Week of 6/27/16: Workouts, Wednesday workout is on, Th track goes on…

Hi Folks,

updated on 6/28/16:  WEDNESDAY circuit is on as we made it home in time.

Thursday I’ll be heading up to the Eugene, Oregon with Sister Marion and others to see the Olympic Marathon Trials – my first time! I’ll post workouts, but if for some reason I miss a posting:  get in a good road or trail run ranging anywhere from 6-12 miles to build the base over the summer (see below).

NYCM group I’m trying to get all of you up to 13-15 mile long run by end of June. We have a good timetable until the race which includes extra weekends for make up mileage because it’s normal to miss time due to vacations, family events, and the need for extra recovery days. The upcoming three day weekend can help to chip away at accumulating 700 miles between June 18-October 30th: miles in the bank!

6/28/16 TUESDAY 9 am TEMPO group. Meet at Log Cabin, Tenn Valley Rd. Group decided they want to start at 9 am vs 8:45 am. (If you want to change the start time, can do so anytime) You’ll do usual warm-up to north end of bike path, then do 3 x 1 Mile (.5M easy between each mile)…more tba. Note: Carrie needs to start earlier and be done 9:45; call her if you want to start earlier with her also. Be ready for warm weather. Any changes I will update tonight..

6/29/16 WEDNESDAY 8:15 am..MADISON AV GYM workout is on! Solid swings, TGU and the circuit. We will direct our Summer program with changing emphasis.

6/30/16 THURSDAY 7:30 & 8:45 am TRACK at COM. (Note: I am on road to Olympic Trials in Eugene that morning and will not be at track). Shorter intervals are the emphasis this week and simulating last half mile push to finish. After the 4 x 50 (50), 2 x 100 (100):

A gp: 1 x 200 (200), 10 x 400 (2′), then add 1,000 meters after extra 30″ rest.

B gp: 1 x 200 (200), 8 x 400 (2:30) 1 x 1000.

C gp:  2 x 20, 4 x 100 (100), 2 x 20, 4 x 50 (50), 2 x 20, 1 x 400 (3:30), 2 x 100 (100) , 2 x 20.

Weekend of 7/2 & 7/3 – & 7.4: Here’s a three – day weekend coming up. Whoo Hoo! That usually meant an extra day for mileage and time to hang out, recover without having to rush to work! Take advantage of the extra day with even a modest distance of 4-6 miles and then enjoy the day

Run early in the morning to avoid the heat,  get in the miles and keep the rest of your day free.  For most of the group getting in the 10-15 mile weekend run to build or maintain your endurance.. Summertime with the extended daylight hours and favorable weather is perfect for focusing on consistent mileage to build the base for Fall racing. Even without a “race goal,” making it goal to be consistent for 12 weeks prepares you for any last minute decision to enter a half marathon, 10K, 5K, good trail races – and the base for a marathon.

 

 

Week of 6/20/16: workouts, Tuesday at 9 am, Wednesday morning is on,

Hi Folks,

updated on  eve of 6/28/16.. There will be WEDNESDAY workout at 8:15 am at Warren’s for the weight training circuit.

Thursday I’ll be heading up to the Eugene, Oregon with Sister Marion and others to see the Olympic Marathon Trials – my first time! I’ll post workouts, but if for some reason I miss a posting:  get in a good road or trail run ranging anywhere from 6-12 miles to build the base over the summer (see below).

NYCM group I’m trying to get all of you up to 13-15 mile long run by end of June. We have a good timetable until the race which includes extra weekends for make up mileage because it’s normal to miss time due to vacations, family events, and the need for extra recovery days.

6/21/16 TUESDAY 9 am MILEAGE + COYOTE HILL repeats. Meet at Tenn Valley parking lot this time. Go out back to ocean; on way back, almost to end do repeats on north end of Coyote Ridge Trail fire road: 2:30, 1:30, 45″ repeats. Then finish with last half mile upgrade Tempo to parking lot…Beginning to build our mileage for those in NYCM group…

6/22/16 WEDNESDAY 8:15 am MADISON AV GYM workout is on with Kees. Some key form work, followed by circuit.

6/23/16 THURSDAY 7:30 & 8:45 am TRACK Start times. Longer intervals this week. Those gearing up in 20 weeks for the NYCM will be adding couple of laps of speed work to prepare for the marathon. Training Tip here: adding a few laps in progressive manner at the end of the workout acclimates you to giving extra effort when you least want to, i.e., when you’re tired or over the last 1/4 of a race: whether to finish or push for a personal best time. I witness it a good number of times over the last 5K in the half and full marathons.

A gp:  6 x 800 (4:30 or 5:00).

B gp:  4 x 800 (5:00), then 1 x600 (200), 2 x 200 (200)

C gp: 4 x 40, 1 x 400 (3:30), 2 x 20, 1 x 400 (3:30), 2 x 200 (200) 2 x 20, 2 x 100 (100)

Weekend of 6/25 & 6/26:  Run early in the morning to avoid the heat and to keep your day free. For most of the group getting in the 10-15 mile weekend run to build or maintain your endurance.. Summertime with the extended daylight hours and favorable weather is perfect for focusing on consistent mileage to build the base for Fall racing. Even without a “race goal,” making it goal to be consistent for 12 weeks prepares you for any last minute decision to enter a half marathon, 10K, 5K, good trail races – and the base for a marathon.

 

 

Week of 6/13/16: Workouts, Graduation, Dipsea, changes in schedule late this week,

Hi folks,

Note: I will be out next weekend through Tuesday, 6/21.

A bit of an aside first:

Quite a weekend: Dipsea, I had to miss this year, but was privileged to attend a graduation at Stanford. This is the first time I’ve missed a Dipsea in ages – but that turned out to be a remarkable day! You attend a graduation at such a fine institution (and here I went to UCB) and you realize we have so many qualified youth eager to tackle all the dangers that threaten our planet.

Sandy and I were asked to attend the graduation of the son of our dear friends; he did graduate with distinction in Chemical Engineering. When we heard the brief bios of the Bachelor, Master and Ph.D. graduates we were humbled with the scope and goals of such talented young people. It is such a lift to hear their goals and their desire to make a difference with all the challenges that face our country,  planet, medicine and much more.

BUT it was the Commencement speech by KEN BURNS, the historian who gave us those wonderful documentary films such as the Civil War, The Roosevelts and many more, who then woke up the entire audience in the stadium with his blast of Trump. I haven’t heard so many adjectives used and such strong messages – and concern for the “danger within” in a long time. It’s certainly worth the download because it went viral immediately. Note, that the rest of his speech tied in the 125th year of Stanford and other historical themes in a wonderful manner.

  

Kevin makes podium after completing a difficult Alcatraz Swim: heavy swells and current.

DIPSEA 2016:  Just so you know, I did predict this year’s winner, Brian Pilcher, without having read a newspaper or checking the websites of the pundits! Sheer brilliance, I’m sure. I haven’t had time to look over the results yet, but did want to mention that Judi Shaffer, who has already made substantial improvements earlier this year, took off a chunk of time  on her Dipsea from 1:49 to 1:21:16 (661st) – and, for the first time, made Invitational. Way to go Judi! More from our workout groups who made Invitational: In 39th Kurt Ryan, 42 nd Liz Shortino, 44 Steven Katz,  from across the Bay in 111th Chris Dodge, 161st Kristin Von Eschen, 174th Jeri Howland, 189th Gayle Shimokaji,  194th, Bruce Benter, 273 Nick Wilton, 285 Dan Lee, 286 Leila Rezai, 293rd Kathleen Helmer, 345, Mfalcolm Fearon,  396th Florencia Gascon-Amyx, 398th Michelle Wilcox as did Abby Shannon Miller, the 8th grader who was working out with us at Hill Repeats; 475th Pam Jolliffe, 548th Jill Nickels 665 Eve Pell, 890 Lee Marshall (sprained ankle), 987 Tyson Underwood, 959 Carrie Basham. Also, Dennis, Kelly and Ann Charlton got through it as a family with almost no training!

6/14/16 TUESDAY 8:45 am. TEMPO. MV Bike Path; meet at “log cabin”. Those who raced Dipsea will do an easy recovery run; others will get in 3 repeats of .5, 1.5, 1.0 mile pickups separated by .5M easy between each pickup.

6/15/16 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s (148 Madison Av).

6/16/16 THURSDAY 7:30 & 8:45 am Starts.  TRACK at COM. Shorter intervals day

A/B gps:  2 rounds: 2 x 200 (200), 3 x 400 (2′ / 2:30), 1 x 600 (200).

C gp:

Weekend of 6/18 – 6/19:  Easy 10M for those who ran Dipsea – a recovery weekend physically and mentally. Those building for the Fall events and summertime half marathons, get in 12 miles.