Week of 7/25/16: Workouts,

Hi Folks,

update 7/27/16: Since this Th is last workout before I leave for Montana, we’ll add a bit to the 400’s to make you more Spartan.

update 7/25/16:  Tuesday, I’ll be out for the day: received an invitation to celebrate birthday with a one day river rafting experience on the American River with Allen B. That means Tuesday 9 am group will be on their own.


“We’re going to up the discipline with our workouts.”

AUGUST: The plan, voted in by the group, for August while I am out is to carry on with the Track workouts; I’ll post them. Members from each group will bring the workout to the track.

Response to “Comments” on this blog: I was told not to respond to the Comments posted on the blog: too much chance of hacking they tell me. I appreciate the comment postings from people who like the Training Tips: working with folks who have little time, I’ve found over the years that certain workouts are working and yet be productive with the little time they can afford. For example, the person from Winestudy.org asked about “Donate” button; that’s on the blog. Every bit helps to buy more weight training equipment for the runners and posting more training ideas.

7/26/16 TUESDAY 9 am starting group. TEMPO meet at “log cabin” off Tenn Valley Rd. After warm-up to north end of MV bike path: .5M Tempo/.5 easy;  1.5M Tempo/ .5 easy;  1.o -to end. (NOTE: I am out that day with surprise river rafting on American River for the day; see above)

7/27/16 WEDNESDAY 8:15 am MADISON AV GYM. Circuit plus 60-80 KB Swings, and couple of Get Ups before the Circuit. We will keep it simple for a 2nd short workout that will keep you strong, yet not overtax your legs with: 5-7 x 10 dynamic KB Swings and 2-3 slow “grinder” Get Ups for core and balanced body, and finally 1 x5 Goblet Squats. That’s it. It is short but very productive especially as you use the heavier KBell over time.

7/28/16 THURSDAY 7:30 & 8:45 am TRACK at COM. Shorter interval emphasis for this week. SUGGESTION: to keep things timely for working out as a group, arrive a bit earlier with a shorter warm up run; get in your drills and more repeat 20-40 meter pick ups to warm up your legs and be ready for the main workout.

Adding to the 400’s: after the 4th -400 add 8 reps of Free Squats, during the rest interval prior to starting your 5th 400; then after the 8th rep get in 20 Mtn Climbers…I may have the ones who know the how to add 20 KB Swings prior to the next 400.

A gp:  1 x 200 (200), 10 x 400 (2′ or 2 1/2′), 1 x 800 @ “closing pace with negative split”: that’s how most of the races end up: a strong push over the last 1,000 or 800.

B gp:  1 x 200 (200), 9 x 400 (2 1/2′), 1 x 800.

C gp: 4 x 20, 2 x 100 (100), 2 x 20, 1 x 200 (200), 2 x 400 (3:30), 2 x 150 (50), 2 x 20.

Weekend of 7/30-7/31:

Regular group:  an opportunity to try either from Mt Home Inn on Matt Davis and back on Troop 80 after crossing over to Pantoll, go the half mile or so to top of Cardiac, down 100 feet or so and take trail to Rattlesnake Rock; then on Troop 80 back. 2) Bear Valley trail to just half mile going north past Arch Rock to Kellham Beach turnoff and back for 10. Or you can add more. Gives you dirt rolling terrain without big hills – to get in the miles.

NYCM group:   Two “Medium” run days of 9 and 7 milers. With two days in a row of moderate distance you can get in steady pace; stretch and recover after the first day’s run, then be ready for the next day.

Week of 7/18/16: Workouts, news,

Hi Folks,

updated 7/19/16: I will be attending a memorial for my Dad’s best friend this Saturday in Palos Verdes, so weekend training plans for me to accompany any workout groups are out. But, of course, all of you keep on track with your long runs.

This week I look forward to having you get in a solid week of training as you prepare for the Fall events. I’m also including pictures now and then from the Trials and related stories. The US Olympic Track and Field Trials in Eugene were exciting because of the extraordinary performances athletes had to come up with to make Team USA. The knowledgeable spectators at Hayward Field roared their approval when witnessing clutch performances and moaned with disappointment for athletes who had an off day. I did see a number of runners from Marin, Mike Fanelli who helped MC a clinic with coach Bob Larsen; John Lundy and I also watched the Euro Cup soccer, and others. Sister Marion Irvine and I went up with Jeff Kroot, one of the original Marin Runners.

Marion and I recalled having the opportunity to run on the Hayward Field Track during the World Veteran Games in 1989 ( she won 6 Gold medals at age 59); I survived the races. It was one of those memorable week-long events I enjoyed with Marion, my parents, the Kamburs, Kay Willoughby, Shirley Matson and others. Now, here we are years later spectating the Olympic Trials!

 Sunday: Some of the members from the workout groups started the 8M Railroad Grade Run course in the cold fog from downtown Mill Valley but came through to sunshine when they reached West Point Inn altitude, then finished in the parking lot at the top of Tam.

Talk about memorable days! Jackie Hansen sent me this photo from when we ran the Daisy Hill Run together back in 1975. This half marathon started and ended at Sonoma State College that featured a long uphill and downhill. We met again during the Trials at coffee shop (see picture in last week’s blog). We had a good time discussing the race and women’s running back in the “early days.” Jackie was the first woman to break 2:40:00 and won the Boston Marathon in 1973. Jackie was featured in the book The First Ladies of Running by Amby Burfoot the Editor of Runners World magazine and winner of the 1968 Boston Marathon. (see  picture below)

Amby Burfoot, author of the First Ladies of Running.
7/19/16 TUESDAY 9 am MILEAGE & some HILL WORK. Meet in Blacky’s Pasture parking lot. Yes, a change of venue and Peets Coffee nearby.

7/20/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.

7/21/16 THURSDAY 7:30 & 8:45 am TRACK at COM. Longer intervals for today.

A gp: 200 (200),  4 rounds of:  1000 (200) @ 5GP, 200 (200)@ mile pace; then 1 x 600 (200), 2 x 400 (2′)

B gp: 200 (200) 3 rounds of: 1000 (200) @ 5K GP, 200 (200) @ mile pace. then 1 x 600 (200), 2 x 400 (2:30)…

C gp:

Week of 7/11/16: Workouts, HR on Saturday, RRGrade on Sunday,

Hi Folks,

updated 7/16: Looks like group is up for Saturday Hill Repeats at Seminary and Sunday RRGrade, both at 7:30 am, to avoid heat, easier parking and to keep day free. Let me know if you’re coming to one or both workouts.

Pictures below : Sister Marion Irvine signing book First Ladies of Running, by RW editor, Amby Burfoot at book signing in Eugene during Olympic Trials. #2 is Amby with his book. He is winner of 1968 Boston.#3 Amby introducing some of those First Ladies of Running: Shalene Flannagan’s Mom, Cheryl,  Doris Brown Heritage, and Judy Ikenberry.

Jacqueline Hansen, first woman to break 2:40:00 in 1975 with a 2:38:19. We met again after running the Daisy Hill Half Marathon together (1975) in Sonoma which started and finished at Sonoma State College. She’d signed up as “Susan Anthony” to keep under the radar as she planned not to race it after celebrating the night before. We had quite a run together, enjoyed a few laughs and parted ways after the awards ceremony. This meeting during a trip as these Olympic Trials was such an enjoyable occasion – and memory maker.  Jackie also won the 1973 Boston.

Judi Shaffer hits a PR 160 lb Deadlift. 40 lbs over bodyweight ! A steppingstone towards, 175 lbs. next on the docket: Santa Cruz Ironman 70.3 in September. 

Kevin Porter finishes 24th of 43 master triathletes in the 60-64 at the Vineman Half Ironman Triathlon. Amazing that number in that division.

Marlene Capra managed to get an entry into the very popular Destination Races series with the Napa To Sonoma Wine Country run ( 13.1 miles). It finishes at the “Square” in Sonoma. She cruised it easier pace with a 1:58:15 for 627 O’all/289 F/ 15th in division. I noticed that there were mostly out of state entries in this popular series.

7/12/16 TUESDAY 9 am TEMPO. Meet at “log cabin” , Tenn Valley road. Usual warm-up on MV bike path to north end, then we’ll do workout.

7/13/16 WEDNESDAY 8:15 am. MADISON AV GYM workout at Warren’s.

7/14/16 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Shorter intervals day this week.

A /B gps:  2 Rounds of:  2 x 200 (200), 4 x 400 (2′ / 2:30), 1 x 600 (200)

C gp:  Two rounds of:  2 x 20 meters, 4 x 50 (50), 2 x 100 (100), 2 x 150 (50)

7/16/16 SATURDAY 7:30 am HILL REPEATS at Seminary College. (We’ll see if we get kicked out of there, but during summer months I expect less hassle).  As usual park down below along road, do warm-up run along Bay; then come up entry road to first level where I have the 4 exercise stations set up. You’ll be doing a set of exercises followed by 5 hill repeats for 20 total reps ranging from sprint to long hill distance. So far: Carrie B, Jeanie, Kevin P.

7/17/16 SUNDAY 7:30 am RAILROAD GRADE RUN (RRG) 8 miles over 5-7% grade to top. Meet at usual place in MV by firehouse/City Hall on Corte Madera Ave. Bring small duffel bag with change of shirt, jacket; $5 if you need ride down. Those on “injured reserve” or who want to work out, I’ll have kettlebell session at the finish on top of Tam. Here’s a good opportunity to time trial it on steady upgrade! Let me know if you are participating. So far: Lisa L, Denise M, Kevin P, Shirley D, Tyson U, Jeanie S.,  Pam J, (Malcolm F riding bike back down), Gerald A, Paula,

The goal is to develop leg drive and power, leg speed and fitness. Participants attempt to finish the workout within a half hour. Improving your hip extension pays off for trail and road racing; training with the group provides the motivation, enthusiasm and quality you might not do on your own. Others not running will be doing a weight / kettlebell training session. All of the runners will finish with “loaded carries”, i.e. Farmer’s Carry, Rack Carry and Waiter’s Walk for core and postural strength for running.