Updated 8/14/15. Yes, there is a TCRS on Sunday; but it can work into your training to do the Sat Repeats / Cross Training, tire pulls, loaded carries as a solid workout prior to the TCRS.(remember you’re training through events during the summer to get ready for the Fall)…
Housekeeping: Reminder! To take part with our Club workouts, e.g. TuTh Track sessions you need to be a member of Tamalpa Runners so we have our runners covered by insurance – and you benefit from the workouts provided and the incredible company of the groups.
8/11/15 TUESDAY 9 am HILL REPEATS. Meet at Log Cabin, Tenn Valley Rd. ( I cannot make it due to working/subbing at SA Arch Rival Tuesday and Wednesday 10-7; put workout on a card). After the warm-up out/back; to Highlands Ave; 2 x short uphill backwards; 2x short sprint to yellow sign; 1 x to manhole; 1 x to top; 2 x to manhole; 2 x to yellow sign; 2 x to left up to mailboxes; 1 x to yellow sign. Jog over to County View Rd: 2 x 2 to top of median; 2 x to “35 mph” sign…then back to the parking lot.
8/12/15 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.
8/13/15 THURSDAY 7 am TRACK at COM. Some longer interval distances, but with surging into finishing pace; will self-correct you to run realistic 5K pace!
After 2M warm-up, 4 x 50 (50), 2 x 100 (100) stride-outs:
A/B gps: 1 x 200 (200), 1 x 400 (‘/ 2 1/2’); then 4 x 800 @ realistic 5K GP, then without a break go right into a solid surge/pickup/”catch the bus” 200 (200 easy recovery jog). Repeats 4 times; then a 1 x 1000 cruise @ 5K race pace.
C gp: After 4 x 50 (50) do 2 rounds of: 1 x 600 (200), 1x 300 (100), 2 x 200 (200), 2 x 150 (50)
8/15/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.
8/15/15 SATURDAY 7:30 am HILL REPEATS again at Golden Gate Baptist Seminary entry road (off Seminary, go right at 7-11 onto Ricardo, then first right on Seminary Dr, go about 3/4M and just past soccer field); this time after parking along the Seminary Drive road, running out/back for your warm-up, jog up to 2nd level parking lot on the left off the entry road: we’ll start from there. (Moved site slightly to avoid disturbing the apartment complex people next to the main road).
We’ll also be able to add our “Finisher Workouts”: Loaded Carries and Tire Pulls that course will be laid out for after the HR. So far: Kevin, Shirley, Kathleen, Andy and Paula along with their son, 7year-old Hunter-your pacer for the HR; Brian, Kathy B, Dave C, possibly Gerald,…and others. A different exercise routine is planned and we’ll have two different “Half” sprint hills: “Half-A” and “Half – B”.
8/16/15 SUNDAY 9 am TAMALPA TCRS 4M at Hamilton Marsh at HAFB, Novato. S/F is behind 5 Hamilton Landing. Flat run along the new Hamilton Marsh Trail; gives you a flat 4M tempo run.