Week of 4/25/16: Workouts, Weekend training: both Sat & Sunday plans


Hi Folks,

Updated 4/30/16: Looks like Saturday is on for Hill Repeats on Walsh Drive at 7:30 A.M.; then RRGrade 8M on Sunday at 7:30 A.M. The idea here is once every 3 weeks to get in a tough session with back to back days training.

Note: I’ll be coming back Tuesday afternoon, so 8:15 A.M. group will do workout below, or simply a run in your area closest to you. I’ll be back home Tuesday – Sunday. How many of you are up for RRGrade on Sunday morning? It’s all quality training for this race, as you know: hill work, track (don’t lose speed), distance (keep the endurance so you can race the 7+ miles) and tempo (for fitness on the long uphills). RRGrade would be uphill tempo fitness development.
Looking Ahead:  The Human Race 5K, will be run on Saturday, May 7th at the Lagoon area of the Civic Center. A good 5k practice prior to tackling the MMDay 10K on Memorial Day emphasizes fitness for the 10K. It is also our Club fundraiser and 10K Championships.. A good approximation of your 10K time is to double your 5K time, plus one minute.
See Below for thoughts and observations on Boston and London Marathons…Congrats to LINDA (LINDSAY) MUNK for completing both Boston and Big Sur within the week (“B & B”): a tough order! Kathy Johnson and Gayle Shimokaji also ran this double a year or two ago.
 Interesting to observe, actually a treat, to see the remarkable turnover and form of the men and women who run the World Championships HALF MARATHON – the world’s most competitive road race, held in Cardiff, England this time. They show the entire race: worth watching the form, stride and red line effort these teams of 5 men and women display. The men run approximately 4:30 per mile; their 2M split was around 9:05; 10K in 27:59, so they had picked up 5K-10K inside of 14:00! Mo Farah was pushed by the Kenyan team breaking the 15K (9.32 miles) European record enroute in 42:03; leaders hit 10M in 44:47 – and this is  with wind and rain which hit hard from 10M on! Absolutely brutal effort for all….. Final time was 59:10 with Mo Farah in 3rd at 59:59….The WOMEN hit 10K in 32:34 – and then picked it up. Hit 10M in 51 and change. Kenyan women took it 1,2,3 in 67:31! it certainly illustrates how important strong tempo workouts contribute to amazing times!
4/26/16 TUESDAY, 8:45 A.M. MILEAGE/HILL work. Meet in  Tenn Valley hiking parking lot at end of Tenn Valley Rd. Run to beach and back, but on the return path take Coyote Trail for 2x 1:00 and 2 x 30” repeats; then a long tempo on the paved upgrade to the parking lot. You may simply want to run the trail or road closest to you for convenience.
4/27/16 WEDNESDAY 8:15 A.M. MADISON AV GYM workout.
4/28/16 THURSDAY 7:30 & 8:45 A.M. start times at TRACK at COM. Shorter intervals this week.  At the request of Mike Fanelli and in anticipation of his 60th birthday he has a request for 600’s in the workout. They will give you good practice running from Dipsea start to the stairs – and then some.
A/B gp:
 2 x 200 (200)
2 x 400 (2’ / 2:30)
4 x 600 @ 5K GP or a bit faster (200)
2 x 400 (2’ / 2:30)
2 x 200 (200)
C GP: 2 x 20
4 x 50 (50)
2 x 20
1 x 200 (200)
2 x 20
2 x 150 (50)
2 x 40
2 x 100 (100)
4/30/16 SATURDAY 7:30 A.M. HILL REPEATS on Walsh Drive. Do your warm-up near Old Mill Park, the stairs; then I meet you at Walsh Drive. so far: Judi S, Gayle S, Kevin P, Hans S
5/1/16 SUNDAY 7:30 A.M. RRGRADE 8M at usual spot by City Hall/Fire Dept on Corte Madera Av. This is your uphill tempo push to help with Hogsback and other long upgrades. Let me know if you need ride; so far: Denise M, Judi S., Gayle S, Pam J, Dave C.,
Some comments on Boston and London Marathons:
BOSTON MARATHON a lesson in watching the pacing late in the race by eventual winner, Atsede Barysa, Ethopia who won in 2:29;19 by not getting sucked into the breakaway. The leading group hit halfway in 1:15:33. The lead group then threw in a 5’ pace downhill mile at mile 16 putting Baysa 37” behind, but she ended up winning by 44 seconds. Here’s a good number of the 5K splits to give you an idea of the very sustained effort: 18:22, 17:59, 17:38, 17:45, 17:33, 17:40, 18:08 (uphill), 16:43, then 7:30 from 25-finish.
LONDON MARATHON 4/23/16: A remarkable field where ELIUD KIPCHOGE defended his title – with a 2:03:05; second fastest time in history: only 8” off the WR! I’m surprised they didn’t have a lead vehicle with display clock on it so the lead pack  could see it. He could have broken the WR if he had known. First half in 61:24, they broke the record for 30K (18.6M) in 1:27:13; the last 5K in 14:27!
For the women, JEMIMA SUMGONG still won it after a taking a hard spill (tripped by another runner near aid station). They hit 10K in 32:43; 1:10:45 half marathon and 30K in 1:41:39; mile 23 – 25 were run in 5:15, 5:13, 5:16…

Week of 4/17/16: Workouts, changed week, Wed substitute workout, TH “Dipsea track additional workout”

Hi Folks,

updated 4/19/16:

THIS WEEK: I’ll be coming in for some of the workouts from Bolinas where we’re staying this week starting after Tuesday 8:45 A.M. group. There will be NO Wed weight training at Warren’s (see suggested workout below for Wed date; also we’ll have added XTrain/40 meter workout! I will be in all day Thursday for track workouts, working on Human Race, and helping with TL track meet during the late afternoon. NEW Dipsea “40 Meter X-Train repeats”...be ready for this new phase. I am doing usual Friday bike ride, but no workout on Saturday because we’re out at Bolinas through the weekend and Monday, Tuesday.

4/16/16: Sandy, Kathleen and I at “Bike Around The Buttes” 17.5 miler (Sandy’s first ride), Kathleen (40M then worked as an instructor at Diabetes Booth), Kees (100 miler)…very windy day: we all had to deal with 25-35 mph headwinds for good part of it. First time I had a sag wagon following right behind me  after mile 80! The Buttes are smallest mountain range in California surrounded by miles of nut tree groves and rice farms. Our friends are rice farmers in Colusa; Sandy and I tied in an overnight visit with them. We plan to explore new areas through the many benefit rides around the state: “Travel with a purpose.” Then this summer riding around Tahoe in July and October.
4/19/16 TUESDAY 8:45 A.M. HILL REPEATS at Seminary College location. (little less traffic hassle there)..Do usual warm-up along Bay; then hill repeats on campus.

4/20/16 WEDNESDAY…..NO Madison Av Gym workout today. But will do “X Train / 40 meter Workout” right before or after track session for make up) and Loaded Carries.  Or, those who have equipment at home:  6 – 8 x 12 KB Swings alternated with 8-6-6-5-4-4-3 Push ups. Then heavy KB Cleans: x1 Right, x 1 Left; x 2 Right, x 2 Left, x 3 Right, x 3 Left. Brief rest; then repeat two more rounds. Finish with 3 x R/L Get Ups. 

4/21/16 THURSDAY 7:30 & 8:45 A.M. starts for TRACK at COM. Ladder workout/longer intervals this week. Plus new “40 Meter Dipsea Xtrainer workout” to strengthen you for demands of Dipsea when legs are a bit shot –  plus Loaded Carries. Helps quality running in general when legs begin to go “dead.”

A/B gps:  200 (200), 600 (200) 800 (4:30/5:00), 1000 (200), 800 (4:30/5:00), 600 (200), 200 (200) which is 9 laps the rest is added with:

x 4 Squats / 40 meters, x 6 Squats/40 meters, x 8 Squats / 40 meters, x 10 Squats / 40 meters. Meanwhile other part of group is carrying out:

x 10 reps total Mtn Climbers / 40 meters; x 12 reps / 40 meters;  x 14 reps / 40 meters;   x 16 reps / 40 meters…brief rest. …then if I have way to get some equipment out, do:

Thrusters with DB or med balls. 12-10-8-6 reps and / 40 meters routine

C gp:  4 x 20 meters;  4 x 50 (50), 2 x 20 meters, 2 x 150 (50), 2 x 20, 1 x 200 (200); 2 x 40 meters, 1 x 400; 2 x 40 meters.

4/22/16 SATURDAY….I suggest out/back to Cardiac, keep on the fireroads and clear parts of the trail to avoid poison oak…If you’re a low mileage runner I wouldn’t suggest running hill repeats or Dipsea more than twice per week: difficult to recover and maintain the program. You also still need to get in that 10-14 miler trail or road run for endurance base which  gets you through a tough effort on Dipsea without fading.



Week of 4/11/16: Workouts, TCRS on Sunday for Dipsea practice, Training Tips,

Hi Folks,

This week:   Tuesday 8:45 am group will be progressive Tempo pickups; Wednesday strength training group: be ready for different routine; Thursday track will emphasize shorter intervals, and Sunday there is another TCRS race for your quality hill training workout to prepare you for Dipsea and race environment. I will be out next weekend participating in a ride for diabetes.

Picture one: I was going through the piles of old running and race trivia when I found the old Oakland Marathon 1981 Results booklet and saw my Mom’s picture! What a kick! In those days when the women’s running was  growing, my Mom, Els Tuinzing, 60, was the oldest woman athlete in the marathon! Now that I see her time of 3:46:27 would still be considered good today. Quite proud of her! She disliked running on the pavement and would turn to trail running only. (please excuse the way the picture of a picture came out and not knowing how to crop it – yet)..



JUDI SHAFFER, on the trail of the AMERICAN RIVER 50 last week. Turned out to be a hot day ( in the 80’s) for the participants, but she got through it in good shape, though not a PR on this 50 miler. That was not by accident.  Putting together an all-around program to come through a tough weather day or for a successful PR is a 24-7 undertaking. I mention this here because Judi represents a runner who pursued achieving her best potential. She bettered her time at Cool 50K by 68 minutes by putting together consistent training, smart training, key supplemental kettlebell / barbell exercise program, stretching and rolling , some cycling, and a disciplined nutritional program.

  1.  Nicasio Reservoir – all full and the hills green! A welcome sight. Running and cycling in West Marin; especially Bear Valley is just fabulous now.
  1. 4/12/16 TUESDAY 8:45 A.M. TEMPO . Meet at “log cabin” as usual off Tenn Valley Rd. Workout on MV Bike path with .5M/1.0/1.5 mile tempo pickups planned; separated with .5M easy recovery pieces.

4/13/16 WEDNESDAY 8:15 A.M. MADISON AV GYM workout with Kees. We’ll have a different protocol for part of the workout; be ready.

4/14/16 THURSDAY 7:30 & 8:45 A.M. starts for TRACK at COM. This week the emphasis is on shorter intervals ending with a 800 meter closing-to-the-finish practice. I may have the entire group go on the 2:30 for the 400’s for more rest and better quality 400’s. After the usual warm up run, 4 x 50 (50), 2 x 100 (100)  and then for quick turnover neural patterning: 2 x 20 meter quick runs:

A/B: 2 x 200 stride-outs (200), 4 x 400 (2’/ 2:30); 2 x 200 @mile pace (200), 4 x 400 (2’/ 2:30); 2 x 200 (200); 1 x 800 run with negative splits.

C gp:

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

4/16/16 SATURDAY….If you are running the TCRS on Sunday I suggest some mileage on Saturday; basically training through the race. Or run out to Dynamite and back, plus some flat mileage; then run TCRS on Sunday. Get used to running with some fatigue in the legs will build  your mental resolve to take on hilly terrain.

4/17/16 SUNDAY 9 A.M. TCRS “Gold Hill” 5.3M. Starts by Whitehill Middle School, Fairfax. Another good practice race for Dipsea!