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,


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