Week of 3/28/16: Workouts, Dipsea practice on Sat;

Hi Folks,

updated 4:20 pm Friday:  Let me know ASAP if you are requiring ride back from Stinson for our Dipsea run on Saturday morning . So far it is Carrie B., Lee M, Tyson, Kathleen H, Lisa L ( see below). Lisa says she can take 2 people, but is starting earlier. Sandy and I can drive; Pam also – if she is needed ; otherwise I’ll cancel her services….

Have to move our Wednesday Circuit/KB workout to Jury parking lot due to Warren having a photoshoot at the gym that morning.

This week we’ll be into April training and I thought we might kick start it on Saturday with a run over Dipsea course so you can see how the Hill Repeats are preparing you for the future time trials. If some of you have to get back sooner simply join the group to partway up Hogsback or to Cardiac and then go back. That was a staple workout for me over the years. I’ll need a head count so let me know. Note, that I’m pretty sure there is a bus that goes back at 10 A.M.

3/29/16 TUESDAY 8:45 A.M. TEMPO at “log cabin” just one quarter mile in off Tenn Valley road as usual. We’ll do warm-up to north end of MV bike path and start. ( Linda will be joining us). We still keep the tempo workouts going to maintain speed for your road and trail, i.e.. Dipsea runs.

3/30/16 WEDNESDAY 8:15 A.M. MADISON AV GYM WORKOUT with Kees  NOTE:  has been MOVED to Jury parking lot due to a photoshoot at the gym tomorrow…(so go left at Civic Center light, go about 1/3 of a mile and take the first right turn into Civic Center parking lot – go to NE end). My van will be there.

3/31/16 THURSDAY 7:30 & 8:45 A.M. starts (warmups are earlier) for TRACK at COM.

A/B gp:  1 x 200 (200); 2 rounds of:  600 (200), 200 (200);  4 rounds of:  400 (2′ / 2 1/2′)….

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

4/2/16 SATURDAY 8 A.M. ED’s TRACK WORKOUT at Novato HS track.

4/2/16 SATURDAY 7:30 A.M. DIPSEA practice run; meet at Old Mill Park; leave 7:40 A.M. Bring change of shirt, jacket, warm-ups for after the run. So far I am driving ( Let me know if you need a ride back ASAP): Carrie B., Lee M, Tyson U., Kathleen H.,

 

Week of 3/21/16: Workouts,

Hi Folks,

The workouts training for Dipsea were ramped up this last weekend with Hill Repeats (23 reps of various distances) on Walsh Drive to Windy Gap to be followed by either the hilly TCRS run on Sunday, or running 7-10 miles on trails to acclimate to running with tired legs. Next weekend is Easter weekend; we will likely have Hill Repeats on Saturday again on Walsh Drive…During April we’ll get in the RRGrade and your run over the full Dipsea course.

Results:  congrats to Joshua Bronstein with completing his first marathon at Oakland Marathon with a 2:58:35 and 2nd in division. Vicki DeMenno’s daughter, Lauren won the Oakland Half with a 1:25:59: nothing like breaking the tape! Congrats to you both!

3/22/16 TUESDAY 8:45 am TEMPO starting from Dave’s Market, Loch Lomond (Central San Rafael exit, head east on San Pedro road; it’s 2 miles from Montecito light to LLomond.).

3/23/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees. Our strength training continues for your running and triathlon training.

3/24/16 THURSDAY 7 & 8:45 am  TRACK at COM..

A/B: 3 Rounds of:  600 @ 5K pace (200), 400 (100 easy), 300 (200), 200 (rest 1′ or so).

C gp: 4 x 50 (50), 3 x 20 meters, 2 x 100 (100), 3 x 20 meters, 2 x 150 (50), 2 x 20 meters.

3/26/16 SATURDAY 8 A.M.  ED’s TRACK WORKOUT at Novato HS track.

3/26/16 SATURDAY 8 A.M. KEES’ HILL REPEATS on Walsh Drive. Park by Old Mill Park, do your warm-up run and stairs prior to the 8 A.M. start at base of Walsh Drive. So far we have showing up:  Kathleen H, Michelle W, Abby,  “Born ready”Lisa L, “AJ”, Judi S, Shirley D, Hans?

 

Week of 3/14/16: Workouts, the Next Level for Dipsea training, TCRS on Sunday, Old Race Trivia

Hi Folks,

updated 3/15/16: I am canceling the Sunday RRGrade Run because the TCRS run with Tamalpa of 6.6 miles with hills will work very well for our Dipsea buildup. It will also give you practice being in a race situation. You’ll have the carry-over fatigue from Hill Repeats on Saturday, but that was the plan to simulate the heavy legs you experience on the Dipsea!

 The new up tic to Dipsea training starts this weekend. I’m going to up the ante a bit with two different hill workouts, at two different locations, two days in succession:  Hill Repeats on the Dipsea course at Walsh Drive on Saturday 8 A.M., and RRGrade on Sunday 8 A.M. – weather will be superb. Saturday for leg power and drive; Sunday for the long steady uphill push. Hill Repeats of 10-15 seconds sprints and 40-60″ at 5K pace effort for strength. Steady uphill runs recruits more muscles than running on flat terrain while improve your efficiency and for fitness. I had forgotten; however, that there is a TCRS race on 3/20/16: Loma Alta 6.6M which can serve as an alternative workout for those who are not up for the RRGrade run.
3/15/16 TUESDAY 8:45 A.M.  HILL REPEATS, at base of Theological Seminary College entrance. We’ll do warm-up out/back along Bay on Seminary Drive; then do the repeats on the school grounds.
3/16/16 WEDNESDAY 8:15 A.M. MADISON AV GYM CIRCUIT with Kees at Warren’s place.
3/1717 THURSDAY 7:30 & 8:45 A.M. TRACK start times (people meet at 7 & 8:15 for warm-up or run it on the track). This week may repeat what was rained out last Thursday. Longer interval emphasis with Mile Breakdown:
A/B groups:  2 x 200 (200), Mile @ 10K pace (400), 1200 @ 5M pace (400), 800 @ 5K pace (on 4:30 / 5:00), 600 @ 5K pace (200), 400 @ <5K pace.
C gp:  4 x 50 (50), 2 x 20 meters, 1 x 300 (rest 1:30),  2 x 200 (200), 2 x 20 meters;  2 x 150 (50), 2 x 100 (100).
3/19/16 SATURDAY 8 A.M. ED’s TRACK WORKOUT at Novato HS.
3/19/16 SATURDAY 8 A.M. HILL REPEATS on Walsh Drive – Windy Gap for leg power day with varied lengths of repeats (16 reps) working your way to the top of Windy Gap. Parking is limited at Walsh Drive; I suggest parking by Old Mill Park and do your warmup run, then add the Dipsea steps on your way to the start of the workout. I switched to 8 A.M. start so you have time for the warmup run and Dipsea steps. You can do fewer reps if you are running TCRS on Sunday, the point is to come into that race with some leg “hangover” for practice.
3/20/16. SUNDAY 9  A.M. TCRS LOMA ALTA 6.6 MILER.  See Tamalpa Runners.org for details. Good solid Dipsea training practice – especially after Hill Repeats on Saturday.

RACE TRIVIA :

Nothing like becoming side-tracked while going through old piles of race results (I’m supposed to be throwing out old paperwork, magazines and precious printed results from years of race timing). It certainly is a trip down memory lane for Sandy and I because we were involved in timing and helping organize so many of the first time events during the 1970’s and 1980’s: race courses that have come and gone along with many of the runners we once knew.
  1.   This is the year that the 1982 SF MARATHON was taken out of GG Park to become the first SF city-wide marathon that included Chinatown, Fisherman’s Wharf and other notable city sites that haven’t been on the course since – and finished at City Hall which was the best and beautiful backdrop for a San Francisco City race. It was sponsored by Paul Masson Vineyards. the registration numbers jumped to over 5,000 runners and was a challenge for our finish line staff when results were still hand-timed:  race day results production was just coming into its own once the portable computer came available. The course was not particularly fast but 35 finished under 2:30:00; 672 under 3:00:00; 2410 under 3:30:00. Miguel Tibaduiza of Columbia living in Reno won in 2:14:04 followed by brother and  Olympian Domingo Tibaduiza in 2:14:53, followed closely by local Hal Schultz of San Anselmo in 2:15;09. Nancy Ditz was first of 934 women in 2:44:04; 2nd was Kathy Pfeiffer of Sacramento in 2:46:20; then Heike Skaden of Fair Oaks in 2:46:45. Sister Marion Irvine was 27th in 3:06:24 and won the 50+ age division. Sandy and I hosted the Tibaduizas with family years ago when they came to run the Pacific Sun 10K (now the MMDay 10K), which Miguel won one year. Domingo ran the 10,000 meters in the Munich 1972 Olympics – the same event with Frank Shorter who went on to win the Gold in the marathon. They are a wonderful family and were a delight to have stay with us.
OAKLAND MARATHON 1981 i think was the second running of the race for Oakland. Florianne Harp, our own Dipsea winner, won it in 2:46:57 and Sister Marion Irvine set an International and American record at age 52 with a 2:55:17.  She would go on to qualify for the 1984 Women’s Olympic  Marathon Trials with a 2:51:01. Then I saw a picture of my Mom, Els Tuinzing, who at age 60 was then the oldest woman in the race and won her age division with a 3:46:27. It was one of the few races Mom would run on pavement: she much preferred the trails – the Dipsea was her favorite! Mike Layman won the marathon in 2:13:01. City marathons became the rage after Boston, New York, London, and Rotterdam marathons led the way. Soon more cities in the U.S. and around the world were organizing their marathons to establish their presence.