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..

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