Week of 12/5/16: Workouts, Christmas Relays on 12/11, Results

Hi Folks,

updated 12/7/16: 8:40 pm. Looks like cold rain increasing.  Regarding TH morning TRACK: it’s supposed increase overnight and in the morning; I will NOT BE THERE.  I suggest running the warm-up course and more for mileage. I’ll leave it to you if you want to run the workout; I just don’t want you to pull a muscle under cold and wet conditions! Take out the fast 200’s and stay with the 1,000 (200), 800 (4:30/5′), 600 (200), and Mile.

I’ll be out for most of this coming weekend, so no Sat Hill Repeats and the Xmas Relays are held on Sunday, 12/11/16. Be ready: you may have some rain during the event. Have a good set of warm clothes, rain gear as you wait for your leg of the Relay.

The good news is that Tyson Underwood and Wim Van Dam got into WS 100 Endurance Run  held on June, 2017; now they have to do it! It’s a difficult race to get into, so if you’re one of the lucky ones to get in – you take it! It’s going to be a busy six months for those two and about 200 others in order to prepare for this very hilly test of endurance from Squaw to Auburn. Tyson, who just completed the Del Lago 100 miler, will be looking for support crew at the aid stations and Judi S will likely help with pacing duties.

TWO THINGS this month:

A)  During this busy – and stressful time of preparing for Christmas, family gatherings, parties to attend; take the time to relax and enjoy the Christmas experience too. I like sipping the hot chocolate ( or eggnog), watching some old classics, catching some of my favorite music, gazing at my Christmas lights (once I finish putting them up): just kicking back a for a few time outs. Maybe catch one of the Christmas shows, e.g., White Christmas and say hi to Kevin P who is playing in one of his favorite productions featuring the classics.

B) Strongly consider volunteering this Holiday at a place such as St. Vincent de Paul’s and many other important charities. I’ve learned long ago from some interesting studies and speaking to those who give their time and/or money support that those who volunteer are some of the most fulfilled individuals you’ll meet.

Looking ahead:   Sunday, 1-1-17 is the traditional RRGrade Run from downtown MV to the top of Tam. Each New Year’s day the Gravity Car Museum has an open house with snacks and drinks; you’ll see hikers and runners making their way up the trails and RRGrade fire road to the top that morning.

 Sunday, 12/4/16 was the running of CIM from Folsom to Sacramento under cool but good weather conditions…Yehoshua Bornstein placed 145th, was a  thrilled to ran a PR 2:45:11 ( 10K=38:42, half= 1:21:40, 20M= 2:05:11).

 

Quad Dipsea runners ran the race (28 miles of very hilly terrain and stairs)  on Thanks giving weekend through stormy and slick trail conditions. Judi Shaffer ran well within herself placing 178th in 7:23:56  (photo by Dave Champagne) …The amazing Hans Schmid, 76 years young; “Sea Biscuit” lived up to his name placing 168th in 7:13:33. John Lundy 53, was the last man under six hours in 67th with a 5:59:17. Darin Banks placed second overall with a 4:21:17 – at age 50! The Quad was won by David Roche in 4:11:53 and for the women, Angela Shartel, 42 who placed 34th overall with a 5:29:32.  Examining the results it was interesting to see that many good and novice runners alike ran the first two legs too fast with a noticeable drop-off for the last two legs.

12/6/16 TUESDAY. 8:45 am HILL REPEATS & MILEAGE. Meet at “log cabin” off Tenn Valley Rd.

12/7/16 WEDNESDAY 8:15 start. MADISON AV GYM with Kees At Warren’s place. KB Swings, plus other dynamic exercises before we start the Circuit, followed by strength with Deadlifts.

12/8/16 THURSDAY 7:30 & 8:45 am starts TRACK at COM. Longer intervals this week and prep for Sunday’s Xmas Relays. It will be cold and rainy; if you decide to run the track-take out the fast 200’s and do pace long intervals:  1000 (200), 800 (5:00), 600 (200), Mile at pace for Sunday.

A/B.  1 x 200 (200;  1000 (200) @ 4M race pace, 200 (200) @ mile pace; 800 (4:30/5′), 200 (200); 600 (200), 200 (200),  1 x Mile @ 4M pace.

C gp. 2-3 Rounds of: ( 2 x 40, 2 x 100 (100), 2 x 150 (50), 2 x 40)

Weekend of  12/10 – 12/11.

This Sunday features the Christmas Relays (12/11/16): there’s still time to register your team of 4 members, or submit your name to Frank Ruona (fdruona@comcast.net) and he’ll put you on a Tamalpa Team in your age group. Join your other Tamalpan Club members in what is one of the few relay races on the PA Circuit.