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.

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