Week of 11/7/16: Workouts, results, Final XC Race in PAUSATF Series on Sunday

IMG_3904.JPGHi Folks,

updated 11/9/16.

A number of events last weekend: Golden Gate Half Marathon, NYCM, Tamalpa 5K, Clarksburg Country Runs (20M, Half Marathon) and more.

Gayle Shimokaji (4:24:36) and Kathy Barton (4:31:45) got through the NYCM on minimal mileage – and Gayle qualified for Boston which she hopes to run with her son in 2017. Vicki’s daughter, Sammy Creath ran 3:04:02, just short of her goal of breaking 3 hours, but a terrific marathon time and PR. NYCM is not a fast course, so figure a good two minutes faster on most other courses. BTW she is a delight! I hope you can all meet her when she visits home during the Holidays.


Sammy pleased with a good NYCM!

The GGate Half had a large turnout of over 4,000 runners. Our own Verity Breen, took 2nd woman overall in 1:32:01. Great job Verity! Special congrats to Jeanie Sawaya who on her 60th birthday on race day, won her new division in 1:54:45. Judi Shaffer also hit a PR by knocking off 35 minutes and broke 2 hours with a 1:59:03, Kevin Porter in 2:03:56, also knocked off two minutes from last year. A good day for all!

Clarksburg Half, held on the same day served as the HM Championships and a number of Tamalpans did well there. Some of you who ran GG Half might try Clarksurg and run an even faster time on a flat course. In 40th/5th Joshua Bornstein 1:20:56; 41st/1st Brian Pilcher 1:21:08;  90th/1st  55-59 Diana Fitzpatrick in 1:32:03; 96th/6th Tim Fitzpatrick in 1:35:11; 109th/1st 65-69 Michael Holland in 1:39:07; 142nd/1st 75-79 Hans Schmid in 1:47:51.

Tyson Underwood got through the Rio Del Lago 100 Miler held in the Folsom area using parts of WS 100 and Cool 50K courses. He finished 150th in 28:05:00 – a very long day! Congrats to you, Tyson.

It was insane but remarkable! Imagine running around Lake Tahoe (72 miles) for 42 consecutive days, and you have what it took for Peter Kostelnick, 29 to set a new record for the run across America. To be more exact 42, days 6 hours and 30 minutes from the West to the East coast. He gets up at 3 am, has oatmeal and protein powder; then is on the road by 3:30 for his first run of the day – some 40 miles at a 9-10 minute pace. Then a break for a meal followed by a 30 mile run. He ran fourteen hours per day, consumed some 15,000 calories and enjoyed a daily leg massage. That’s running around 500 miles per week. Heck, I couldn’t cycle that much per day, or at least it would be a very tough challenge. He went through eight pairs of shoes during this incredible feat. It’s a wonder that Kostelnick didn’t suffer shin splints or any sort of overuse injuries – by day two! All that pavement running would have done me in within two days.

LOOKING AHEAD:   11/13/16 is the last XC Race on the circuit in GG Park. Done in 3 heats ( Women, Masters Men, Open Men). It’s a blast in Speedway Meadow and the area around Polo Fields: on grass and dirt, team spirit with clubs competing. I you haven’t tried XC – give it a go!

12/11/16 CHRISTMAS RELAYS (4 x 4.5 miles). Time to get those age group teams together and enjoy running with a large group of Tamalpans at this annual event!

11/8/16 TUESDAY 8:45 am. Hill Repeats. Meet at “log cabin”, Tenn Valley Rd. Those who ran the half, go easy: you’re in recovery mode.

11/9/16 WEDNESDAY 8:15 am MADISON Av GYM workout with Kees.

11/10/16 THURSDAY 7:30 and 8:45 am starts for TRACK at COM. Shorter intervals week. (do only one round if racing the XC race in GG Park this weekend)

A/B:  2 Rounds:   (3 x 200 (200), 3 x 400 (on the 2:30), 1 x 600 @ 5K pace (200))

C gp: 2 x 40 meters, 2 x 100 (100), 2 x 150 (50), 2 x 100 (100), 2 x 40 meters, 1 x 400.

11/13/16 SUNDAY 9,10,11 am starts for the last PAUSATF XC SERIES in GG Park, next to Speedway Meadow next to JFK Drive.

Fun stuff: A group of professional people posed this question to a group of 4-8 year olds, “What does love mean?” Surprising answers!

” If you want to learn to love better, you should start with a friend who you hate,”  Nikka-age 6 (we need a few million more Nikka’s on this planet)

” Love is what’ in the room with you at Christmas if you stop opening presents and listen, ” Bobby – age 7.

” Love is when Mommy sees Daddy smelly and sweaty and still says he is handsomer than Robert Redford.”    Chris – age 7