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!

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