Week of 5/16/16: Workouts, Dipsea Training Tip, TCRS on Sunday

Hi Folks,


REMINDER:  This is our club’s main fund raiser for Tamalpa and been going since about 1977.  If you’re not racing for Tamalpa team scoring then we can certainly use your help as a volunteer on the race. Very important; it takes many hands to pull off this 10K Championships and 5K. Gerald, Frank and I will be doing course chalking, coning, mile markers, lead biking (Kevin P and I) and pick up after the race. I’ll be doing some chalking Sunday night and cutting branches where needed on the bike path. Everyone and everything must be in place to pull the race off without a hitch: efficient registration on race morning, finish line set up, course monitors, post race goodies, age group awards, t-shirt distribution, the Youth Races, and more. Please let the volunteer coordinator know in advance if you can work the event, don’t wait until the night before the race! Your help is appreciated and critical to set up and pull off a successful event.

If you do help on that Monday, get in solid workouts, Dipsea training on Saturday and Sunday; you’ll need a recovery day by Monday. That should work well for the weekend planning.

Hill Repeats under GG Bridge – what better place and view? Another build-up for Dipsea on a perfect hill.
5/17/16 TUESDAY 8:45 am. HILL REPEATS, Tenn Valley; meet at “log cabin ” off Tenn Valley Rd as usual; been a while since we’ve used this site. We’ll work in our short and long repeats pointing in short term for MMD 10K and then Dipsea.

5/18/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.

5/19/16 THURSDAY 7:30 & 8:45 am. TRACK at COM. Longer intervals this week on the docket, and last quality workout before MMDay 10K.

A/B: 1 x 200 (200) then;  Two rounds:   1000 (200), 800 (4:30/5:00), 600 (200); finish with 6 x 40 meters.

C gp:4 x 50 (50); then 2X:  400 (3′), 200 (200), 2 x 100 (100), 3 x 40 meters.

5/21/16 SATURDAY…can do your out/back to Cardiac or shorter. Or, if racing TCRS on Sunday, do a short run of 4-6 miles.

Training Tip: To check your progress and avoid cramming take splits to see how you’re progressing:  start watch after crossing creek; split on top of Dynamite (pick easy to recognize spot); then at entrance to Rain Forest (e.g. , rock on right), then finally at top of Cardiac….Gives you good feedback and might help you from overtraining.

5/22/16 SUNDAY ....TCRS run…get in a good hilly workout and Dipsea practice. See Tamalparunners.org for details.

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