Week of 11/28/16: Workouts, Results, Saturday Hill Repeats, Christmas Relays

Hi Folks,

Looking Ahead: Please pre-reg by 12/14/16 for the Christmas Relays (12/11/16) so Tamalpa can help with the entry fee ( all on Frank’s “This and That” email)..The Xmas Relays start at 9 am; the Start/Finish is the north end of Lake Merced parking lot. Teams consist of 4 person teams with each person running 4.464 miles. Send $10 made out to Frank Ruona, 4 Windmill Place, Novato, CA 94945. You will also need a USATF card so your run scores for Tamalpa Runners which can be obtained online: www.USATF.org/membership/appplication. and is good for this race and 2017 races. Note that Tamalpa Club number is #100 to enter on the application. Frank will place you on the appropriate sex/age division teams. We should be able to enter some 20 or more teams! The race is fun with the team emphasis; Tamalpa will have their banner up, with snacks and coffee for our members. So don’t delay, get your name and signup in so Frank can help organize the teams. The Club always tries to field an “A” team for each category and balance out the other teams: we’ve done quite well as a Club so let’s continue the tradition. What I’ve seen is that all those who join in have a good time!

You’ve just gone through the first round of dealing with the Holiday Season and the trappings that could derail your training. How did it go? During November and December time available for training becomes scarce; I suggest maintaining shorter workouts rather than skipping them entirely. It’s then much easier to up the training when January rolls around coming off a base … Some folks have tackled the challenge by participating in races during the Thanksgiving break:

The Quad Dipsea was held on a rainy Saturday, and Judi Shaffer did successfully run this very challenging 28 miler! The Thursday before, on Turkey Day, she placed 2nd in her AG  for the 5K at the Turkey Trot in Novato. Others ran the 10K: Dave C in 51:48, 13th/26 in AG; Kate D in 53:42  for 5th/27; Kevin P in 55:06 for 5th/12 in AG.

11/29/16 TUESDAY 8:45 am TEMPO on MV Bike Path. Meet at “log cabin” , Tenn Valley Rd. We’ll do the usual warm-up to the north end of the bike path. We’ll do 1.5T/.5M easy; T/.5 easy, .5T-finish.

11/30/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.

12/1/16 THURSDAY 7:30 & 8:45 am starts. TRACK at COM. Shorter intervals interspersed with 5k pacing long intervals. Why this combination? The 200’s to sharpen your leg turnover; the 1000 and 800 run at 5K pace to demonstrate how much easier it is mechanically to run at a 5K pace. After the warm-up, the 4 x 50 (50), 2 x 100 (100):

A/B gps:  4 x 200 (200), 1 x 1000 (200), 4 x 200 (200), 1 x 800 – finish.

C gp:

12/3/16 SATURDAY 7:30 am HILL REPEATS / Cross Training. Held at Theological College off Seminary Drive. Come about 7:15 and park by entrance to College to do a warm-up run along Seminary Drive and along the Bay. That way you’re warmed up for the 7:30 start. After the warm-up go up the entry road to first level where I’ll have the workout stations set up adjacent to the hill repeat courses. The HR routine is designed to be completed within about a half hour….So far coming to workout: Lisa L, Judi S, Shirley D, Paula & Hunter, Carrie,


Week of 11/21/16: Workouts…Thanksgiving Week

Hi all,

(Have no WiFi out where we are (Hotspot not working either) so doing a quick note here.)

No Tuesday or Thursday workouts…Good luck to those running the Quad Dispea this weekend…..Enjoy your Turkey day and weekend.

11/23/16 WEDNESDAY . 8:15 am MADISON AV GYM is on with Kees; held at Warren’s.

RESULTS: just heard from Shari Tracy: she was able to check off Ironman from her bucket list: she completed IMan Arizona in a very good time of 12:14; she was in 1st place in her division through the bike portion (a 5:42 ride), but lost AGP during the run. In any case, she should be very pleased with completing this tough three discipline event.

This weekend get in 8-10 miles for your longer run if gearing up for the Christmas Relays (12/11 weekend) . Reminder: get in touch with your team captains (check with Tamalparunners.org site so you can be on a team of four. Last year I think we had some 20+ Tamalpa  teams ; always great camaraderie, bagels, coffee and a chance to meet more Club members.

Week of 11/14/16: Workouts, RRGrade on Sunday, results..

Hi Folks,

updated 11/18/16:  RRGrade is CANCELLED FOR SUNDAY: weather front moving in and I’m out at Bolinas for the Holiday. We will reschedule, okay? Meanwhile get in a run on the trails of 8-10 to help prepare for CHRISTMAS RELAYS….It would help to let your team captains know that you’d like to run the Relays: organizers like to have the pre-registrations in for these teams of four – and you get help with the entry fee if you do preregister.

> I’ll be going to Bolinas on Friday to begin Thanksgiving break…I’ll be in for WEDNESDAY Circuit training at Warrens.

RESULTS:  Tamalpa Runners had good weather for the final Regional XC Championships in GG Park. There was good competition, camaraderie and post-race snacks by Verity Breen and Edda Stickle. A good time by all.

 A good Tamalpan turnout for the last XC race and Championships in GGPark!

Lee and Carrie ran Big Sur Half in 1:52 and 1:54 respectively: always a scenic course near Monterey Bay Aquarium….Egda Maldonado competed at Sacramento in her first Spartan Race. She did well for herself by placing 68th out of 440, 5th woman and 3rd in 35-39 with a 1:26:15. It’s certainly a test of all around fitness with running, strength and muscle endurance completing a good number of exercise stations. I think she needs ab work.

Egda at Spartan Race in Sacramento where she placed 3rd in her division! Could be the start of a new competitive career! 
Kathy Barton and Gayle Shimokaji got it done at NYCM last week.
11/15/16 TUESDAY 8:45 am SEMINARY to Blacky’s Pasture and back; meet by entrance to Theological Seminary College. We’ll run clockwise, up Ricardo, and make our way to Blacky’s Pasture, water fountain. Return route will also include a hill. Primarily a mileage day as many are recovering from a race over the weekend.(course can be altered)..

11/16/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.

11/17/16 THURSDAY 7:30 & 8:45 am starts TRACK at COM…longer intervals this week for 5K pacing. After the 4 x 50 (50), 2 x 100 (100):

A/B 1 x 200 (200), 2 x 300 (100), 4 x 1000 @ 5K pace (200).

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

11/20/16 SUNDAY 7:30 am RAILROAD GRADE RUN 8M. is cancelled due to the rather inclement weather with high winds coming this weekend – and that I’m out at Bolinas…I’ll make breakfast in bed for Sandy instead and make some points.


Those in our workout group adding additional exercise training with the free weights should limit that training to twice per week. The focus is on building strength, not “working out”; your endurance training whether running, cycling or the triathlon is where you spend most of your time. The barbell, kettlebell and mobility work are to balance your musculature, build strength and you’ll avoid overuse injury setbacks. The exercises can be limited; keep it simple, stick to the basics and train consistently. We’ll go over key lifts/exercises another time….Add rolling and stretching to your program and you should be able to maintain your strong endurance program – injury free..

There is no difference between the quality of muscle tissue of men and women. One cannot see the difference under a microscope. There are other differences, such as hormones, percent body fat, the hematocrit, lung volume and other sex differences. There is, of course, a good amount of overlap in ability and performance by women over men ever since women have had the opportunity to play sports, do strength straining and test their limits. It’s amazing to see how far sports, fitness and professional training has come for women since I was in high school during the early 1960’s…..