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!

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