Week of 8/29/16: Workouts, Results, Sat HR workouts delayed,

Hi Folks,

update: change for Tuesday am workout: cancelled due to everyone being away.

Looks like it was another successful year for the Marin Headlands 50K headed up by the Fitzpatricks and staffed by Tamalpan volunteers. Staging and executing races is always more work than one anticipates; I thank all the volunteers for helping make it possible.

RESULTS: Many locals did quite well in this National 50K Championships (the results are posted online)..From our group Tyson Underwood was 114th in 6:34:15;  147th for Judi Shaffer who ran a PB knocking off about 40 minutes from 2012 in 7:07:14, placing 6th in age gp. And, she placed 3rd in her age group the next day at Tiburon Triathlon; 150th the ageless Hans Schmid in 7:11:36 who won 75+,  followed by Malcolm Fearon in 151st with same time. A good day for all.

> Tiburon Triathlon is a short distance event doable for all ages and abilities; great practice for pushing the pace and transition work. A terrific Marin event – we need more of these type of Sprint Triathlons. Dave Champagne placed 38th/6th age div with a 69:13; Kevin Porter 52nd/2nd in 60+ in 1:13:05; and Judi Shaffer 75th/3rd in 1:23:46.

> We leave for NYC on Friday afternoon and return Saturday, Sept. 10th.

8/30/16 TUESDAY 9 am HILL WORK & MILEAGE. Meet at “log cabin” Tenn Valley Rd. CANCELLED due to everyone being away. Was told by group members to just forego today’s workout.

8/31/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s.

9/1/16 THURSDAY 7:30 am & 8:45 am. TRACK at COM. Longer intervals.

A/B gps: 1 x 600 (200), 200 fast (200);  2 x: (1000 (200), 200 (200)); 2 x (800 (5′), 200 (200)).

C gp: 2 x 20 meters, 2 x 100 (100), 2 x 400 (3:30), 4 x 50 (50), 2 x 200 (200), 2 x 40 meters, 2 x 150 (50), 1 x 400 – finish.

NYCM group:  add 1,000 at 10K pace – it’s just to add an interval when a bit tired.

Weekend Workout:

Week of 8/21/16: Workouts, Marin Headlands 50K on Saturday.

Hi Folks,

updated 8/26/16: Leaving Bend today after we check out bike path  along DeSchuttes River area. Yesterday thought I’d get in a nice ride through beautiful countryside the apple, peach and cherry orchards on Hwy 35. While Sandy stopped to pick up peaches and more, I took off; after a mile warm-up it started to climb. Little did I know I was on an uphill for the next 16 miles to Bennett Pass! Oh well. Got all my hill work in with one workout!

Men’s Olympic Marathon. No direct sun, but the humidity was in the 90’s and Galen Rupp ran a magnificent race, earned a Bronze Medal in only  his second marathon. Winner Eliud Kipchoge is now considered the greatest marathoner ever with his amazing consistency and his average marathon time of 2:04:22!  His monk like dedication to his preparation with his teammates living in Spartan conditions, no luxuries, shows it’s not the fancy equipment that counts. My kind of guy!

The field deferred to his control of the marathon pacing with the first half run in 65:55 with a large pack intact.. Then mile 18 went by in 4:45, mile 19 in 4:43, mile 20 in 4:41 with runners falling off the pace and the pack paired down quickly. Mile 21 in 4:35 – whoa! Miles 21-23 in 9:13; the 5K split from 30K-35K was 14:25;  35-40K in 14:44 – with turns and all. A 4:38 pace over the last piece and a 29:09 – 10K over the 30-40 part of the race. The second half was run in 62:49.

Rupp hung on in for a remarkable 2:10:05 – a PR, and bronze medal.

Silver medalist, Feyisa Lelesa, from Ethiopia who ran a 2:09:54 is another whole story I’ll write up later (must get on the road). You might remember he came into to the finish with both arms crossed overhead – for a reason.


Kevin had a good Escape From Alcatraz and was cheered on by the best race supporter around: Kathleen Fraser! … Also Linda Munk completed the grueling Leadville 100 Mile Mtn Bike Race – all over an altitude of 10,000 feet. About the most difficult race she’s done! Deb and Dave Hannaford have done it also- memorable!


Looked up my old training partner and early Tamalpan, Roger Daniels, who moved to Bend in 1989. Roger is a heck of a runner and triathlete : many Dipsea black shirts, 2:38 marathon as a master; WS 100 sub 24 hours, 10 Ironmans including three Konas. Was good to catch and recall past memories; how his daughter has done the full Camino in Spain and more..

















The famous Father of Distance Running, Arthur Lydiard, of New Zealand with Sister Marion Irvine. Lydiard coached Peter Snell ( 800 and 1500 Gold medalist in 1960 Rome Olympics) and a number of other New Zealand medal winners.

8/23/16 TUESDAY 9 am. HILL REPEATS meet at “log cabin”, Tenn Valley. (somebody write up the workout). Do the usual out/back warm-up run on Tenn Valley Rd; on way back stop at Highland Av where we do our short repeats: 2 x to yellow sign; 2 x to metal plate at halfway; 2 x to end; 2 x to left up to mailboxes. Then jog over to County View big hill. 3 x the median; 2 x to “35 mph” sign ( or is it 25mph?). Run back to start area, cross street and do Cemetery in clockwise direction.

8/24/16 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT ( on your own, but here is workout)..After doing your warm-up of Strap Circles, Halos, x5 Goblet Squats, Bird Dogs R/L, Hip Rolls do age in reps of Swings of Gayle’s birthday in sets of 12. Then start Circuit (we’ll have you do reps instead of by time so no one is stuck timing. Sumo Deadlift x 8; Wipers x 12; Step -Ups R/L in sets of 3; Standing Alternating Presses x 5 each side; Russian Twist with 10# plate or KB x 10 each side; DB Burpee & Row x 6 R/L, Waiters Walk w/ KB; Med Ball Jacks x 12; KB Farmers Walk out/back to driveway.

8/25/16 THURSDAY 7:30 & 8:45 am start times at track. TRACK at COM. Shorter intervals this week. After usual warm-up prior to start time; do 4 x 50 (50), 2 x 100 (100). Then:

A/B gps:  Two Rounds of:  3 x 200 (200), 3 x 400 (2 1/2′), 1 x 600 (200).

C gp: Two rounds:  4 x 40 meters, 2 x 100 (100), 2 x 150 (50), 2 x 200 (200).

Weekend of 8/27 – 8/28:

> Regular groups:  hilly trail run 8-10 miles – consider entering one of a good number of SC races in the PA/USATF Cross Country Series late this month ( see Tamalpa Runners web site and/or contact Frank Ruona and team captains). Racing the 3-5 mile XC races help all your running both on the trails and roads with the strength it requires in your running – and they are fun!

NYCM group: You have two “medium days” on the docket with a 10 on Saturday and 10 on Sunday. Get them with steady pace, no straining; stretch and recover in between best you can. If you can’t run Sat/Sun; perhaps Friday/Sunday if family obligations on Saturday leave no time. Can always work around it.


Week of 8/15/16: Workouts,

Hi Folks,

I did add some of the remarkable stats that were set in the Women’s 10,000 meter final in last week’s post. History was set!

8/16/16 TUESDAY 9 am TEMPO. Meet at “log cabin”, off Tenn Valley Rd. Warm-up to north end of bike path for warm-up. Run .5 – 1.5 – 1.0 Tempo pickups with .5 easy in between in each Tempo split. Those running NYCM and Chris need to add 4 miles to get in the 9-10 total; perhaps towards Tenn Valley past log cabin.

8/18/16 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Longer intervals for this workout. 4 x 50 (50), 2 x 100 (100).

A/B gps: Two Rounds of:  1000 (200), 800 (on 5:00), 600 (200). NYCM group add mile at 10K-half marathon pace;  Chris add 1 Mile at 95″ pace.

C gp:  2 x 20 meters, then 2-3 rounds of:  400 (3:30), 200 (200), 2 x 100 (100).

Weekend :

NYCM group gets in 16M solid (second time); next week 18 over two days.