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:

Leave a Reply

Your email address will not be published. Required fields are marked *