Week of 3/7/16: Workouts, different schedule this week..

Hi Folks,

Updated 3/9/16: Warren will lead the Wed Circuit for the group. Not sure if I’m back in time for TH track but will post workout; heading long haul from Topanga to Monterey today. Stay overnight there, get in bike ride and hopefully see Andre and Rosy on way home Thursday night. (depends on how weather is this week too)….Thursday track will be longer interval emphasis. Thursday am weather looks to be stormy; if so, it will be cancelled. Running track in bad weather is not particularly productive.

Still making our way back from Southern California and Borego Springs while making must-do-visits with friends we haven’t seen in years. I will be updating the workouts as we go along and checking to see if Warren can lead the Wednesday workout.

Dave Champagne went to Abu Dhabi for his adventure at a very different venue and did the Olympic distance triathlon there to place 396th / 7th in 55-59 with a 3:03:58….Haven’t seen all the Cool 50K results yet, but Judi Shaffer did do a PR by over an hour this year in 6:40! Nothing like a PR for one’s own resume and satisfaction…I’m sure Hans Schmid won his age group.

3/8/16 TUESDAY 8:45 am TRAIL RUN from Ross Common. Thought with the wet weather that running to Phoenix, then Yolanda Trail, back down Shaver would be a good alternative to the exposed weather on the roads.

3/9/16 WEDNESDAY 8:15 am MADISON AV GYM workout (Warren will lead the workout!). Hopefully, no rain this day!

3/10/16 THURSDAY 7 & 8:45 am. TRACK at COM. Longer intervals this week. (But, with the likely stormy weather predicted, the workout is likely cancelled)…. A/B groups will do “Mile Breakdown”:

A/B: Mile @ 10K pace (400), 1200 @ 5M pace (400), 1000 @ 5K pace (200),  600 @ 5K pace (200), 400  faster than 5K pace (2′ / 2 1/2′), 2 x 200 (200).

C gp: 4 x 50 (50), 2 x 20 meters, 300 (100), 200 (200), 2 x 20 meters; 150 (50), 2 x 100 (100);  2 x 20 meters.

3/12/16 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.

3/12/16 SATURDAY 7:30 am HILL REPEATS at McInnis Park…Try parking in back by holding ponds so you can do warm-up there. I’ll meet you at the base of the hill..We may have break in weather for the workout.  (BTW I may have a contact at Seminary location to get permission to use that site again; working on it.)