Week of 1/9/17: Workouts, changes this week; TCRS #1 rescheduled for 1/14.

Hi All,

updated 1/10/17, 7:11 am:  TUESDAY workout cancelled at Tenn Valley due to high tide and flooding.

TRAINING TIPS will come later….heading off to Club meeting this evening.

Hope all of you watched it on the roads, or better yet, didn’t drive at all during the stormy conditions. Staying local, shorter workouts in this wind is the order of the day. Tuesday will bring a colder front, so be ready.  It may mean running in your neighborhood if travel around Marin is discouraged.

The TCRS #1 at Tenn. Valley will be held on Saturday, 1/14 at 7:30 am; let’s hope for better weather!

1/10/17 TUESDAY 9 start. CANCELLED due to high tide and flooding. We will determine workout based on weather and tide height.

1/11/17 WEDNESDAY. 8:15 am MADISON AV GYM will be on with Kees at Warren’s

1/12/17 THURSDAY 7:30 & 8:45 am starts TRACK at COM. Longer intervals this week. After the usual 4 x 50 (50), 2 x 100 (100), 2 x 200 (200):

A/B: Two rounds of:  1200 (400) @ 10K pace; 800 (on 5′) @ 5K pace; 400 (on 2 1/2′) under 5K GP

C gp: Two rounds of:  (2 x 40 meters, 1 x 200 (200), 2 x 100 (100), 4 x 50 (50))

1/14/17 SATURDAY 7:30 am TAMALPA TCRS #1 4+ miles. Starts at Tenn Valley hiking parking lot. This is an early start so please allow time to carpool in to the Tenn Valley parking lot: parking is limited.

1.15.17 SUNDAY ….time to take advantage and get in some steady miles on the dirt terrain, but because most of you missed regular mileage due to the inclement weather – don’t try to make up the mileage in one weekend!


Week of 1/2/17: Workouts, TCRS #1 at Tenn Valley – early! Training Tip

Hi Folks,

1/6/16: update:   TCRS #1 at Tenn Valley is cancelled for tomorrow (Saturday 1/7/16) and postponed until 1/14/16.


This Saturday (1/7//17) will our first TCRS race of 2017 at Tenn Valley – with a 7:30 am start! The new GGNRA restrictions have forced this early start. It’s probably due to the demand for public use (hikers and horse back riders) that we have such an early start.

1/3/17 TUESDAY 9 am. TEMPO. Meet at “log cabin” off Tenn Valley Rd. We’ll do warm-up run to north end of MV bike path and then do our Tempo repeats. Will be 3 x 1M with .5M easy jog between each mile.

1/4/17 WEDNESDAY 8:15 am MADISON AVE GYM workout with Kees at Warren’s.

1/5/17 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Shorter intervals this week.

A/B gps:  2 Rounds of: ( 2 x 200 (200), 2 x 300 (100), 4 x 400 (on 2 1/2′))

C gp: Two Rounds of: ( 2 x 40 meters;  4 x 50 (50), 2 x 100 (100), 2 x 150 (50); 1 x 200 (200))

1/7/17 SATURDAY 7:30 start! for TAMALPA TCRS#1 TENN VALLEY RUN 4+ miles.  You are encouraged to carpool to start: parking is very limited. Can park .5M or 1M before Tenn Valley hiking parking lot and run in for warm-up.

TRAINING TIP: Up the strength of your running and triathlon body and your endurance improves – and reduces chances for injury. I have novices and experienced runners and weight training devotees begin with “Loaded Carries” , i.e., carrying loads overhead, at chest height, and at about hip level ( Waiters Walk, Rack Walk, Farmer Walk) to get the body used to being under high tension, i.e., time under tension (TUT).

The Carries are simple and basic, but don’t underestimate their value – they are huge. They work strength, stability and conditioning all at once.   For example, the Farmer Walk works all the muscle groups: back, shoulders, hips, abdomen, legs, grip and burns calories. If you can’t pick up a heavy weight and walk with it your susceptible to issues in lower back, shoulders, elbows; performing this lift/walk gives you individualized benefits. You should be able to eventually use twice your bodyweight using a “Trap Bar” for the Farmer Walk. Can also use kettle bells or dumbbells.

All three lifts work the heck out of your core and posture which helps offset fatigue during long distance and ultra events. Start with lighter weights that you can walk with for two minutes: own the weight you are using. The overhead Waiter Walk works on shoulder stability and and develop bracing the core. The core is hit hard because the back and abdomen have to work in sync. Hold the back stable and abdomen tight; much like a pumped up inner tube against the tire wall – everything braced tight all the way around your entire torso.  When you walk the legs are also stressed and work the gluteus medius, maximus and other hip stabilizers.

The other universally needed benefit is from a health point of view: solid workloads help offset the rapid decline in bone loss and muscle tissue. Research has shown that for bone growth to be stimulated it takes heavy resistance training to stimulate bone growth, or at least slow down the decline. The other strength measurement that is reduced with age is grip strength; the Loaded Carries force grip strength improvement; especially with the Farmer Walk.

Just watched the very exciting Rose Bowl game: game down to the last couple of seconds. Wow! One  remarkable player, Saquon Barkley, a heck of an athlete and very fast can do a Power Clean of 390, do seven Squats with 495 and run a 4.38 40 yards. Solid basic lifts are still the timeless way to improve athletics.