Week of 9/26/16: Workouts, I’ll be out for part of week,

Hi Folks,

updated 10/1/16….Kevin and I did our ride around Tahoe on Friday which is always a challenge and a treat! Then went to take a look at the World Championships Spartan Races at Squaw Valley today. Must be over 8,000 entrants, many young people, women and kids competing.  Shows what the new sports wave is since 2012 or so: it’s gone big time! Think of it as Crossfit on the run.  Squaw Valley site is one of the few sites large enough to hold this event. Will be televised and shown on NBC Sports. The Squaw Valley site is a tough one: hills, altitude and cold. Main event is 14 miles with 30 stations; takes winner about 4 hours to complete. If you blow a station you have to do 30 burps before going on to the next one! That always gets the whooping and hollering going from the spectators.

We had perfect weather on Sunday for the Tamalpa’s COUPLES RELAY at Larkspur Landing. Runners like this course over the Vintage Oaks location we’ve used over past years; now we’re back to where Barry Spitz started this event in early 1980’s. It’s located in central Marin, offers a more interesting course and amenities, such as breakfast and coffee places after the race.  The Country Mart Center is very supportive of the event and donated a slew of very nice prizes and raffles. They are certainly worthy of our support. Come next year to enjoy the entire event!


Alexandra and Ziggy with ice cream coupons from Couples Relay. Gerald and Egda placed in their division; Egda was second woman behind Beth Freedman

> RESULTS: Berlin Marathon the world’s fastest marathon course (2:02:57) was run last Sunday and yielded the world’s second fastest time by Kenenisa Bekele of Ethiopiaof 2:03:03!  Here are the splits to give you perspective: 5K= 14:21, 10K+ 29:00;                                                                  15K  (9.32M)= 43:33; 20K (12.4M) in 58:02;  21K (13.1M) in 61:01;   35K (21.35M) in 1:42:01;  40K (24.8M) in 1:56:55 and finished in 2:03:13. The women’s winner Aberu Kebede women hit 5K in 16:39, 10K in 33:12;  12K (7.456M) as Bay to Breakers under 40:00; 20K in 65:52; 30K = 1:38:42; 35: = 1:55:33.

9/27/16 TUESDAY 9 am start ROLLING HILLS RUN 4 or 8 miles. Meet at base of entry road to Seminary College off Seminary Drive. We’ll do an exact 4M loop – twice (counterclockwise and clockwise) which incorporates rolling terrain to get in your hill work without hill repeats (we’ll save those for a Saturday workout). This course can be lengthened or shortened and I’ll be with you on the bike.

9/28/16 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees. Solid circuit designed to build strength, maintain muscle balance, very strong core, and muscle endurance.

9/29/16 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Longer intervals ( I will be away, but the workout should be easy to follow).

A/B gps:  2 x 150 (50); then 2 Rounds of:   1000 (200) @ 10K race pace, 200 (200) fast;  600 (200) @ 5K pace, 200 (200);  400 (2 1/2′), 200 fast (200).

C gp: 4 x 50 (50), 2 x 100 (100); 2 x 40 meters; 1 x 200 (200), 2 x 20, 2 x 150 (50), 1 x 200 (200), 2 x 100 (100), 2 x 40.

Weekend of 10/1 – 10/2:

NYCM gp:  Running long 18-20 this weekend – Long Run….If need to for one reason or another and cannot get in a single long run; do over two or even 3 days….And I encourage at least half the run over dirt terrain.

Regular group:  get in the 10-13 miles, preferably over trails: enjoy what Marin has to offer….OR, get in the Tiburon Half Marathon.

Week of 9/19/16: Workouts, Couples Relay on 9/25/16,

Hi Folks,

I will update again tonight (9/21/16); must dash for now.

> Looking to modifying Tuesday morning workouts during October: I will post the workouts, but will miss a good number of the sessions.

This weekend Tamalpa Runners will be putting on the 36th Annual COUPLES RELAY on Sept. 25, 2016 with a 8:00 am start at Larkspur Landing, by County Mart. The ENTRY FORM is online to print out with Tamalparunners.org. The female partner runs their 2 miles; then hands off to their male partner who also runs the same 2 mile course. There are a variety of categories and the divisions are determined by the combined ages of the two runners; makes for strategic partnering! So line up your partner soon.

LOOKING AHEAD: The Humbold Redwoods Half Marathon (10/20) is still one of my favorite half marathons because it’s where I set my two best times. It’s usually cool for the race, the course is closed to traffic and winds through the towering Redwoods on the Ave of the Giants course. (www.redwoodsmarathon.org). It also serves as the PSUSATF Half Marathon Championships; you’ll have good company to help you pull through a best time. If you can, make it this year or the next, it can serve as a good getaway weekend ( I always took an extra day to enjoy the Redwoods) – and you will enjoy a serene, scenic, cool and fast half marathon.

9/20/16 TUESDAY 9 am start (meet at 8:50 to gather around). TEMPO meet at “log cabin” of Tenn Valley blvd. We’ ll do the usual warm-up to north end for bike path. We’ll do .5M, 1.5M and 1.0M Tempo pickups with a .5M easy jog in between each pickup stretch. (After next week I may stop with the formal Tuesday workouts, but I’ll keep posting the meeting locations and workouts).

9/21/16 WEDNESDAY 8:15 am MADISON AV GYM workout at Warren’s with Kees. Working on fine-tuning the Circuit to help your running and cycling; core and keeping muscle balance -and strong.

9/22/16 THURSDAY 7:30 & 8:45 am Starts for TRACK at COM. Shorter intervals this week: final tune-up before Couples Relay using a changing rest interval time on each rep.  After the usual warm-up run and 4 x 50 (50), 2 x 100 (100):

A/B gps:   400 (1′ rest exactly), 400 (45″), 400 (30″), 400 (15″), 400 (30″),  400 (45″), 400 (1′), 400 – finish.

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

Weekend of 9/24 & 9/25: Couples Relay on 9/25/16

Regular Group: If you’re running the Couples Relay ( I hope you all do) and want to “train through it”; run extra miles on Friday, take off Saturday and race on Sunday. Don’t pooh-pooh running “only 2 miles”:it’s good speed work, gives you a fitness time trial, and it’s fun to run a relay. There aren’t many around. You can always add more miles after running the race with the overpass-Redwood HS-Magnolia-Bon Air Bridge-S. Eliseo and back to Larkspur Landing.

NYCM group: Two Medium days this weekend, and can include Couples Relay. Can run Friday 8-10, Rest Sat , run Couples Relay on Sunday – and add the 5M loop described above.

…more to come

Week of 9/12/16: Workouts, helping NYCM gp on Sat am, Looking ahead

hi Folks,

updated 9/16/16…As a reminder, my blog is my vehicle for communicating with my workout groups and members of Tamalpa Runners. Each Monday I post the training schedule for the week and on a regular basis add Training Tips based on working with very busy people trying to fit in training for a running, triathlon or strength training goal. I rely my first-hand past experience in the world of running, weight training, martial arts and the field of exercise physiology. I thoroughly working with the members of the group and helping them reach their best potential.

Just back from NYC, the US Open and paying respects at Ground Zero and 9/11 Memorial. I must again that if you if you are in NYC go see the Memorial complex and allow four hours for the GZ Museum: it has a profound impact on every visitor. The attack on the Towers took place fifteen years ago, but it seems but a short time ago when you visit Ground Zero. The people of the United States and certainly New York City won’t forget. Sandy and I both felt it was important to take a full afternoon and walk Ground Zero.

I’m checking on possible Sat Hill Repeats workout at Seminary College site: waiting to hear back.   I will not hold Hill Repeats as there is a good TCRS run at 9 am at Samuel Taylor Park on Sunday (9/18) see BELOW: perfect for a tempo run.   I will be helping the NYCM group with their 20 miler on Saturday morning…..

Results: Dave & Judi completed a fun and successful triathlon at the Ironman 70.3 Triathlon in Santa Cruz (formerly (The Big Kahuna).  Dave Champagne 1116th overall /52 nd age div:  Swim 42:02 – Bike 3:17:16 – Run 2:08:41 for a 6:23:15 with some extra time for transitions. Judi Shaffer 1359/12:  44:45/ 3:19:48/2:20:51 for a 6:44:42 total.

Looking ahead:

September-Sam Taylor State Park-TCRS #8, SUNDAY, September 18, 2016 – 9:00 AM      http://www.tamalparunners.org/2016tcrsschedule.php   here is a race for getting in a good Tempo run; no car traffic and beautiful Redwoods. 

2. Time to get your running partner for the Couples Relay 2 x 2 miles on 9/25/16 at Larkspur Landing , 8 am., put on by our own Tamalpa Runners. Check Tamalparunners.org.

3. 12th Annual Garin Park XC Challenge, Saturday, 24 Sep 2016– Women’s 5K Race-10:30am; Master Men’s 5K Race-9:45 AM; OPEN Men’s 5K Race-9:00am.  1320 Garin Ave. Garin Regional Park, Hayward, CA.    A 2016 PAUSATF Cross Country Grand Prix Event.    http://www.pausatf.org..These XC runs are a blast to run with other club members: give it a go.

9/13/16 TUESDAY 9 am HILL REPEATS and MILEAGE. Meet at base of entrance to Seminary College along Seminary Drive.

9/14/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.

9/15/16 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Our Tamalpa Running Club has C0uples Relay coming on Sept. 25th – a good one

long intervals focus this week. After warm up run, 4 x 50 (50), 2 x 100 (100):

A/B gps: 2 x 200 (200), 2 x 300 (100); then 2 x 1600 (1′ rest exactly).

C gp:  2 x 20, 2 x 100 (100), 1 x 200 (200), 1 x 300 (rest), 2-3 x 400 (3:30), 2 x 20 meters, 2 x 400 (3:30).

Weekend of 9/17 – 9/18:

SUNDAY 9/18/16:  Going to hold off on Saturday Hill Repeats as there is a TCRS race on the bike path (Sunday 9/18) at Samuel Taylor Park – nice way to get a flat tempo run in for 4-6 miles.

NYCM Gp: Long Run planned for this weekend of 18-20 miles at 7 am…I’ll be with them on the bike for 2/3 of the way.

Regular group get in a regular 9-13 mile trail run.