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…..

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