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.


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