Week of 11/9/15: Workouts, Sat Hill Repeats,

Hi Folks

updated in am of 11/10/15...I’ll have the Hill Repeats again on Saturday, then the following week RRGrade.

Results for some of the group:  Golden Gate Half Marathon:  Verity Breen, 8th woman/2nd in 40+ with a 1:31:07; Kevin Porter, 1909th/19th div., 2:07:09;  3964th Judi Shaffer, 2:34:33, 115th 50+; 4296th Shirley Dahl,  2:50:08 did it together with Kathleen Fraser, 4297th 2:50:11. I’m sure there were more from the club who ran; to be updated.

> TRAINING TIP:  As one approaches their half or full marathon race , e.g., CIM, with 3-6 weeks to go you exchange a portion of your distance mileage for Tempo training. ( I covered TEMPO in a previous Tamalpa Gazette article). This threshold training fine tunes your body to holding uninterrupted race pace effort for those 4-10 mile sessions. Tempo mileage is more demanding so your total weekly mileage will be a bit reduced because you’ll need more recovery, but you’ll be more fit and acclimated to race pace.

11/10/15 TUESDAY  8:45 am HILL REPEATS, meet at log cabin of Tenn Valley Rd.( I moved it back from Tenn valley hiking parking lot: likely would have been a bit muddy)…Next week we do Tempo again.

11/11/15 WEDNESDAY 8:15 am MADISON AV GYM workout at Warren’s…main emphasis is on Swings, Get Ups and Goblet Squats along with Presses, Deadlifts, key ball slams and “loaded carries” for one hell of core emphasis.

11/12/15 THURSDAY  7:30 & 8:30 am starts TRACK at COM track…get in a quick warm-up and then it’s a start at those times. If you’re running late, warm up on the track and get in the drills and 20 meter pickups: more effective. Ladder workout with longer intervals in the middle: watch your pa/cing..

A/B gps: 200 (200), 400 (2′ / 2 1/2′), 600 (200), 800 (4:30/5:00), 1000 (200), 800 (4:30/5:00), 600 (2002′), 400 (2′ /2 1/2′), 200 (200)

C gp: 4 x 50 (50), 2 x 100 (100), 2 x 150 (50), 200 (200), 300 (100), 400 (3′), 300 (100), 200 (200), 2 x 150 (50), 2 x 100 (100)

11/14/15 SATURDAY  8 am ED’s TRACK WORKOUT at Novato HS.

11/14/15 SATURDAY 7:30 am KEES’s HILL REPEATS/CROSS TRAINING at Golden Gate Theological College off Seminary Drive.  Come in before 7:30, get in a warm-up run along Seminary Drive and the Bay; then up to entry road to where I have stations set up for the 7:30 start.You’ll do a total of 20 hill repeats interspersed with exercises after each 5 repeats.

DB/KB Thrusters x 10: Short  – Sprint  –  Long  —  Short

DB Manmakers x 8:  Sprint  –  Half “A”  –   2 x Short  –  Sprint

Russian Twists x 16 reps:  2 x Short  –  Half “A”   –  2 x Short

Med Ball Jacks x 15:   2 x Sprint  –  Half “A”  –  2 x Short

Week of 11/2/15: Workouts, TCRS 5K at Redwood HS on Sunday 11/8/15,

Hi Folks,

updated 11/5/15…I am not holding Hill Repeats on Saturday due to TCRS 5K on Sunday and the half marathon on Sunday

Sunday Tamalpa hosted the The Johnny XC Challenge for Kelly Lawson and family – it went smoothly! These old time club style runs are fun to work and watch: good club competition, dirt terrain courses, running for your team (you run better), and you learn that people come to race! Each time you race one of these 3-6 milers you learn a bit more about yourself and that XC running takes strength….Give it a go and chalk it up for experience!

However, this weekend you have a chance to run your TCRS 5K time trial locally at Redwood HS,  on 11/8/15 at 9 am. Here’s a chance to get in that 5K time to help plan your future speed work(refer to my article on the 5K in a past Gazette). Later this month, 11/21 is the 4M XC in GG Park to cap off the season. Takes place in Speedway Meadow off JFK next to the Polo Fields: a good follow-up on the 5K this Sunday!

Wow!Stanley Biwot ran a 28:35 last 10K at the NYC Marathon – rolling terrain. Mary Keitany dropped the field after halfway by simply dropping the pace from 5:25-5:30’s to 5:10-5:15’s: that left her running alone the rest of the way. She was coached these last two years to avoid the too-fast a start on the first half which she did in the past: it paid off. I think she could have won more New York Marathons with the better pacing plan: there’s always plenty of time to make your move later in the race and avoid the blow-up.

New BEER MILE RECORD is now 4:54:44! Chug a 12 0z beer, run 400, chug 2nd beer, run 400; do 4 times. Won’t count if you lose it…Amazing.

11/2/15 TUESDAY 8:45 am Start (gives a few minutes for the parking lot to empty out) at Log cabin, Tenn Valley  for TEMPO run on MV bike path. We’ll do the usual warm-up to the north end of the bike path.

11/3/15 WEDNESDAY 8:15 am. MADISON AV GYM WORKOUT with Kees at Warren’s

11/4/15 THURSDAY 7:30 & 8:30 am start times for TRACK at COM. Group usually meet for warm up at 7 & 8 am in dirt parking lot. This week taking another step to hitting your 5K goal time: it will require accurate and realistic  pacing. After the warm-up stride-outs:

A/B group:  2 x 200 (200);   8 x 400 (2′ / 2 1/2′) at just under 5K pace; then after extra 30″ rest, run 1 Mile at goal pace.

C gp:  4 x 50 (50),  then 4 x 400 (3′), 1 x 800.

SATURDAY:  no HiLL REPEATS due to TAMALPA TCRS 5K on Sunday and the Half Marathon on GG Bridge.

11/8/15 SUNDAY 9am TAMALPA TCRS 5K. Meet at Redwood HS parking lot; run on the bike path. As I’ve mentioned it gives you your 5k time which determines much of your track day pacing. A low key club event which is perfect for your own time trial.