Week of 2/8/16: Workouts this week, Tuesday hour run, Saturday Hill Repeats – McInnis Park

Hi Folks,

Update 2/12/16:  Text me if you’re running Sat HILL REPEATS – need 5 or more:  Lisa L, Gayle S, are in….

2/9/16 update: looks there is more interest for HILL REPEATS amongst those training for Dipsea this Saturday; we’ll do RRGrade another time. BUT, we have been forced out of our Seminary Drive location due to liability reasons and move it back to MCINNIS PARK site. 

updated 2/8/16 at 6:38 pm….see Tuesday listing…..Also the Olympic Marathon Trials for men and women are on this weekend; tied in with the LA Marathon which has moved its date from March to February for 2016. There will be live TV coverage on NBC: men’s start 10:06 am; women’s start at 10:22 am.

Training Tip:  Looks like we will have a very good weather week, so take advantage of it to get in consistent mileage. This will pay off months down the line. Keep in mind as you put in a solid February and March it may seem at times that you don’t “see” improvement, but don’t worry the physiological adaptations are taking place: many on the cellular level with the use of fuel substrate, all the leg muscle strength improvements for endurance and more. If you know you’ve put in solid training prior to your race(s) your confidence soars. Solid mileage and tempo is key for the marathon, and of course, including key rest days.

Those gearing up for Dipsea should take advantage of Hill Repeat sessions during Feb-April, prior to to getting on the course. Work up to 13 miles for the endurance background to be able to race the Dipsea without fading and to enhance recovery.

> 2/9/16 update: looks there is more interest for HILL REPEATS amongst those training for Dipsea this Saturday; we’ll do RRGrade another time. BUT, we have been forced out of our Seminary Drive location due to liability reasons and move it back to MCINNIS PARK site. We will do the repeats with fewer exercise in between; may do those after because I can’t drive in to the base of hill area. But that can do after, no worries: one way or another. This hill is a good site. If parking is tight around backside by the ponds, simply park to the left of McInnis Park entrance by the soccer fields and run a warm-up to the hill on east side. 1) about 3 miles going along driving range, creek counterclockwise on pleasant levee or on the road clockwise to the hill.

Hmmm, i wonder how many bets were lost on Sunday’s Super Bowl game? I pick the Doritos Dogs in the grocery store ad, then the Doritos in-the-maternity-ward-ultrasound ad (many disagree) during the Super Bowl as the top humorous category. Also the Heinz ad with the dachshunds – very cute!

2/9/16 TUESDAY 8:45 am Start ONE HOUR TEMPO at COM track. (if you must start a bit later, no problem; just start on an even minute. OR, do 45 or 30 minute Time Trial if you’ve missed base mileage training).  A change from the normal routine; this will determine your future Tempo pace runs. I conduct the workout on the track so that you can receive 400 meter splits to help you zero in on even pacing. An hour on  track seems mentally tough and potentially boring, but I’ve found that once the runners take on the challenge the laps and time moves quickly. You’ll find yourself busy monitoring your effort, form, perceived effort and making the most of an hour’s effort….I’ll have the clock and water trackside.

2/10/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.

2/11/16 THURSDAY 7 & 8:45 am. TRACK at COM Track. Emphasis on shorter intervals this week. The 400’s at a bit faster than 5K; the 600’s @ 5Kpace – keep at aerobic effort; the 200’s, 300’s for leg turnover development (take easy recovery jog/walk after the 200’s & 300’s, because they add up in number!

A/B gps:  4 rounds of: 400 (2′ / 2 1/2′) @ just under 5K pace, 200 @ 1.5M pace (200);  2 rounds:  600 @ 5K pace, (200), 200 (200);  3 x 300 (100).

2/13/16 SATURDAY 8 am ED’s TRACK TAMALPA TRACK WORKOUT at Novato HS

2/13/16 SATURDAY 7:30 am KEES’s HILL REPEATS at McInnis Park (hill behind treatment plant). Can park by lot for the holding ponds/levees and do warm-up out there, very nice: no cars, wide dirt paths; then make way over to hill. As mentioned above, we were asked to leave Seminary Drive site due to liability issue. Oh well. Seems to be a recurring theme in Marin.

2/14/16 SUNDAY ….KAISER HALF MARATHON

Week of 2/1/16: Workouts, Saturday Hill Repeats,

Hi Folks,

Updated 2/2/16: . Give me feedback if some of you are up for Sat Hill Repeats –  it’s on.

2/2/16 TUESDAY 9 am start. HILL REPEATS, Tenn Valley Rd;meet at “log cabin” at 8:45 am so you’re ready at 9 am…Usual warm-up out/back 1.5 up Tenn Valley Rd; start with short hill: 3 x to yellow sign; 2 x backwards run to yellow sign;  2 x grate, 2 x full length; 1 x    to left turn to first mailbox; 1 x 2nd set of mailboxes. Then jog over to County View Rd: 2 x length of median; 1 x long one to first road on right…finish with 2 x  short to 25 mph sign.

2/3/16: WEDNESDAY 8:15 am MADISON AV GYM workout with Warren is on.

2/4/16 THURSDAY 7 & 8:45 am TRACK at COM. This week emphasis swings back to longer interval emphasis. After the usual 1.5M warm-up and 4 x 50 (50), 2 x 100 (100) stride outs:

A/B gps:  2 x 200 (200), 400 (2′ / 2 1/2′), 3 x 1000 @5K GP, (200), 400 (2′ / 2 1/2′), 2 x 200 (200).

C gp:  4 x 50 (50),2 x 200 (200), 400 (3′), 600 (200), 2 x 200 (200), 2 x 100 (100)

2/6/16 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS Track.

2/6/16 SATURDAY 7:30 am HILL REPEATS & Cross Training at Theological Seminary college off Seminary Drive. Park along Seminary Drive below the entry road to the College; do warm up along the Bay, then at 7:30 run up entry road to first level where I’ll have workout set up. ….so far onboard:  Carrie B, Lee M.,Gayle S, Judi S, Kevin P, Shirley D, Kathleen F,