Week of 5/9//16: Workouts, Fun Tuesday, Key Track session, Double Dipsea practice run,

Hi Folks,

updated 5/8/16 evening.

Some notes for Dipsea training: key weeks for “big” training is 3-5 weeks out from race day.

Last week and this week has key workouts scheduled some 3-4 weeks before race day. Two weekends ago I had you carry out a record number of  Saturday Hill Repeats, followed by the Sunday RRGrade 8 miler. This last weekend was “regular ” training with out/back on Dipsea and trail run mileage. This weekend a big effort is on the docket.

Dipsea Training:  If you’ve been getting in several long runs of at least 12-15 miles you may want to put in a confidence builder: double Dipsea distance for this weekend. It’s a good time for the over- distance with a double Dipsea distance or to top of Swoop and back, depending on your mileage. Just run it at controlled pace no “digging” deep; do that race day. You want to get in the steady climbs, easy downhills (save the quads, they’ll be worked anyway): a hilly mileage day. Will make the single Dipsea seem less daunting, but with the hard effort on race day you’ll feel it anyway.

There will be time to recover, get in shorter quality hill training – and peak by race day. One needs to spread out the quality sessions and include rest or low mileage days; especially if you are running under 35 miles per week. Rest is a part of training! Make the solid workouts count, and allow for recovery days – that’s when the adaptations take place as I’ve often mentioned on the training tips section.

(trying to upload picture here from our GG Bridge hill repeats)


This week’s key workout will be extra 400’s on Thursday; then Sunday over distance.

5/10/16 TUESDAY 9 AM. HILL REPEATS under GG Bridge; meet at Discovery Museum in Ft Baker area. This site is favorite site for the group; where else can you train under the GG Bridge and have such a view?

5/11/16 WEDNESDAY 8:15 A.M. MADISON AV GYM workout at Warren’s. We’ll limit the leg work, i.e., limited squat movements.

5/12/16 THURSDAY 7:30 & 8:45 A.M. starts for TRACK at COM facility. Shorter intervals, but a day for extra 400’s, but with a little extra rest. A volume overload this week: be ready!

A gps:  16 x 400 (on the 2:30).

B gp:  12 x 400 (1 1/2′) followed by either 2 or 4 more 400’s (on the 3:00). That’s either 14 or 16 reps total.

C gp: 4 x 50 (50), 4 x 20 meters, 1 x 300; 2 x 40 meters, 2 x 200 (200); 2 x 20, 2 x 150 (50).

Weekend of 5/15 and 5/16.  I’d either get in the double Dipsea workout on Sunday after active recovery on Friday and easy run Saturday. That can also be an out/back to bottom of the Swoop or Steep Ravine if mileage is low. Then recovery on Monday.

Supplemental training: With a month to go keep the volume of any leg work low; save it for the hill work on the course.  Keep with the core work, “loaded carries”, foam rolling and stretching; not a lot, but just maintain healthy legs and strength in posture. (The off season training for strength took place December 2015 – March 2016. ) The Farmers Walk, Rack Walk, Waiter’s Walk, Turkish Get Up and Swings, or Pilates training will do it for best all-around effect for a strong athletic body. Yes, they do work. No over training now and avoid setbacks.

Week of 5/2/16: Workouts, I’m out this weekend,

Hi Folks,

updated 5/4/16: Next quality workout for those who are on track with steady mileage and have in about three Dipsea workouts is to run a controlled pace Double Dipsea in practice. If you are not ready for the distance you can go out/back to bottom of Swoop, Steep Ravine, or top of Insult. You should have been running 10-13 mile trail runs once per week since February to build endurance to run a single Dipsea at quality effort. This workout will to complete an over distance hilly course by running the Double Dipsea effort.

Running a double in practice, working the upgrades, easy on the downhills  and learning to pace this longer effort is the leg builder and it will give you confidence to go for a PR time on the single Dipsea.

Last weekend we did our once per month extra volume workout over two days:  26 Hill Repeats on Saturday; RRGrade on Sunday. Those who completed both days did very well on RRGrade and even hit some PR’s on that course.

I’ll have no workouts planned for this weekend (we’re out), but assume those gearing up for the Dipsea will work the course, that you’ll do out/back to Cardiac -or to top of Swoop; then some good mileage the next day over flat to rolling terrain .

5/3/16 TUESDAY 8:45 A.M. TEMPO on MV bike path, but this time we could meet at path access by Middle School or Community Center. We’ll meet at north end of path by 9:05 AM so you have some warm-up. We’ll do 3 x Mile this time with half mile easy in between each mile.

5/4/16 WEDNESDAY 8:15 AM MADISON AV GYM workout at Warren’s. We’ll have some new items on the circuit this week.

5/5/16 THURSDAY 7:30 & 8:45 AM TRACK at COM. Emphasis on the longer intervals. After warm-up run, 4 x 50 (50), 2 x 100 (100):

A/B gps:  2 x 300 (100), 2 x 1000 (200), 2 x 800 (4:30/5′), 2 x 200 (200)

C gp:  4 x 50 (50), 1 x 400 (3′), 2 x 100 (100), 1 x 400 (3′), 2 x 20, 1 x 200 (200), 2 x 20, 1 x 400.