Week of 10/5/15: Workouts, Change for 9am Thursday Track group,

HI Folks,

Much going on to prepare for my Dad’s Memorial (Bill Tuinzing), set for October 24th, 2-5 pm at Mill Valley Community Center. I hope many of you can make the memorial to hear key speakers and see my brother’s slide show on his remarkable life. We’ll have refreshments, appetizers and time to visit with family, the running and rowing community members 3 or 3:30 on.

I won’t be posting many training tips for a week or two as I’m burning the candle at both ends.

THIS WEEK:  By consensus of the group, I am moving the  9am TRACK group to 8:30 am start time. I can then help runners who want to come earlier and get those attending the 8:30 am workout on their way earlier in the day. If time is tight for warm-up run; come in and do the 20 meter pickups and drills after a couple of laps warm-up…Also gives me some time to help runners with their weight training and for me to get breakfast before work.

RESULTS: Shari Tracy got in a solid practice tri in Vallejo completing the Olympic distance triathlon (1.5KSwim-40K Bike- 10K Run) to take 1 st in her age div and 4th overall with a 2:21:29…Served as a good practice time trial as she points to Ironman Arizona in November…last weekend was Tiburon Half Marathon which a number of our group ran; it’s not a fast flat course: Vicki DeMenno got in 1:57 as she prepares for NYC with her daughter; …(more to post later)

10/6/15 TUESDAY 9 am TEMPO group. Meet at Tenn Valley “log cabin”..I will see you there. The workout will be 3 x  1 mile pickups with .5M recovery jog in between each mile.(can be changed , depending on group’s wish)…see you there.

10/7/15 WEDNESDAY 8:15 am group (get there at 8 am to warm-up if you like) MADISON AV GYM workout with Kees at Warren’s place. (148 Madison Av; take N. San Pedro Rd -East, 2nd left is Washington Av, go left,to end of block; right on Madison – will be on right just before dead-end street ends). Solid circuit in the works which includes: hip hinge movement, squat of some type, overhead work, anterior and posterior work and the loaded carries.

10/8/15 THURSDAY  7 & 8:30 am TRACK at COM…longer emphasis this week. (Note time change for 9 am group to 8:30 am START)

A/B gps:   2 Rounds of:   1000 (200), 800 (4 1/2, 5′), 600  (200)

C gp:  2Rounds of:  600 (200), 400 (jog over to 300 start), 300 (100), 200 (200)

10/10/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS. Get in that weekend speed work if you missed it during the week!

No HILL REPEATS this SATURDAY as I’ll be out of town, but back Saturday evening.