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?


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