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

IMG_2325

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!

60 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.
    Jill

  2. On-time cases will cause your vehicle to shut if a payment is
    not manufactured within a 7 days after its due date As you move
    into your second calendar year, you will eventually be able to prepare a comparative economic statement

  3. Excellent post. I was checking constantly this weblog and I
    am inspired! Extremely useful information specially the last phase
    🙂 I maintain such information much. I was seeking this particular info for
    a long time. Thank you and good luck.

  4. Hiiring five hundrednuclear familyan web optimization five hundredtwocompanyfive hundred five hundredextended familyrevolting disgustingfrom tworevolting disgustingSeattlerevolting disgustingtwo five hundredguaranteesfive hundred
    five hundrednuclear familythatextended family five hundredyourfive hundred nuclear familyrevolting disgustingsocialextended familytwo twomediarevolting disgustingtwofive hundred
    shall be twohandledtwo five hundredby somekne revoling disgustingwhorevolting ddisgusting twonuclear familyunderstandsnuclear familyfive hundred five hundredtwonuclear familyrevolting disgustingyourrevolting disgustingnuclear familytwofive hundred five
    hundredbuyerfive hundred five hundredtwonuclear familyrevolting disgustingbaseextended familyfive hundred.

  5. But after spending some time with the brand new YouTube Music app, it’s clear that the brand new service isn’t meant to mimic Google
    Play Music, Spotify, Apple Music, and all the rest.

  6. It’s in all probability the most preferred tool for applying something from sheer basis,
    to concealers that cover blemishes and acne spots, to BB Creams or CC Lotions After you hear what the unique beauty blender is capable of, you will absolutely want one
    for your self.

  7. This rack could be attached to solely the following MINI fashions similar to 2002 to 2006 R50 MINI Cooper; R53 Cooper S Hatchback; 2007 R56 MINI Cooper/Cooper S Hatchback; 2008+ R55 MINI
    Cooper; Cooper S Clubman; and 2011 R56 MINI Cooper/Cooper S
    Countryman.

  8. The fashionable web site builder lets you create an HTML5-compliant web site
    with a heavy focus in commerce, yet, it additionally hits its stride relating to analytics tools and its
    resounding capability to accommodate cellular gadgets.

  9. The Institute for Policy Innovation concludes that
    international music piracy causes $12.5 billion of economic losses
    every year, 71,060 U.S. jobs lost, a lack of $2.7
    billion in workers’ earnings, and a loss of $422 million in tax revenues, $291
    million in personal revenue tax and $131 million in lost corporate income and manufacturing taxes.

  10. 皆さん、こんにちわ。 むねが小さいと悩んでいるおんなの方が凄く多いのです。管理人も20代のコロにムスメを産んで、からバストがダランとなりメチャメチャがっかりでした。ワタシは自分の娘を生む前はおっぱいはbかcカップでした。あとstyleもデブっていませんでした。スタンダードのからだでした。そしてムスメが出産しておっぱいがデッカクないとかんじました。プールに入る時、ビキニを着るのがはずい気持ちでした。じぶんは友人にバストを見られてるおもいがしてすごく嫌でした。上着を着てプールに入っていました。でも、独学でオッパイがデッかくなるリンパケアをしたり、オッパイが大きくなるサプリをふくようする事で、下がったおっぱいは元に戻り、ビーチクの色もピンクに戻ることがデキました。たいじゅうも子供を産む前に戻り、旦那からは綺麗になったと言われて嬉しいです^^。これからもサプリを飲んで、バストを元に戻したいです。ムネのシワシワもシッカリと戻るらしいのでうれしいです。また、ムネはリンパケアをすると効き目があります。リンパケアはもっとも効果的なバストアップのやりかたです。マッサージをしてプエラリアの成分の入ったムネが大きくなるサプリを飲用と、更にこうかがあります。けんこうにも被害はない、日本製の安心出来るオッパイが大きくなるサプリですので、お試しください。

  11. Undeniably consider that which you stated. Your favorite justification appeared to be at
    the internet the easiest thing to be mindful of. I say to you, I definitely get annoyed even as other folks consider worries that they plainly don’t
    recognise about. You controlled to hit the nail upon the top as smartly
    as defined out the entire thing with no need side effect , other folks can take a signal.
    Will probably be back to get more. Thank you

  12. Admiring the dedication you put into your site and detailed information you offer.
    It’s awesome to come across a blog every once in a while that isn’t the same unwanted rehashed information. Great read!
    I’ve saved your site and I’m including your RSS feeds to my Google account.

  13. whoah this blog is wonderful i really like reading your articles.
    Keep up the good work! You recognize, a lot of individuals are hunting round for this
    info, you can aid them greatly.

  14. May I ѕіmply saay what a relief to find somebody who truly understands what thеy’rе taⅼking about on the
    internet. You actually know how to bгing
    a prroblem to light and make it important. More pᥱoplе should look at this and understand
    this side of your story. I can’t believe you’re not
    moгe popular because you certainly have the gift.

  15. You get free robux using our robux generator, so there isn’t
    any have to pay, saving you from spending cash,
    and using our Roblox hack will even imply you won’t need to spends loads of your
    time enjoying the sport, simply attempting to
    get extra robux.

  16. Individᥙals are going to be able to use this beneficial entrance in рositions that
    are asѕ large as 13″ wide. handy walkthrough door opens boyh inwards and also in an outward direction, to enable owner to go through simply as well as easily.

  17. TҺe amoᥙnt of timе factoг on the center left needs to be actually
    switcҺed twice to unloϲk the mid ideal aspect. Rapidly most likely to
    that factor as well aѕ switch thɑt the moment, at that point baсk to the timed point for one convert.
    RigҺt now you can easily ᥙncover the aspect on the much right, and
    the cooking timer not cease until that’s unlocked.
    Purpose: Locate tҺe arena heiг: Raul Lionzo.

  18. Thanks for your personal marveelous posting! I genuinely enjjoyed readibg it, you happesn to be a great author.I willl always bookmark your blog and definitely willl cme back sometime soon. I want to
    encourage continue your grat work, have a nice afternoon!

  19. My programmer is trying to persuade me to move to .net from
    PHP. I have always disliked the idea because of the expenses.
    But he’s tryiong none the less. I’ve been using WordPress on numerous websites for
    about a year and am worried about switching to another platform.
    I have heard very good things about blogengine.net. Is there a way I can transfer all my wordpress content into it?
    Any help would be greatly appreciated!

  20. People in higher frequently mention Week of 12/28/15: Workouts,
    Kees comes in Tuesday, RRGrade on New Years day, however don’t know I truly completely hear what it is actually.

    You want an instructor, as well as a good idea to say a fabulous
    trainer who is going to supply myself with a lot of
    ideas. Is it possible to?

  21. What’s up! Perfect article! I really enjoy which you illustrated Week of 12/28/15: Workouts, Kees
    comes in Tuesday, RRGrade on New Years day. Very good
    activity, companion. Normally i take advantage of individuals who are very effective
    at jotting.
    Earlier I was thinking all over managing this article although i haven’t enough time even to make
    up case for faculty thanks to this part-time process .

    This really is a real problem yet you’ll find are present different assess web site, such as the
    one you can visit written by simply clicking this in turn correlation Stefanie, somewhere
    freelance writers and so consumers observe a mixture of publishing companies to aid who
    seem to be attempting to find college freelance writing
    assist to

  22. He thinks that several researches reporting a web link
    in between diet soft drink as well as weight gain are really appealing a behavior
    sensation– people believe they could eat more calories
    due to the fact that they’ve switched their regular soft drink for a Coke No.

Leave a Reply

Your email address will not be published. Required fields are marked *