Week of 1/25/16: Workouts, Mileage weekend in prep for Dipsea, Jan-mid April build base

Hi Folks,

I’ll be out this week, but workouts are set up to continue for the Tuesday//WednesdayThursday workouts; Warren will lead gym workout. Next Thursday A.J. will bring clock to 7 am group and Michael H will help lead the workout; Michelle W will help get the 8:45 am group going..

Those preparing longterm for Dipsea need to get their steady 10-13 mile trail run for the endurance base. Goal is to get in solid number of almost weekly 13 milers in as you build strength, speed, hill repeats on other days; several RRGrades for uphill Tempo prior to tackling the Dipsea course in April. Overall consistency during the January, February, March, to mid-April will provide the fitness foundation for running Dipsea fast in June. I’m encouraging many of the group to avoid “cramming” for the race during May – if you want to improve your time.

1/26/16 TUESDAY 8:45 am TEMPO /MILEAGE group will do the workout that was cancelled due to rain last Tuesday: checking out a new course that includes tunnel and new bike path overpass. You’ll meet on road behind Shell station next to Bon Air Center. You’ll go on new bike /pedestrian overpass (“Dirty Harry” overpass) to tunnel by Larkspur Landing area (out/back), then to overpass of Corte Madera Creek by Marin Rowing and do Redwood HS, Bon Air bridge – S. Eliseo loop back to start. We try to leave at latest by 9 am and get done before 10:10 am so those going to work or running errands can keep their timeline. Note: if you are running a bit late; shouldn’t be a problem because you can meet the group doing the out/back tunnel section. Also it’s easy to add or subtract mileage on the course giving flexibility to those who need more or less mileage.

1/27/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Warren..

1/28/16 THURSDAY 7:30 & 8:45 am Start times; meet earlier for warmup. TRACK at COM. Emphasis on shorter intervals towards the end of each set. After the usual 1.5M warm up, 4 x 50 (50), 2 x 100 (100) stride-outs:

A/B gps:  2 x 300 (100); gather group for start of Two rounds of:  600 @ 5K GP (200), 400 @ < 5K GP, (2′ /2 1/2′), 4 x 200 @ 1.5M race pace (200).

C gp: Two rounds:  4 x 50 (50), 4 x 100 (100), 2 x 150 (50).

1/30/16 SATURDAY. 8 am ED’s TRACK WORKOUT at Novato HS.

Weekend of 1/30 – 1/31:  If you’re at 12-13 miles for your long run during January you may want to run Sat/Sun with two shorter runs, e.g. 8-9 on Saturday and 6 on Sunday. That gives you a chance for two better quality runs and still build endurance..

Week of 1/18/16: Workouts, new Tuesday am course,

Hi Folks,

updated 1/23/16:   Sunday’s RRGrade is cancelled due to lack of people able to run it.

1/19/16 TUESDAY 8:45 am. Larkspur Landing Tunnel Run new course: (CANCELLED due to rain)… meet on road behind Shell station next to Bon Air Center. We’ll go on new bike /pedestrian overpass to tunnel by Larkspur Landing area (out/back), then to overpass by Marin Rowing and do Redwood HS,Bon Air bridge – S. Eliseo loop back to start. We try to leave at latest by 9 am and get done before 10:10 am so those going to work or running errands can keep their timeline…..(NOTE; that next TUESDAY group will do this run, though I will be away)…

1/20/16 WEDNESDAY 8:15 am MADISON AV GYM CIRCUIT with Kees at Warren’s.

1/21/16 THURSDAY 7:30 & 8:45 am Start times on the COM TRACK. Note, for 2nd group if you are running late, just come to track and do the drills for quick warm-up. This week emphasis on longer intervals and setting early 2016 track benchmarks that we’ll repeat in April. 4 x 50 (50), 2 x 100 (100) then:

A/B gps:   6 x 800 (on the 4:30 / 5:00)…Keep to a realistic 5K pace effort: you want to be able to finish the 6 reps without big drop off over the last two 800’s.

C pg:  4 x 50 (50), 600 (200), 300 (rest 1:30), 2 x 200 (200), 2 x 150 (50)

1/24/16 SUNDAY  8 am Start for RRGRADE RUN 8M is CANCELLED!

Week of 1/11/16: Workouts, Sat Hill Repeats, Dipsea prep underway,

Hi Folks,

updated Sat am: Hill Repeats are on!

The Holidays are done; back to regular routine. You’ve set up the first quarter goals and now we go to work.  …more to come….

RESULTS:  1) Some 132 turned out for Tamalpa’s TCRS #1 race in 2016 at Tenn. Valley. Cold as usual, but weather became a bit better as the morning went on. 2) The popular Chocolate 15K Run was held on Sunday also.

1/12/16: TUESDAY MEET by 8:45 am; we definitely leave by 8:55 am TEMPO, (some folks have to be at work by key times)…Meet at Loch Lomond site this time (due to high tides and traffic at Tenn Valley Rd site). Take Central San Rafael exit, east on Point San Pedro Rd; it’s 2M from Montecito Light to next light at Loch Lomond. Park along road or in Andy’s Local Market parking lot…we do warm-up mile to link up with my China Camp 10M course on Peacock Drive. This is a good Tempo course with low traffic that we can alternate with MV bike path course.

1/13/16 WEDNESDAY 8:15 am MADISON AVE GYM workout at Warren’s with Kees

1/14/16 THURSDAY 7 & 8:30 am. TRACK at COM. Baseline 400’s workout to set baseline on that distance for 5K fitness. Pick your 5k goal time for 2016 and we’ll work to it (yes, it will help your Dipsea road racing fitness)..

A gp:  12 x 400 (2′)

B gp:  12 x 400 (2:30)

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

1-16-16 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.

1-16-16 SATURDAY. 7:30 am KEES’s HILL REPEATS/ CROSS TRAINING. Seminary Theological College up one block of the entry road off Seminary Drive. Do usual warmup along Seminary Drive along Bay; then come up entrance road to where I’ll be set up by 7:30am start.  The training starts!….have a bit of a break this am, so HR are on ; see you there.