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.

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