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.

 

 

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