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

Leave a Reply

Your email address will not be published.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