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.

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