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.

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