Week of 2/29/16: Workouts, change for weekend Dipsea training, Tips

Hi Folks,

Now we go into March: time to up the quality and bit of volume for Dipsea training: at the Th track you’ll be adding the “Cross Train Half Mile” – right when you don’t feel like it! Why? So when you’re dragging, e.g., at Dynamite, Cardiac or Insult Hill that you muster up the mental drive to continue at a good effort and not “give in” to stopping.

Tip: Disciplined speed work. Be smart about your speed work: one is  easily tempted to run intervals too fast.  When gauging the pace for your 400’s or 200’s it’s the proper speed training that will teach you how to run with good form and build the strength to hold proper form longer when one can readily succumb to ragged form. Therefore, it’s important to run run the target pace of the rep workouts; not just run them as fast you’re able to. Don’t turn workouts into races, but keep them at a high aerobic level – under control: you have to do a number of reps without faltering. This is the practice and discipline you bring to your interval workouts.

3/1/16 TUESDAY 8:50 am TEMPO. Meet at “log cabin”. We’ll do usual warm-up to north end of bike path…(we may want to look at parking by MV Middle School, next to bike path for next time).

3/2/16 WEDNESDAY  8;15 am MADISON AV GYM time circuit. Circuit training with Kees for strength, balancing musculature, and avoiding running injuries.

3/3/16 THURSDAY 7 & 8:45 am TRACK at COM…Shorter intervals this week.  After the 4 x 50 (50), 2 x 100 (100), 1 x 200 (200). Then after the main workout piece, those running Dipsea the Cross Train Half Mile:

A gp:  12 x 400 (2′)

B gp: 12 x 400 (2:30)

Then Cross Train Half Mile – for time:

1) Free Squats x 10, run 200; then

2) Mtn Climbers x 20 reps R/L sides , run 200

3) Burpees (without push up, but jump into air each rep) x 10, run 200;

4) V-Ups i.e. Alternating R. hand to left foot, then L hand to R foot x 10 each.

C gp: 4 x 50 (50), 2 x 20 meters.  2-3 rounds of:  1 x 200 (200), 2 x 100 (100), 2 x 40 meters.

NOTE: I will be gone at least from Thursday after track through Wednesday, but will have workouts posted if necessary. Not sure of my schedule for Tuesday and Wednesday – yet.

WEEKEND training: get in a solid trail run ranging 8-14 miles to build endurance. Yes, there will be rain!

What’s excessive mileage? Separating health from fitness challenges..…Getting caught up in high mileage running or cycling. One of my old colleagues from UCB, Dr. Tom Fahey, has written up summaries of exercise physiology articles and conferences for various health and fitness magazines. One article I thought interesting addresses the negatives of excessive exercise which has been coming up in various popular magazines such Outside and Velo as a result of the boom in ultra running and cycling.

Study by British scientists found that excessive mileage results in hardening of arteries in the heart. They studied 169 veteran competitive endurance athletes who were matched with aged – matched non-athletes. Those who ran more than 35 miles per week or cycled more than 150  km per week had greater coronary artery calcium accumulation. Fahey and Swanson ( Med Sport, 1214): 124-128, 2008) in an analysis of 20,000 subjects from the Physicians Health Study, predicted that 30 minutes of exercise was best for avoiding sudden cardiac death. (European Society of Cardiology meeting, August 2015)..

I think it’s difficult to determine what determines excessive mileage, but the data is coming in demonstrating doing the ultras, Ironman distances may be a challenge one’s overall health. It shows up with an increase in the incidence of atrial fibrillation (I’m one of those statistics though mine was cured with the ablation procedure)…Seems to show up in later age athletes who push the envelope with training…..more to come on this interesting topic..

Week of 2/22/16: Workouts this week, Saturday Hill Repeats,

Hi Folks,

Coming up on March so concentrate on another solid week of training to finish February with good base mileage: it will pay off! If you haven’t been getting in the “Weight training of running”;  I’ll have Hill Repeats (HR) on Saturday at 7:30 am in McInnis Park (see below). The HR session after the warm-up run takes about 35 minutes; the goal is to finish it under 35 minutes. It’s short, but with high intensity to develop leg strength, power, speed and fitness.

updated 2/24/16…

2/23/16 TUESDAY 8:45 am HILL REPEATS at Golden Gate Theological Seminary college. Park along Seminary Drive along near College entrance. We’ll do warm-up out/back along the Bay then do the HR on entry road to college.

2/24/16 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s. Our strength circuit training continues to build the best “general effect” training for racing Dipsea or road races.

2/25/16 THURSDAY 7 & 8:45 am. TRACK at COM.  Two Different Workouts:  one for 7:30 am group and another for the 8:45 am group (most of the Th group are also the same folks in the Tuesday group workout and ran their Hour Run on Tuesday 2/9/16).

7:25 am Start:  Your One Hour Run baseline workout, or if you must leave earlier, run the 45 minute  or even 30 minute time period. The goal is to establish your Tempo pace and give you a solid threshold non-stop workout. You’ll get regular 400 splits feedback for you to lock into pace and monitor your effort level. We hope to repeat the exercise in April or May and measure the improvement in distance covered.

8:45 am Start A/B groups will do a “regular” track workout: 2 x 150 (50), 1 x 200 (200), 2 x 300 (100), 1 x 600 (200);  4 x 20 meters, then continue with: 1 x 600 (200), 2 x 300 (100), 1 x 200 (200), 2 x 150 (50); finish with 4 x 20 meters.

C gp: 4 x 50 (50), 2 x 100 (100),  2 x 20 meters, 2 x 150 (50), 1 x 200 (200); 2 x 20 meters;  1 x 200 (200), 2 x 150 (50), 2 x 100 (100);  2 x 20 meters.

2/27/16 SATURDAY 7:30 am HILL REPEATS at McInnis Park. May want to park to left or right in front of the McInnis Park entrance, instead of the little parking lot by the back holding ponds. Then either do warm-up run on road going to left that brings you around to base of of the hill; for over a 1.5M warm-up: take the path to the right that goes around the soccer field, then along the Creek and driving range on path/levee that loops counterclockwise to the entry road to the hill (pretty course).

Week of 2/15/16: Workouts this week, RRGrade on Sunday

Hi all,

updated 2/20/16: RRGrade update, many will start at 7:30 am instead of 8 am.

Updated 2/18/16:  I have put some of the articles I wrote and that were published in the Tamalpa Gazette online on my blog under “Reference” section. So when you need to review, for example, the all about “Tempo”, just click on the article!

updated 2/17/16: Thoughts on The US Olympic Marathon Trials. (see below)

updated 2/16/16 in am: RRGrade info. Take advantage of today’s weather, but should be okay for weekend. Main goal is to get in a very consistent February without overdoing any one day.

updated 2/15/16 (5:30 pm):  Tuesday 9 am group cancelled due to most of the group out on Winter Break and out of town. Those who are in town get in a nice trail run with 6 hill repeats along the way…

2) Looking to have you do RRGrade on Sunday.  Training Tip: Uphill push gives you practice for lowering your Dipsea time and fitness. For some it’s get it in, for others a time trial after the warm-up phase to Fern Canyon; then work it at a high aerobic level. The goal is to help you prepare for the long push of Dynamite and Hogs Back. If you’re low on mileage do a short one on Saturday first thing in am of 3-5 miles so you get in 13 for the weekend depending where you are with you base. The uphill Tempo builds fitness and raises your anaerobic threshold – huge for racing.

The US OLYMPIC MARATHON TRIALS for men and women was held in conjunction last Saturday in LA on a 6M loop course.Galen Rupp (Silver medalist for the 10K in London making his debut in the marathon) and Amy Cragg (who finished in that disappointing 4th place in the last Trials) were the winners. Temperatures climbed from the 60’s to 75 during the race, a factor that helps determine who can run the heat in Rio this summer.  Some of Galen Rupp’s splits: 3M: 15:14, 10M: 50:38, Half: 66:31, 15M: 1:16:14, 20M: 1:40:40, 26M: 2:10:02, Finish: 2:11:12….last 10K: 29:22..His coach, Salazar, had him run 20 mile workouts at 4:50 pace- at a remarkable low heart rate of 150 bpm.  ….Amy Gragg’s splits:  3M: 17:25, 5M: 28:50, 10M: 57:33, Half: 1:14:29, 15M: 1:24:52, 20M: 1:52:33, Finish: 2:28:20….last 10K: 35:47. She held back for couple of miles after mile 20 to help pull/encourage Shalane Flannagan along so that she made the team by earning the third slot ( still in a remarkable 2:29) after Desiree Linden. Shalane had only about 10 weeks of training because of an injury. Watch how she comes back now that there is March to until Rio to get in some solid training. A gutsy performance by Shalane! Desiree made her second Olympic team – giving her a chance to complete the marathon this time. She had to drop out due to an injury at the London Games. 

Second place for the men making his 4th Olympic Marathon team was Meb Keflezighi and for the third and final slot Jared Ward. 

Results for Kaiser half Marathon last Sunday: some of our gang ran it on a good weather day. Azera Teklay and our own local Yiou Wang won the overall men and women divisions in 68:07 and 1:16:08 respectively. Just when you think you’re doing well the ageless and talented Hans Schmid ran the before but still won the 75+ with a 1:48:32! Beth Friedman 272 overall/2nd in 45-49 div; Carrie Basham 1205/69th in 1:52:55; Marlene Capra 1:49:17 for 4th in division 55-59; Dave Champagne, 1959/51st in 2:05:09; Kevin Porter 1959/30th in 60+ in 2:05:30. 

2/16/16 TUESDAY 8:45 am HILL REPEATS from “log cabin” Tenn Valley Rd…CANCELLED for this week due to Ski Week.

2/17/16 WEDNESDAY 8:15 am MADISON AV GYM CIRCUIT with Kees at Warren’s.

2/18/16 THURSDAY 7 & 8:45 am TRACK at COM track. Longer interval emphasis at close to 5K pace effort: you’ll need it for Dipsea push and any road racing. After warm-up 1.5M, 4 x 50 (50), 2 x 100 (100)

A/B: 2 x 200 stride-outs (200), 2 x 400 (2′ / 2 1/2′), 2 x 800 (4:30 / 5:00), 2 x 1000 (200)

C gp: 4 x 50 (50), 4 x 20 meters, 1 x 200 (200), 2 x 20 meters, 1 x 400 (3′), 2 x 20 meters, 2 x 100 (100)..

2/20/16 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.

2/21/16 SUNDAY 8 am RRGRADE 8M. We’ll meet at usual spot on Corte Madera Av, by fire station and City Hall near downtown square. I’ll drive up to top, Sandy also for those who need ride down ($5)…Let me know if you’re needing a ride. So far going:  Dave C, Carrie B, Lee M, Gayle S, Judi S, Kevin P.