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!

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