Week of 10/26/15: Workouts, Johnny Lawson XC on Sunday, Daylight Savings

hi Folks,

updated 6:25 pm on 10/27/15

> Remember to change clocks and “Fall back”

This weekend:  let’s have you focus on supporting The Johnny XC run this Sunday (11-1-15) at Back Meadows, China Camp area (details on Tamalparunners.org)….No Hill Repeats this Saturday due to XC race you’ll be doing on Sunday: it’s short, fun on trails and good practice.

10/27/15 TUESDAY 8:30 am We meet at base of entry road to Theological Seminary; park along road. We’ll check out the clockwise Tempo course and/or use the Hill Repeats spot I use for Saturdays. This site is good for both.

10/28/15 WEDNESDAY 8:15 am MADISON AVE GYM workout at Warren’s.

10/29/15 THURSDAY 7 (starts at 7:30 am on the track) & 8:30 am TRACK at COM. Those running the Johnny XC will do one round of the workout for their taper.

A/B groups:  2 X 300 (100), Then   2 rounds of :  800 ( 4;30 / 5:00), 600 (200), 400 (2′ / 2:30), 200 (200)

C gp:  2 rounds of: 400 (3′), 300 (200), 200 (walk 50), 150 (100)….1 round if racing Sunday

11/1/15 SUNDAY  The JOHNNY XC race:   9am WOMEN, 10 am MASTERS MEN, 11 am OPEN MEN ( see Tamalparunners.org site for details).  Here’s an opportunity to race right in your backyard on a dirt course in separate heats…Give it a go support the club!.Tamalpa hosts this race; I will be timing it with fellow Tamalpan volunteers.

Week of 10/19/15: Workouts, Bill Tuinzing memorial on Saturday

Hi Folks,

updated 10/22/15: due to member of the group not being able to make Tuesday 9 am workout; so I’ll cancel it for this week….I also will be going to meeting to meet with a parent who has to put on the Coleman School race this Sunday. Only problem is I have George Green (good runner) coming for his first day; hopefully he reads this posting….

This week:  SATURDAY, 10/24/15 BILL TUINZING MEMORIAL, 1 pm at Mill Valley Community Center, 180 Camino Alto (near MV bike path). This will be even busier week for our family with my Dad’s memorial on Saturday. I invite all our members to attend, meet family and friends dear to Pop, and learn of one of the last of the “Greatest Generation”. Pop was a pillar in the running and rowing communities, WWII submarine Lt. Commander, returned to civilian life – and made the move to forego security after 15 years in the Navy to come to the US in 1953. Here he and wife Els, took advantage of the American dream and raised the family eventually on the West Coast. (can see more on the obituary in the Marin IJ online).  We will have seating, food and refreshments for our guests. Please join us.

RESULTS: Humboldt Redwoods Half (10/19);   72nd Liz Shortino in 1:30:06 for 1st in 50-54; 78th Rosy Tuinzing in 1:31:21…(she did forget her shoes; ran on new ones had a bit of a blister).  The previous week some of the group ran Tiburon Half:  9th Joshua B in 1:27:42 for his first half!, 23rd Egda Vera 1:34:01 for 2nd in div; 98th Gerald A a 1:49:41 for his first half! and Vicki D training for NYC did a 1:57:34

TUESDAY 10/20/15 8:30 am TEMPO . Meet at Tenn Valley , “log cabin”. for tempo repeats on the MV bike path….(we’ll see how the time switch from 9 am to 8:30 am works. Up to the group if they want to switch back to 9 am or not; either way is good for me) . We will also work on other sites for workouts.

WEDNESDAY 10/21/15 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s.

THURSDAY,  10/22/15. 7 & 8:30 am. TRACK at COM. Longer intervals planned this week – mixed with 200’s to keep the turnover. After the 4 x 50 (50), 2 x 100 (100): the longer intervals keep at 5K pace; 200 ‘s at mile pace. Note, that they add up.

A/B gps:  2 x  (400 (2′ /2/12′), 200 (200)), 1 x 600 (200), 200 (200); 1 x 1000 (200), 200 (200); 600 (200), 200 (200), 2 x (400 (2’/2 1/2′), 200 (200)).

10/24/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.

10/24/15 SATURDAY  1 pm BILL TUINZING Memorial at MV Community Center. Hope you can all make it and see the story of one of the Greatest Generation.

Week of 10/12/15: Workouts, Hill Repeats Sat, TCRS in San Rafael Sunday

Hi Folks,

updated 10/18/15 at 6 pm:   TUESDAY 9 am group is changed to 8:30 am– by popular demand….But after the Tuesday workout, we’ll have to see what the group wants to keep the 8:30 time….

The change from 9 am to 8:30 Thursday Track workout turned out successfully with 15 runners showing up. Looks like we’ll stick with the new time slot.

10/13/15 TUESDAY  8:30 am (note time change) HILL REPEATS meet log cabin, Tenn Valley…

10/14/15 WEDNESDAY 8:15 am. MADISON AV GYM WORKOUT. With Kees.

10/15/15 THURSDAY 7 & 8:30 am  TRACK at COM. After the usual warm-up run, 4 x 50 (50), 2 x 100 (100).

A/B gps:  2 x 200 (200),  10 x 400 (2′ / 2 1/2′), 1 x 600- end

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

10/17/15 SATURDAY 8 am ED’s TRACK WORKOUT. Novato HS.

10/17/15 SATURDAY 7:30 am KEES’s HILL REPEATS & Cross Training. Held at  GGate Theological Seminary off Seminary Drive.(off east side of 101). Park along Seminary Drive, do warm-up along water between 7:10-7:30, then jog up entry road to first level: I will have the weights and exercise stations set up; hill repeats are marked off with cones good variety in hills and almost no cars..purpose here is to get in 20 hill repeats interspersed with 4 exercise stations ; develop speed and leg strength. Goal is to finish the workout within about a half hour. Running a quality workout with a group makes it more entertaining.

10/18/15 SUNDAY 9 am TAMALPA TCRS 4.2M race. Santa Maragarita Elementary School (1055 Las OVejas Ave)…runs along the Bay..behind Pickleweed area.