updated 10/14/16 7:40 am. Looks like we’ll have clear weather for Sat Hill Repeats…Andy, Paula, Michelle W, Pam J, Lisa L are onboard so far.
Then, to illustrate that the training program during the beginning of the Running boom, largely kicked off by the Gold Medal performance in the marathon by Frank Shorter at the Munich Olympics, hasn’t changed much since. It’s solid no nonsense training. Here’s the sample week’s training:
From 1973 source by Fred Wilt, the General Schedule “Frank Shorter “ Training Schedule: 7 times per week in A.M., 7-10 easy miles (6:30-7′ pace); 4 times per week in the P.M. , 15-20 miles (under 6:00 pace); 3 times per week in P.M., Track Intervals using fast reps and short recovery, .e.g. , 15 x 440 in 62-64, with a 50 yard recovery jog. Total volume: 120-160 miles per week. One must remember that Shorter also raced in the Olympic 10,000 and placed fifth. It took a well balanced program to prepare him for both the 10,000 and marathon.
>A number from the training group had a beautiful day for the GGRade Run Sunday morning; a terrific day to be out anywhere in the Bay Area or Tahoe! Looking ahead to Saturday; let me know if you’re interested in running Hill Repeats at the Seminary College so I have a head count. I’m having you point to the Oct. 30th TAMALPA CHALLENGE XC 4.1M run that the club is hosting for the many running clubs on the PA Circuit. This is an event to run with your teammates – right in our backyard! There is the TAMALPA TCRS the next day, but that can still work if you’re training through it. It helps that the course is flat.
Results: Skyline to the Sea marathon last weekend Tyson Underwood, got in 9th place with a 4:44:54 and Judi Shaffer a 45th with 5:43:01. No doubt a hilly trail course.
10/11/16 TUESDAY 9 am start. HILL REPEATS & MILEAGE. change meeting site to “log cabin”, Tenn Valley Rd site…running towards Sausalito’s Bay Model and back with pickup on bike path on way home.
A perfect finish to our monthly RRGrade run to the top of Mt. Tam. We are fortunate to have such a scenic and historical course that takes you from downtown Mill Valley up a steady 5-7% grade to the top.
10/12/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s.(148 Madison Av; two blocks from Civic Center). The usual solid Circuit and kettlebell Swings.
10/13/16 THURSDAY 7:30 & 8:45 am TRACK at COM.
A/B gps: 2 Rounds: 2 x 200 (200), 4 x 400 (2 1/2′), 1 x 600 (200)
C gps: 2-3 rounds of 4 x 100 (100), 4 x 50 (50), 1 x 200 (200)
10/15/16 SATURDAY 7:30 am start for HILL REPEATS / Weight training. At Theological Seminary College off Seminary Drive. Park below along Seminary Drive; do your wam-up out/back run then we’ll meet up at the first cross street off the entry road into the Seminary. The workout consists of a set of exercises followed by 5 hill repeats of various distances; four rounds total, to be finished within a half hour...So far: Lisa L, Andy & Paula V, Pam J, Michelle W..
10/16/16 SUNDAY 9 am TAMALPA TCRS #9, CROWN ROAD 5.4 Miles. see Tamalparunners.org. Note, that parking is limited: make an effort to carpool to the race site.