Week of 1/23/17: Workouts this week, this weekend,

Hi Folks,

updated 1/25/17: i did put Winter Training Tips up on last week’s blog that may give you help for Jan-March ¬†training.

It will take motivation to train consistently during these rainy weeks. It’s important to maintain consistency even it means cutting some workouts shorter – but get them in. Having the right apparel for poor weather days helps to keep your training program on track. One tip to do after running in the rain is take the liners out of your shoes and put in newspaper for a hour or so; then remove the wet paper and put in a new batch for the day or overnight. This will help prepare them for the next day’s run.

I’ll be out timing a race Saturday morning in San Mateo and then away for the weekend.

1/24/17 TUESDAY 8:45 am. Emphasis is on getting HILL training & 5-7M total.¬†We’ve had a change in routine for Tuesdays: I’m having members of the group hook up with others in their local area for workouts. It’s getting to be quite a hassle with traffic for some members to drive to the workout locations in Marin. I’ll be coming out for some of the workouts, but not this Tuesday. What I will do is schedule in more of the Saturday Hill Repeat sessions as that seems to draw a good turnout – and is productive for those who participate. So if you’re in Kentfield, Ross, San Anselmo area you may run the Water District located close by; if you’re in Mill Valley it’s Tenn. Valley, MV bike path or Blacky’s Pasture, and in San Rafael, the China Camp or McInnis areas.

1/25/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. Swings x 70-100 and core work followed by a 9 station circuit for two rounds.

1/26/17 THURSDAY 7:30 & 8:45 am starts TRACK at COM. longer intervals this week. After the warm-up run, work on this sample mobility exercise: place 4 hurdles in a row set a low height; hands behind your head and do a walk-over each hurdle: forward and backward. This drill helps get your helps and hip flexors loosened up.

4 x 50 (50) pickups, 2 x 100 (100) pick ups:

A/B gps: ¬†200 (200), 1 x 400 (2:30), 600 (200), 2 x 1000 (200)@ 5K pace; 1 x 800 (on 5′), 2 x 400 (2:30). ….Those running Kaiser Half Marathon or Napa Marathon add 1200 @ 10K pace.

C gp: 2 x 40 meters, 2 x 150 (50), 1 x 200 (200), 1 x 400 (3:00), 1 x 200 (200), 2 x 150 (50), 2 x 40 meters.

Weekend of 1/28 – 1/29:

Now that you have a rain-free weekend coming up; it’s time to get in mileage again. Supposed to be good weather, so get in an enjoyable distance run with friends. Not too long if you’re running Kaiser (2/5/17); can do a 10 miler,then 5M the next day followed by a taper week.

Those gearing up for Napa are scheduled for an 18-20 miler followed by a moderate mileage week; then running Kaiser Half.

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