Week of 1/4/16: Workouts, #1 TCRS This Sunday, Dipsea background training.

Hi Folks,

Well, it starts a bit later this month: my annual Dipsea fitness prep after the #1 TCRS this Sunday. Two weeks right after the New Year to get your consistent training in a groove. Then it’s a mix of solid mileage (endurance), Hill Repeats ( leg power, strength, leg speed, fitness), loaded carries (core, posture, strength to take the quality running program), and track to maintain leg turnover. The idea is to build a solid foundation prior to getting on the Dipsea course in April with top fitness and leg strength – and avoid “cramming” which so many of the runners do when late April hits. The goal is to better your Dipsea PR; the difficult part is to lay the quality foundation by April. Pretend you’re gearing up for a Spring marathon and you need your solid base development January – March.

1/5/16 TUESDAY. 9 am  HILL REPEATS from “log cabin” Tenn Valley Road…(I think weather will hold; if we have to we can adjust the workout).

1/6/16 WEDNESDAY  8:15 am MADISON AV GYM workout with Kees.  That was a good solid workout today! Congrats!

1/7/16 THURSDAY 7 & 8:30 am TRACK at COM…If it looks like solid rain, I will alter the workout to be more continuous format to get you in and out of there. Note that this workout has the distance portion clustered in the middle: watch your pacing.

A/B gps:  2 x 200 (200), 400 (2’/2 1/2′), 800 (4:30/5:00), 1200 (400), 800, 400, 2 x 200 (200).

1/10/16 SUNDAY 9 am.  TCRS #1 Tamalpa Club race. Meet at Tenn Valley. We suggest that you carpool in to the parking lot because space is limited. It helps if you do so! Or, better yet, get in that 1.5M warm up run to start from beginning of Tenn Valley Rd. I’ll be helping at the finish line; see you there as you get in your first time trial run.