Week of 12/7/15: workouts, Saturday Hill Repeats, Winterfest Jingle Bell 5K this Sunday in Sausalito.

Hi Folks,

updated 12/10/15: Satuday hill repeats this Saturday – will be the last one this month as I’ll be out of town on 12/20. and it looks like the weather will be in our favor.

Holiday Season gearing up in intensity; therefore take time to get in even short workouts to give yourself energy, give an outlet to stress and to keep your sanity! Track may be quite wet and rainy; if ridiculous we’ll take a by on it….This weekend are the Natl Club XC Championships in GG Park: a chance for an exciting experience as running clubs from all over the country will come to San Francisco. The Sausalito Winterfest Jingle Bell 5K is on 12/13/15 on Sunday morning, at 8:30 am at backside of BofA, Sausalito. There is enough interest for Saturday Hill Repeats, (12/12/15)  …We will have New Year’s Day RRGrade Run! (there is an open house

RESULTS:  Looks like CIM last Sunday had decent enough weather:  Andy Valla hit a PR with a 2:55:51 , 295th and for 20th in 40+ div.; then, in 1981st/25th in 60+ was Paul Herrerias is going to Boston  after running a 3:50:37- a PR…Also his friend Wendy ran 3 minutes faster: both going to Boston! Liz Shortino: ran a remarkably even paced first half (1:34:10 and second half (1:34:51) for a 3:08:51 total and 3rd in 50-54 division.

12/8/15 TUESDAY 9 am start…HILL REPEATS . Meet at “log cabin” Tenn Valley Road. We’ll mix it up with other “stuff” for variety. We’ll probably run to Tenn Valley hiking parking lot and hit repeats on the dirt Marincello hill.

12/9/15 WEDNESDAY 8:15 am MADISON AV GYM with Kees at Warren’s. Solid circuit and warm-up planned.

12/10/15 THURSDAY 7:30 & 8:30 am starts on the COM Track. (they expect heavy run this day, so be ready!). If it looks like a solid storm will probably cancel. We’ll keep the workout going to get you in and out of the inclement weather. Keep at just faster than 5K GP.

A/B gps:  2 x 200 (200), 6 x 400 (2′ / 2 1/2″), 1 x 800.

C gp:  4 x 50 (50), 2 x 100 (100), 1 x 200 (200), 1 x 300 (1′), 3 x 400 (3′).

12/12/15 SATURDAY 7:30 am HILL REPEATS/Cross Training at Theological College off Seminary Drive. Park along the Seminary Dr near base of entry road into the College; run out/back along the Bay then at 7:30 we start the workout session. We’ll intersperse workout stations after every 5 hill repeats for a solid strength running workout.

12/13/15 SUNDAY 8:30 am Sausalito Winterfest 5K Run. Starts behind Bof A area at downtown; finish is on entry road to Spinnaker Restaurant. Our crew will be doing the timing for the event. There’s also a pancake breakfast you can attend after the race.

 

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