Week of 4/4/16: Workouts, RR Grade Saturday 7:30 A.M., training tips

Hi Folks,

updated 4/7/16: This time group voted RRGrade for Saturday, 7:30 A.M. Let me know if you need ride down;so far going: Carrie B, Lee M, Tyson U, Michelle W, Jose A..  Whether you’re gearing up for Dipsea or road races get in this kind of solid uphill Tempo run such as RRGrade will build your fitness. Then, the day after you’d get in some out/back on Dipsea or run a hilly trail run….

Based on years of looking at members in our workout groups; once you get in four solid Dipsea full course runs or out/back to Cardiac workouts, your times won’t change much. There’s quite a bit of poison oak after Insult hill so I’d work more the out/back to Cardiac.  So spread those efforts out over April and May – make them count. Then recover with easy mileage or time off.  You can get in other hill work on hilly trail runs and TCRS races, e.g., on 4/17/16. Working the TCRS races into your training will acclimate you to race conditions, negotiating trail run terrain at race pace, and  motivate you to strong efforts…..You still need to get in the 13 mile trail endurance runs ( or more, depending on your weekly mileage), so you don’t fade two-thirds the way up Hogsback or push after Cardiac.

Big congrats to Judi Shaffer for getting through what turned out to be a very warm American River 50 in 12:04. The heat took its toll, but Judi placed 341st out of 524 and 21st in the 50+ age division which was quite large in number for a 50 miler. That took some determination and drawing on all the reserves! Also Jose Anquiano almost ran the Sac 10 Miler in an hour with a 60:36;  66th place and 10th in age group which is an excellent Masters time. Congrats to them both!

4/5/16 TUESDAY 8:45 A.M. HILL REPEATS at Seminary Drive’s Baptist Theological Seminary College. We’ll do the usual warm-up along the Bay; then do our repeats on the campus – and add some weights with the repeats.

4/6/16 WEDNESDAY 8:15 A.M. MADISON AVE GYM WORKOUT with Kees at Warren’s. Circuit format.

4/7/16 THURSDAY 7:30 & 8:45 A.M. starts for TRACK workout at COM. Emphasis will be on the longer intervals this week. The 5K predictor challenges your pacing ability and fitness.

A/B gps:  3 x 1600 (one minute rest exactly between each 1600). Average the 3 times and multiply by 3.125 will be within 15″ of your 5K effort.

C gp: 4 x 50 (50), 2 x 20 meters, 2 x 400 (3:30), 2 x 20 meters, 1 x 200 (200) , 2 x 40 meters.

4/9/16 SATURDAY 8 A.M. ED’s TRACK WORKOT at Novato HS.

4/9/16 SATURDAY 7:30 A.M. RRGRADE Run 8M . Meet on Corte Madera Av/City Hall / Firehouse area. Bring a duffel bag with change of shirt, warm-ups, windbreaker: you never what the weather is on top. Let me know if you need ride down; so far: Carrie B, Lee M, Michelle W., Tyson U.,   Jose A.,