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.,


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