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)

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

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