Week of 9/28/15: Workouts, Saturday Hill Repeats, Change for 9 am TH track

Hi Folks,

update on 10/3/15:  Change for 9 am TRACK Group: by overwhelming consensus we are changing the time to start to 8:30 am – starting next Thursday. I can also help those who want to start a little bit earlier…..If this is a bit tight for your timeline, simply come to track to do your warm-up: we’ll do 20 meter pick ups, drills to speed up the warm-up.

This week:  We will have SATURDAY HILL REPEATS this weekend: one of the best workouts you can do for your running – plus we include a few runner strengthening exercises in between repeats.( we will not hold HR the following Saturday; out of town).

9/29/15 TUESDAY 9 am HILL REPEATS, meet at “log cabin”, Tenn Valley. We will do warm-up, a good mix of short and long intervals to gear up for those Fall  XC races, half marathons..

9/30/15 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees. (with traffic a hassle, come earlier, get in short run around Lagoon, then to weights a bit warmed up)….Circuit will focus on those lifts that can build your running base on the days you can’t run (training tips that focus on those alternatives and still run a good half marathon will be coming)…

10/1/15 THURSDAY 7 & 9 am TRACK at COM. Shorter to medium intervals this week. After the warm-up run, 4 x 50 (50), 2 x 100 (100):

A/B gps:  2 rounds of:   2 x 200 (200), 400 (2′ / 2 1/2′), , 600 )(200), 400 (2′ / 2 1/2′), 2 x 200 (200).

 C gp:  4 x 50 (50), 2 x 150 (50), 2 x 200 (200), 400 (3′), 2 x 200 (200), 2 x 150 (50)

10/3/15 SATURDAY  8 am ED’s TRACK WORKOUT at Novato HS. Join Ed and group at Novato HS to get in the quality workout before the easy long run the next day.

10/3/15 SATURDAY 7:30 am Kees’ SATURDAY HILL REPEATS at Golden Gate Theological Seminary College, off Seminary Drive.(Seminary Drive exit, go to East side of 101, past McDonalds, right at 7-11; right on Seminary, park along road near entry road to Seminary College. Do warm-up along Bay; then by 7:30 go up entry road one block and you’ll see set up)…Be ready.

Week of 9/21/15: Workouts this week,

Hi Folks,

Updated 9/25/15:

9/22/15 TUESDAY 9 am TEMPO. Meet at Tenn Valley “log cabin” for tempo pickups on the MV bike path at 10K pace. (let’s see what the turnout will be for your Tuesday workout).

9/23/15 WEDNESDAY 8:15 am MADISON AV GYM CIRCUIT with Kees. My goal is to provide you with solid basics in kettle bell and barbell training, develop a balanced muscular development to stave off injuries – and gain solid strength and core: all for a strong body as the years go by. ( I should be able to stay longer this day as I’m not scheduled to open up at SA Arch Rival. Gives time for technique practice – and those Turkish Get Ups!)…

9/24/15 THURSDAY 7 & 9 am TRACK at COM. September is a warm month so bring your water bottles! This week a bit more emphasis on longer intervals. first 4 x 50(50), 2 x 100 (100) stride-outs

A/B groups: 1000 (200) @ 5K pace; 800 (4::30 /5:00), 600 (200)

C gp:  after the 4 x 50 (50) stride outs:  2  rounds of:  600 (200), 400 (3′), 200 (200).

9/26/15 SATURDAY 8 am ED’s TRACK WORKOUT. at Novato HS. Missed out on a week day for speed work; you have it here with the Novato group.

9/26/15 SATURDAY…7:30 am SATURDAY HILL REPEATS/ Cross training  IT IS  A GO…with Kees. Site is at Golden Gate Batptist Seminary College off Seminary Drive which is working out nicely with ample room, variety and no cars while doing hill repeats. (so far:  Gerald A, Joshua, Micheller W, Lisa L, Shirley D, Andre T, Rosy T, and more…)

Week of 9/14/15: Workouts, Sat Hill Repeats, Sunday TCRS, Training Tips, Bill Tuinzing’s Memorial date 10/24

Hi Folks,

updated on 9/16/15:

THIS WEEK:  Tuesday group: we’ll try this Seminary location as another good option for hill repeats or tempo workout…Saturday Hill Repeats will be on this Saturday even there is a TCRS this Sunday in the Terra Linda area. As some have done this before successfully:  this is not too much of a problem.

Memorial: Now that I have dates that family members can make; we have scheduled my Dad’s (Bill Tuinzing’s) memorial for Saturday, October 24, 2015 starting at  2pm at the Mill Valley Community Center in Mill Valley (People will be arriving 12:30-2pm.) This facility can handle some 250 people. We’ll do family introductions, select about 4-5 people to briefly speak (family member, rowing club rep, runner person, best friend); then a slide/photo show providing a chronology of Bill’s life put together by my brother, Reinier. We are also putting together a Memory Book where those who knew my parents can submit a special memory printed page that the family can share later. That would be appreciated, because we can only have a few speakers. The speakers and slide show will likely run 2-3:30 (I’ll try to keep it moving). Then we will have appetizers, refreshments and time to socialize until 5 or 5:30 pm. This is the time where you can share stories with family members and all the attendees.  Our family will appreciate your support in coming to the memorial as we close this chapter in the Tuinzing family..More to come…

9/15/15 TUESDAY 9 am HILL REPEATS & base mileage at new location right by entrance to the Golden Gate Baptist Seminary College off Seminary Drive (the one we use for Sat Hill Repeats. )Park along  Park along Seminary Drive by the apartments and main entrance road. We’ll do warm-up run towards Harbor Point Tennis club and back; then we will do the hill repeats. (Marlene: should be able to run to start via Shelter Bay apt area and around the Seminary drive loop under 101.)

9/16/15 WEDNESDAY 8:15 am. MADISON AVE GYM Workout with Kees. (remember traffic is high due to school drop-offs) Consider coming a bit earlier to avoid traffic; do a run by the Civic Center Lagoon; then to the Circuit.

9/17/15 THURSDAY 7 & 9 am TRACK at COM. Shorter intervals this week. After a warm-up run, and the 4 x 50 (50), 2 x 100 (100) stride outs:

A group: 10 x 400 (2′) with extra 30″ rest after 10th 400; then 1 x 1000 with negative splits.

B gp:  8 x 400 (2 1/2″); then 30″ rest after 8th – 400, then 1 x 1000 with negative splits. Those who might feel short-changed on the 3 miles total speedwork will add the CrossTraining Half Mile…

C gp:  4 x 50 (50), 1 x 200 (200), 4 x 400 (3′), plus extra 30″ rest; then 1 x 600.

9/19/15 SATURDAY 8 am.ED’s TRACK WORKOUT at Novato HS.

9/19/15 SATURDAY  7:30 am KEES’ HILL REPEATS/ weight training. at Baptist Seminary Theological Seminary College entry road. Remember come 15 minutes earlier or so , park along Seminary Drive to get in a warm-up along Seminary Drive and the Bay; then run up the entry road to first turn-off where I will have the equipment set up and the various hill repeat distances marked off with cones.

9/20/15 SUNDAY        am TAMALPA RUNNERS TCRS race on Terra Linda ridge (see Tamalpa Runners .org)