Week of 12/28/15: Workouts, Kees comes in Tuesday, RRGrade on New Year’s day


Full moon during Christmas in Columbia Falls , Montana

Hi Folks,

updated 12/31/15: Today was my last day of work!Woo Hoo! …We have quite a few for RRGrade Run. Can use any driver help….

Update on ARCH RIVAL, San Anselmo: We had to close that small branch because the lease ran out -and the owner of the space needed it expand his dental business. Arch Rival will keep the Strawberry and Corte Madera locations.

Just a quick posting as I’m between flights (5 hour wait) and I’ll be getting in early, early Tuesday morning, so I won’t make the 9 am Tuesday workout; it’s listed below. I will be working at CM Arch Rival Tuesday – Friday ( my last week). Track sessions will be on for both morning groups.


New Year’s Day RRGrade Run!

12/29/15 TUESDAY 9 am (take off time) TEMPO  group. Meet at “log cabin” Tenn Valley Rd. The usual warm-up run to the north end of the MV bike path. Then it’s 3 x 1 mile with a .5M recovery fast jog in between each mile. Each mile to be run at Threshold Pace for 10K, i.e. “comfortably stressed ” effort; Maintain a very steady  but controlled pace – not racing! (Get someone fast for Chris Mika; Michelle won’t be there!   George you’re up).

12/30/15 WEDNESDAY 8:15 am MADISON AV GYM workout at Warren’s with Kees.

12/31/15 THURSDAY 7 am and 8:30 am (starts 7:25 & 8:30 am so do warm-up earlier).TRACK Groups. After warm-up run; the usual 4 x 50 (50), 2 x 100 (100) stride-outs); then additional 2 x 150 (50), 2 x 200 (200) stride-outs emphasizing cadence over speed. Then:

A/B gps:  2 Rounds of :   1000 (200) @ 5M pace, 600 (300) @ 5K GP, 300 (rest 1′ or so) @ mile pace

C gp: 2 Rounds of:   400 (3′), 200 (200), 4 x 50 (50).

1-1-16 FRIDAY  9 am Our traditional NEW YEAR’s RR GRADE RUN 8M. From downtown MV across from City Hall/Fire Station on Corte Madera Ave. Need head count for those who need ride down from the top of Tam. Let me know if you need that ride; I hope to have 2-3 drivers (Sandy will drive a vehicle). .Weather looks good, but pack small bag of change of clothes, jacket or sweats: you never what it’s like on top……Note that there will be many hikers making their way up Tam to join in on the open house at the Gravity Car Museum. They’ll snacks and refreshments; show old film of the RRGrade cars, have memorabilia on sale. They usually ask for a donation so take some change along.

Those needing a ride:   Jill N, Kevin P, Gerald A, Judi S., Linda L, Denise M, Jeanie S, Pam J,, Lisa L, Carrie B, Lee, M, Florencia G-Amyx, Vicki D,   Sammy,  ( note some are starting at 8:30 am (Denise, Kevin, Jill)….

1-2-15 SATURDAY 8 am ED’s TRACK WORKOUT 8 am Novato HS.  If you missed your New Year’s workout; here’s chance for a make up quality session!

65 thoughts on “Week of 12/28/15: Workouts, Kees comes in Tuesday, RRGrade on New Year’s day”

  1. Hi Kees,
    I will join the RR Grade Jan. 1 run. Please count me in for a ride down. OR, if there is room for you to bring a bike, I can just ride down.

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