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.

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