Week of 5/30/16: Workouts, post MMDay Races, last weekend training before Dipsea

Hi Folks,

Updated 6/2/16:  Next week is taper week for Dipsea. See below for ideas for this weekend on  through next week.

The 5K and 10K races at MMDay Races went well though it became a little bit warm for the runners. As always it’s fun to see the race unfold while handling lead biking duties. The lead pack hit 5K in 15:05 with Jake Schmitt (ended up 3rd in 30:19) in the mix with a group of Aggies. By mile 4 (19:20) the group of 5 or 6 went down to 4, then a bit later by Bon Air Bridge three runners were separated by a few yards. Then along Magnolia the eventual winner, Chris Frias, put in a surge to open the gap a bit more to take a solid lead; then once he hit the track he put in an amazing sprint over the last 200  ( i was right with him) to hit the finish in 30:01! Top woman finisher, Rachel Mitchell, ran a bit over 5:30 pace in 34:47, and our own Hans Schmid took the 75+ in 46:37 around 12 minutes over 2nd place.  I was impressed by 80+ winner, Dewitt Bowman who ran an impressive 50:05!

Other notable performances on a warm day: 50+ woman was Lisbett Sunshine in 39:36; Brian Pilcher’s 55-59 time in 34:39 – well ahead of others in his age group.

Gerald gets in his 47 birthday miles out by Tomales Bay on a perfect day for riding! A wonderful lunch in Tomales, second meal in Rancho Nicasio. Great tradition with wonderful friend.

5/31/16 TUESDAY 8:45 am HILL REPEATS at Theological Seminary. Park along Seminary Drive road by base to the entrance. We’ll do the usual out/back warm-up run then hit the campus hills for repeats. (If you raced on Monday either rest or do easy run.

6/1/16 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s (148 Madison Av; two blocks from Civic Center)

6/2/16 THURSDAY 7:30 & 8:45 am start times for TRACK at COM. Two workouts: one for those who ran last Monday in  MMDay 10K and one for those who did not race.

A. If you ran MMDay 10K:   6-8 x 200 (200)   run at 1.5M race pace. Your goal is to avoid a “hard workout” because you just raced a 10K and recovery is key if gearing up for Dipsea. Run a controlled good turnover pace, but with no “digging” effort: you want to come away feeling refreshed, not fatigued. Your goal is to keep leg turnover and to feel sharp.

B.  A/B groups do Two rounds of:  1000 (200), 600 (200), 400 (2′ / 2 1/2′), 200 (200)

C. C gp :   2 x 20 , 400 (3′), 2 x 20, 200 (200), 2 x 40 , 2 x 100 (100), 4 x 50 (50).

Weekend of 6/4 – 6/5: Time to start backing off serious hill training to let the legs recover during Dipsea taper week.

A.  If you’ve run the course in full included four out/backs to Cardiac and included hill repeats during the week- go ahead and get on a dirt trail run of 8-12 miles over mild rolling terrain. We’re going to give those quads and hamstrings recover for the big day. The “Hay is in the barn” as far as Dipsea training is concerned.

If you have missed getting on the course, then I suggest cruising it all the way to Stinson Beach – so you know it.   If you know it, get in a run to top of Mt. Ladi

Week of race:  I suggest about a 15 mile week. I’d get in short tempo, non-hilly courses: don’t go out and do 9:30 miles, but keep a steady pace but cut it short to 3-4 miles. Can MWF3-4 miles.

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