Week of 10/31/16: Workouts, Sunday’s Tamalpa 5K, The Johnny 4.1M XC,

Hi Folks,

updated 12/2/16. Updated 11/5/6…

That was English XC weather for yesterday’s Tamalpa Challenge / The Johnny race in China Camp area. Big thanks to all the volunteers who braved the conditions to pull off the race and Verity Breen for heading it up with such enthusiasm! And Miss Consistent Volunteer was Lillie O’Reilly doing so much of the background work , registration;  final results worked up by Shirley Dahl. 

> SATURDAY HILL REPEATS are on: see below.

Coming up: Put the Tamalpa 5K on your Calendar for Sunday, 9 am at Redwood HS. Here’s an opportunity to get in a low key 5K time trial to test your fitness; the 5K brings together the  anaerobic and aerobic components. It also helps help determine your pacing for track workouts.

Results: Carolyn Cunha, who’s been back to our track workouts only during the last few months, just won her division and 26th overall in Oakland Hills Trail Half Marathon last Saturday in 2:32:33.  Linda Munk, with chip time of 1:53:57 placed 3rd in Wine Country Healdsburg Half Marathon while Kevin Porter, ran 2:07:02.

Good luck to Kathy Barton, Gayle Shimokaji and Sammy Creath (Vicki DeMenno’s daughter) in the NYCM this Sunday. Hoping the weather holds for them.

Kathy and Gayle all set to go after picking up their bib #’s for Sunday’s NYCM. May the weather hold and you have wings under your feet!

11/1/16 TUESDAY 9 am we take off from Seminary Baptist College entrance for a run to Blacky’s Pasture and back, over the backroads. Little of everything on this course.

11/2/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.

11/3/16 THURSDAY 7:30 & 8:45 am TRACK at COM. Those racing Tamalpa 5K or GGate Half do one round of the workout to give you some taper.

A/B gps:  2 Rounds:  400 (2 1/2′), 200 fast (200), 600 (200), 200 (200), 800 (200), 200 (rest 2′). …One round if racing this Sunday.

C gp  2 x 40 meters, 400 (4′), 200 (200), 2 x 100 (100), 4 x 50 (50), 2 x 40.

11/5/16 SATURDAY 7:30 am Start for HILL REPEATS/POWER TRAINING at Baptist Theological Seminary, off Seminary Drive. The routine: park along Seminary Drive  by college entrance; then do your out/back warm-up run along Seminary Drive. Then it’s up the entrance road to first level where I’ll have the exercise equipment set up. We start at 7:30 am.

11/6/16 SUNDAY 9 am TAMALPA 5K at Redwood HS. Here’s your chance to get in your 5K time for future speed work pacing. I’ll be lead biking. Another good Tamalpa Club event! See some of you out there!

Week of 10/24/16: Workouts, Tamalpa Challenge on Sunday, Rain

Hi Folks,

updated 10/27  4:15 pm. Added splits for 10K time, time per 400, time for Tempo.

..Note that we have the Tamalpa Challenge in China Camp (back Miwok Meadows) on Sunday. I encourage you to try this trail run conducted in three separate heats (Women, Masters Men, Open Men) – or help me on the finish line and on the course. Verity Breen is in charge and will need help, check Tamalparunners.org for how to help. We always need volunteers at a race hosted by Tamalpa. Club racing is fun and you have a chance to run with club members from all over the Bay Area. This one is in your backyard!

10/25/16 TUESDAY . You’ll be running on your own close to home; perhaps with other(s) in group who live nearby. Get in 5-7 miles steady run. We’ll do Hour (NYCM gp) or Half Hour run on Thursday at track at 8:30.

10/26/16 WEDNESDAY 8:15 am. MADISON AV GYM. Circuit with Kees at Warren’s.

10/27/16 THURSDAY 7:30 & 8:45 am TRACK at COM. Shorter intervals planned for today. If heavy rain (likely) we’ll do Hour Run for NYCM group  (their last quality run before NYCM) and Half Hour run for rest of the group. If weather is okay we  following workout:

A/B gp:  10 x 400 (on the 2 1/2′), then 1x 1000 to simulate the last part of a drive to the finish in a race.

C gp: Two rounds of:  2 x 40 meters, 4 x 100 (100), 2 x 40 meters, 2 x 150 (50).

for 10K time of 56′ (9:01/mile)    2:03/400     9:22 for Tempo;  53′ 10K (8:32)  1:56/400  8:54/400;   51′-10K (8:13), 1:53/400, 8:35 Tempo;  50′-10K, (8:03), 1:51/400,  8:26 Tempo;  48′-10K, 1:44/400,  7:58 Tempo;  45′-10K (7:15),  1:40/400,  7:38 Tempo;


Training Tip: A reminder to watch the intensity of quality workouts. In an effort to catch up on developing speed runners often put in more intense shorter workouts. It’s a trap that can lead to inefficiency and overtraining. For most of our group members, 5K race pace is good for interval training: keep it controlled and you’ll develop your race pace. A bit slower than 10K race pace, or at 15K pace is the effort level for threshold training: always keeping it under control; what I call high aerobic effort.

Weekend of 10/29 – 10/30

10/30/16 SUNDAY .  9, 10, 11 am starts. TAMALPA CHALLENGE 4.1M. At 9 am WOMEN’s race; 10 am the MASTERS MEN, 11 am OPEN MEN. Reminder that it’s a good 1/4 mile from parking along the road into registration area; then it’s back out to the Start at roadside.

NYCM group:  Taper weekend and week. So a 10-12 miler; followed by a low mileage week. OR, you can do the Tamalpa Challenge preceded by 3-5 easy miles on Saturday.

Week of 10/17/16: Amazing Brian Pilcher, Ed Whitlock, Saturday Hill Repeats

Hi Folks,

updated 10/20/16…

Results: Frank Ruona wrote up Brian Pilcher’s amazing new records on the roads since he’s turned 60 years. First in Syracuse at 5K National Championships he ran a 16:38. Then, during the Chicago Marathon where he set records at halfway 16:54, for 25K a 1:31:41 (old 1:36:20); 30K a 1:50:53 (old 1:59:33) on the way to tying Clive Davies’ 37 year old record of 2:42:44 – by gun time. That means that record could go because Masters records can be set with Net Time (the time set when Brian crossed the starting line) which means he’ll get the record. Later it was determined he did earn the AR by two seconds for a 2:42:42. He did say he got pulled along with a group at too fast a pace for 12 miles after the 5K or so: he paid with 7′ pace after mile 20. The WR for 60+ is 2:36:30 set by Yoshita Hosaka back in 2009. Pilcher believes he can attain that time or better. He’ll try at Houston in January. Amazing.

Canadian, Ed Whitlock, 85 years old, also set new WR marathon in Toronto last weekend with a 3:56:38 with only two good months of training! He would have shot for 3:40:00 if he had six months under his belt. Whitlock also has the mile in 7:18:55 and also the half marathon in 1:50:47. He also had the M70 marathon in 2:59:09; a year later that went down to 2:54:49; M75 in 3:04:54; M80 in 3:15:54. He’s had to up his long run to four hours since he turned 83 or 84 years. He does no fancy training, doesn’t use electronics and wears 15 year old Brooks shoes and a 30 year old singlet! Quite the character.

Michael Holland placed 1st in 65-59 and 110th overall with a 1:36:29 in the Redwoods Half Marathon last weekend.

Some of our group (Judi S, Kevin P, Gayle S) did the beautiful series of runs in Bryce, Zion, and Grand Canyons last week for the Trail Fest Runs. Here I thought it was a series of fun runs over the three days, but some of the group did place in their divisions during the events. Judging from the pictures it looked like spectacular scenery!

10/18/16 TUESDAY. 9 am start. Basic MILES + HILL REPEATS. Meet at Log cabin., Tenn Valley. We’ll get in several miles partway out/back on bike path to 101 overpass, then County View road, then cemetery hill. You’ll get  in 10-12 HR in order to prepare for 10/30 Tamalpa Challenge event and keep the leg strength and turnover.

10/19/16 WEDENESDAY 8:15 am. MADISON AV GYM workout with Kees at Warren’s.

10/20/16 THURSDAY 7:30 & 8:45 TRACK at COM.. (remember the groups meet earlier in the dirt parking lot to do their warm up runs). Longer intervals this week: “Ladder ” workout.

A/B gps:  200 (200), 400 (2 1/2′), 600 (200), 800 (4:30/5:00), 1200 (400 or 2:30), 800 (4:30/5′), 600 (200), 400 (2 1/2′), 200 (200).

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

Weekend of 10/22 – 10/23:

10/22/16 SATURDAY. 7:30 a.m. start for HILL REPEATS / Cross Training. Park along Seminary Drive by College entry road; do your warm-up run out/back along Seminary Drive, then come up to first cross road up and off the entry road to the college. So far: Lisa L, Shirley D, Judi S, Kevin P, Paula V, Andy V, Carrie, Lee and Greyson.

  1. Mtn Climbers 2 x 20 reps:   Short – Sprint – Long – Sprint – 1/2″B”
  2. DB Burpees & R/L DB Row x 8: 1/2 “A”- Sprint – 2 x Short – Sprint.
  3. R/L Russian Twists x 16 Reps: Sprint – 1/2 “A” – 2 x Short – Sprint.
  4. DB Thrusters x 10:  2 x Short – 3 x Sprint.

NYC Marathon group:

Two “Medium” days with 12 / 6 miles on Sat/Sun. Next week is Taper week.

Regular group:  To prepare for Tamalpa Challenge, get in a nice all around overall hilly rolling, trail run of 10 miles, for: basic endurance, hill running practice on dirt terrain, and leg strength. The over-distance helps to race the 4 Miler distance at Tamalpa Challenge.