Week of 10/10/16: Workouts, SAT Hill Repeats, TCRS on Sunday,

Hi Folks,

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.

Week of 10/3/16: Workouts, Sunday RRGrade Run, the latest in Nutrition during Exercise,Tamalpa Challenge

Hi Folks,

> updated 10/7/16.…Update on RRGrade runners below……Also see Below a note about Race Nutrition and how it helped Kenenisa Bekele run the second fastest time in history: 2:03:03. (he is also the WR holder for 5K/10K , Gold Medalist for 5K/10K, 11 time XC winner: a remarkable career so far). Runners and other endurance athletes have learned a great deal about pre-race and post-race nutrition, but the science of nutrition has been focusing on providing the best energy supply nutrition during exercise during the last several years.

We’re into October with XC races to run with your Tamalpa teammates (see Tamalparunners.org and Frank’s This and That column).Many events this month as we reach a full month of races; you’ll have to select your key choices and those for the Club.

AMAZING MASTERS RESULTS set at National 5K Championships in NYC.

  1. Kathryn Martin, 65 ran 19:57 (6:26 pace)
  2. Libby James, 80 ran a remarkable 25:14 (8:07 pace)
  3. Brian Pilcher, 60 16:39.. from Ross,CA…He is also going after the U.S. 60+ record of 2:42 at Chicago Marathon.
  4. Tom Bernhard, 65 ran 17:32 – even after starting out too fast and taking a fall near the end of the race.


10/16/16. Sunday 9 am. TCRS #9 Crown Road 5.4M. see Tamalparunners.org/2016tcrsschedule.

10/16/16 Sunday 9 am Humboldt Redwoods Marathon, Half Marathon, 5K by Weott; through the Ave of Giants  which is closed to traffic for the race. Serves as the Half Marathon PAUSATF Championships. You want a PB? This is a course where I’ve run all my best half times, and marathon.

Later this month is annual “Tamalpa Challenge ” XC  4.1M race(10/30/16)  on the PAUSATF Circuit, at Miwok Meadows, China Camp area;  referred also as “The Johnny”. This year let’s see if you all come out to experience a fun XC race, support your Tamalpa teammates by filling out the age division categories. It’s in your backyard! I’ve been puzzled over the years why our own workout groups avoid this all around trail run. Give it a go, it’s a blast and good strength builder.


Tiburon Half Marathon (10/2/16), not a PB course, was a family show won by the remarkable local standout, Jake Schmitt 1;09:47;  3rd was our own Joshua Bornstein in 1:18:55;  143rd/37th Gerald Aganza 1:55:09; 184/12th Brian Wong, 200:43.  For the Women, Caitlin Schmitt won it in 1:27:18! , 3rd/1st Egda Vera in 1:33:54; 130th /4th Jeanie Sawaya in 1:53:17;  212th/39th Carrie Basham Young in 2:12:24.

10/4/16 TUESDAY 9 am – start MILEAGE & finish with HILL REPEATS. meet at “log cabin”. You’ll run to Tenn Valley hiking parking lot, keep going to where pavement ends, to where trail splits and on way back to do 10 short repeats at Highland Av. runners can shorten or add miles; depending what you’re preparing for.

10/5/16 WEDNESDAY 8:15 am  MADISON AV GYM workout with Kees.

10/6/16 THURSDAY 7:30 & 8:45 am starts. TRACK at COM. longer intervals with “Alternating 400’s” for 2/3 of the workout. After the 4 x 50 (50), 2 x 100 (100);

A/B gps:  2 x 200 (200) strong strideouts; then 2.5 miles (10 laps) of Alternating 400’s, i.e., 1 st 400 @ 5K race pace, followed immediately/no rest, right into 400 @ 15-20″ slower; repeat for 10 laps total which means 5 laps fast/ 5 laps at 15-20″ slower. It’s a continuous workout, simulates racing, pacing practice, builds fitness; can run with good quality but suffer not setbacks.

C gp.

Weekend of 10/8 – 10/9:

NYCM group: Two Medium run days totaling 18-22 miles depending where you are with your long run mileage (or get in the miles over 3 days). Can consider Sunday RRGrade 8M run as your second day’s run.

10/9/16 SUNDAY 7:45 am start for RRGrade Run 8M. It’s been a while and we’re celebrating Carrie & Lee’s wedding..Text me if you need ride down from top of Tam ($5) so I have a head count.(Sandy and I will drive; perhaps Shirley if we need another driver)… Always a good uphill tempo workout….NYCM group can use this run as your 2nd of two “medium” days run. So far:  Kevin P, Judi S, Pam J, Gerald A, Maggie W, Mark W , Lisa L, Shirley D., Linda M.

Race Nutrition: I wrote up the remarkable performance by Kenenisa Bekele’s remarkable Berlin Marathon performance-the second fastest time in history in last week’s posting. Letsrun.com posted a side-note about the concentrated carbohydrate (CHO) supplement Kebele took in during the race developed by Swedish manufacturer, Maurten.

The problem has been for the body to absorb any concentrated CHO : gastric emptying is slows down dramatically resulting in less fluids and CHO being absorbed by the body. During my years at school we learned that a greater concentration than 1.5 – 2% solution slowed down absorption. Maurten company has found a way around the problem to maintain high blood glucose concentration during an endurance effort and that the muscles receive much more fuel during exercise. Very significant…The product won’t be available to you and I until 2017; they’re still working on it. Needless to say, the performance by Bekele, a very much elite athlete, and knocking two minutes off his best marathon shows the results are promising.  Stay tuned.