Week of 2/27/17: Workouts, Sat HR, Mark Richtman sets new AR

Hi Folks,

We’ll be out today (Sunday) and back on Monday. Saturday is Cool 50K which Judi Shaffer and a good number of other Tamalpans will be running.  Sunday, 3/5/17 is Napa Marathon which Mark Fujwara will be running; I’m sure there are other Tamalpans running this beautiful course from Calistoga to Vintage HS in Napa.

RESULTS: Wow! Mark Richtman, set a new AR for 50M for M60-69 in 6:17:24 at the River Run 24 hour event – by about an hour (old 7:16:50)! Congrats to you Mark. Pictures will be posted later..Also Florencia Amyx won her division in the very hilly “Inside Trails Lake Chabot” run and Vicki DeMenno got 3rd in her division for the Half.

HANS SCHMID had a remarkable run experience in Chad! That’s right Central Africa where he ran a 187 km race, guided through by GPS only! He spent 8 hours lost in the darkness when he accidentally deleted the course directions! More to come…

Lisa and Judi celebrate Judi’s new PB of 6:36 on a sloppy course for the Cool 50K. Nothing like a PB to make it a satisfying day. I ‘m sure more Tamalpans ran today. We’ll see who else ran this popular ultra.

2/28/17 TUESDAY 9 am start for TEMPO. Meet at “log cabin” Tenn Valley Rd. You’ll be doing .5M Tempo / .5M easy, but last Tempo rep is a mile from 3M marker to end at 4M.

3/1/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s at 148 Madison Av, two blocks from Civic Center. A solid Swings and exercise warm-up routine followed by a Circuit.

3/2/17 THURSDAY 7:30 & 8:45 am TRACK at COM. Short interval emphasis.

3/4/17 SATURDAY 7:30 am. HILL REPEATS / Cross Training. Theological Baptist Seminary college. Meet by entry road to the college, park along Seminary Drive about 7:10 am to get in a warm-up run along the Bay. Then go up entry road to where I’ll have exercise stations set up.

3/5/17 SUNDAY – get in a solid trail run and mileage.

Week of 2/20/17: Workouts this week, Saturday HR,

Hi Folks,

updated 2/22/17

Brace yourself for another week of rain! it helps to have the proper gear ready for running in the rain, keep the run efficient; perhaps a bit shorter than on clear days – enough to keep the base going. After the runs, put newspaper in the shoes after removing the liners; replace with another batch of newspaper to draw out the water overnight. But we have some clear weather coming Wednesday through Friday.

I’ll be out on Sunday. Can do Saturday Hill Repeats – we are supposed to have rain, but I think it is likely mild. Let’s see how it looks by Friday and will update the blog.

2/21/17 TUESDAY . TEMPO WORKOUT – on your own. Time to hook with your local running partner and pick the course where you can get in a variety of 3-4 x ( 4′ – 10′ repeats) on a flat to modest rolling terrain course for total of 6 miles.

2/22/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. The set warm-up, then a total of 100 Swings in reps of 12 alternated with key exercises; then do the Circuit.

2/23/17 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Longer intervals this week. After warm-up 1.5 to 2M;  4 x 50 (50), 2 x 100 (100):

A/B gps:   2 x 200 (200), Two rounds:  (800 (on 5′), 1000 (200)) run at 5K race pace: controlled high aerobic pace; don’t go “over the edge” in effort.

C gp: 2 x 40 meters..Two Rounds of:  (2 x 100 (100), 1 x 200 (200))

2/25/17 – 2/26-17 Weekend.

2/25/17 SATURDAY  7:30 am. HILL REPEATS/Cross Training at Theological Seminary College site, off Seminary Drive. As usual get there about 7:10, park along Seminary Drive, by the entry road to the College; get in a good warm-up run out/back along the Bay. Then run up entry road to first cross road where I’ll have the exercise stations set up. There will be 4 exercises with sets of 5 hill repeats in between each set for a total of 20 hill repeats. We will incorporate 1-2 three to four minute repeats for the reasons I mentioned in last week’s Training Tips. It is important to work up to this volume gradually so you give your body time to adapt to the stressful workload.

2/26/17 SUNDAY….A good day to get in your trail mileage! (be ready for possible rain).

TRAINING TIP:  continuing on the them from last week’s posting on how to improve your fitness by Norwegian exercise physiologist, Ulrik Wisloff, Ph.D using the ” 4 x 4′ (3′)” program to up your VO2 Max as you prepare for the trail races and road runs coming up this Spring. After finding that many athletes were working out e.g., running but their fitness was low; he came up with a program to improve cardiac output (HR x Stroke Volume) and Cardiorespiratory Fitness (CRF). As I’ve said “just getting in miles doesn’t mean you are fit.”

The idea is to work up to include 4 sets of 4′ repeats at 85% of max effort followed by an easy 3′ recovery to improve CRF.  Runners can include it with the approximate time period of 800-1000 meter repeats on the track or on hills; cyclists can do 4′ pickups hard on the flat or upgrades, rowers can do 4′ pickups on the erg followed by 3′ easy rowing.

It’s a workout you include once to maybe twice per week at most to stimulate the change in fitness. Too much of the same thing becomes too much and boring: athletes won’t stay with it. You may need to work up to the volume by starting with 1 set of 4′ (3′), then 2 x 2′ bouts and gradually work up to 2 x 4′, and eventually 4 x 4′. You will improve your fitness!


Week of 2/13/17: Workouts, Saturday Hill Repeats, Sunday Time Trial

Hi Folks,

updated 2/16/17 ( 3:30 am); no TRACK today: quite a weather system that has moved in!…..6:30 am : Looks like main storm cell passed so we are back on…I may be late for 7 am group; 8:45 am is on.

I am scheduling HILL REPEATS again for Saturday; apparently it wasn’t clear that last Saturday’s HR’s were a go! We’ll decide on Friday if we will hold the Saturday Hill Repeats. If it’s raining, I will cancel.

…I’ll have some Dipsea Training Tips below regarding why run 4′ repeats and working on your fitness age.

I have to postpone RRGrade to another Sunday; this Sunday I’m taking Dave C and Mark F through their 16M Marathon pace Time Trial out/back from RN. Each half mile is marked on the road. Anyone who wants to pace at 7:45 or 8:45 to 9′ pace can join in. Sandy and I will be biking with them to provide water. The forecast is for the rain to pick up on Sunday night, so we might be okay for the time trial.

Remarkable performance: New women’s World Record set at the RAK Half Marathon in ABU Dhabi. PERES JEPCHIRCHIR, Kenya pushed to the end to outrun Mary Keitany also of Kenya 65:06 to 65:09; then collapsed (but recovered quickly. Her splits were amazing: 5K’s in 15:37, 15:27, 15:24, 15:10; then faded to a 15:43 pace over the last 1K but managed to take the win. Here first 10K was about 31:07; ran the 10K-20K in 30:33, along with a 10M split of 49:30. First six women ran under 68:00! Nineteen of the top 50 half marathon times were set here. Monetary incentive helps: Jepchirchir won a $100,000 bonus for setting the record in addition to the $13K for first place.

I2/14/17 TUESDAY 9 am Start for HILL REPEATS on hill leading up to GGBridge. Meet at Discovery Museum parking lot; from there we will do warm-up run, start on HR workout – plus add two key specific repeats.

2/15/17 WEDNESDAY 8:15 am Start. MADISON AV GYM workout with Kees at Warren’s. After warm-up we will get in a total of 100 Swings plus exercises; then comes the Circuit followed by 3 x 3 BB deadlifts or trap bar deadlifts. The goal is to balance the body’s musculature, and develop strength.

2/16/17 THURSDAY 7:30 & 8:45 am starts for TRACK at COM.. TRACK is back on after 6:30 am since storm cell just passed; I’ll be late for 7 am group… 8:45 am group is on….shorter intervals. After the warm up run and the 4 x 50 (50), 2 x 100 (100):

A/B Groups:  Two Rounds of:  (3 x 200 (200), 2 x 300 (100), 3 x 400 (1 1/2′)).

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

2/18/17 SATURDAY 7:30 am HILL REPEATS/interspersed with key strength exercises ( a make- up day for the scheduling error! BUT, if it turns out to  be a strong rainy morning, I will cancel by Friday. Latest is that weather might be okay. Held at Baptist Theological College off Semiary Drive. Arrive prior to the 7:30 start, park along Seminary Drive near the entry road to the College and do a warm-up run along the Bay. Then run up the entry road to where I’ll have things set up on the first cross road. (check in later this week).

TRAINING TIPS: for Dipsea and upping your Max VO2 levels.

DIPSEA background fitness development is key during January, February,  March through mid-April: avoid the more last minute approach to preparing for an arduous race as the Dipsea. There are so many approaches to preparing for this race, many are valid – depending at what level of fitness you are going into training for the Dipsea. Age and weight are factors because both affect the amount of recovery between quality workouts on a demanding course.

I suggest during the first three months of the year; include  hill repeats of 15″ to 4′ in length one to two times per week working up from six to eventually twenty reps for leg speed, power and fitness; develop your long run 13-15 miles for endurance so that you can race the 7+ miles at a strong effort. Then its onto the Dipsea course armed with an improved fitness background and stronger legs to handle the demands of this unique trail run.

I encourage not getting on the course too early and hitting a stale point in training. I’ve found that, for most of the group, tackling the course twice per week is a good limit. Make those sessions productive and allow time for recovery and maintaining the long run.

One productive workout sample you can use now is suggested by Norwegian physiologist Ulrick Wisioff, Ph.D., to improve your cardiac output and therefore your Max Vo2. The heart muscle can be trained as any muscle, not by slow jogging, but by more intense repeats: it takes that 85% effort to stimulate change. The question how many and how long to do the job without becoming too much or boring. He found that running 4 x 4′ repeats at a quality effort ( I say one mile to 5K race effort), followed by 3′ of easy recovery. If you haven’t been running regular hills I would suggest running 4-7% grade, i.e., a grade you can run a very steady and fast pace for the four minutes. By not jumping into steep hill work you avoid over stressing your Achilles tendons. During your hilly day run, after a good warm-up mix up the variety of length of hill repeats; then begin with one 4′ repeat, followed by 2 x 2′ bouts. Another day it’s 2 x 4′(3′) and 2′ repeats. Gradually work up to 4 x 4′ (3′) repeats if your legs are not acclimated to that sort of leg stress. Sudden jumps in the volume of training usually end up in a setback: that’s why you build your fitness and leg strength during the first 3-4 months of the year.

These hill running bouts help you develop good fitness and leg power for the Dipsea course: it’s always requires tough effort and strong legs. A note of caution: begin with one day per week of the 4 x 4′; allow for recovery and the other workouts. Remember for every quality workout, the adaptive changes take place during the rest day. Gradually work in two days per week of hill training, i.e., the “weight training” of running.

….more to come.