminary Drive – Harbor Drive loop for Tempo – next time; this week on MV bike path.

8/18/15 TUESDAY 9 am TEMPO group. Meet at log cabin for run on MV bike path. I cannot be there, but the workout is:  .5M Tempo/ .5M Easy;  1.0T / .5M E; 1.5M Tempo -done. Cool down back to start.

8/19/15 WEDNESDAY  8:15 am MADISON AVE GYM workout with Kees at Warren’s. new addition to the circuit to keep the afterburners working.

8/20/15 THURSDAY 7 am TRACK at COM. Shorter intervals; XC races coming up, need that strength on the dirt terrain.After 4 x 50 (50), 2 x 100 (100):

A/B gps: 4 x 150 (50), 2 x 300 (100), 2 x 400 (2′ /2 1/2′); 6 x 200 (200) @ 1.5M pace; 1 x 800-finish.

C gp: 4 x 50 (50), 2 x 100 (100), 2 x 150 (50), 2 x 200 (200), 1 x 300 (200), 1 x 200 (50), 2 x 150 (50), 2 x 100 (100)

After, to develop physical and mental push: add the Cross Train Half Mile.

8/22/15 SATURDAY 7:45 am HILL REPEATS/cross training at Golden Gate Seminary site. Incorporating two different hills; should be a good session as I’ll have it better dialed in and with variety for the hill repeats, workout, extra white boards for easier read and more equipment…… But I’m having you park below along Seminary Drive (upper parking lot is chained off); do warm-up run, then come up to entry to start.Yes, slightly later start to get yourself parked, short warm-up; then we go at 7:45 am with group start. Should be time to get to work after, to kids’ games, or a 3-4 mile loop run around Harbor Point.