Week of 3/6/17: Workouts, Power for Dipsea: Hill Repeats & RRGrade, Results,

Hi Folks,

updated 3/9/17..

Daylight Savings starts Saturday night: turn back your clocks!

Will be adding training tips regarding shoulder care over several posts because so many of us have issues with this very mobile, yet unstable joint

  1. I am postponing this Sunday’s RRGRADE Run to the following weekend because we have the March TCRS “Gold Hill” 5.5M this Sunday, in Novato (see: TamalpaRunners.org for details).  This still works with my plan to have include two quality days in a row one or two times per month. The idea is to build your foundation of leg power and endurance so that once Dipsea course training begins in later April you can work the trail effectively. You’ll need all the power base you can develop over March and April!

2) Hold the presses! Unexpected result at Napa Valley Marathon. Kathy Johnson was up in Napa celebrating her birthday when she decided at the last minute to sign up race day for the marathon – in spite of the inclement weather. Here she hasn’t been running much at all for months due to a setback: last thing I expected! She ran smart: started out easy, walked through each aid station; picked it up at the end and ran finished in 270th place, 73 female, 7th in her 50+ division with a 3:42:09! Qualified her for Boston – well under the 4:00 requirement. I never did see her out there; I certainly wasn’t looking either! PS I don’t recommend her system for running these marathons: she’s an anomaly.

DIPSEA TRAINING: Theme: TWO CONSECUTIVE DAYS OF HILL WORK. Meanwhile, those of you gearing up for Dipsea should be well into your strength and power training along with the 10-15 mile longer run for endurance. At least one time per month: one weekend will consist of Hill Repeats on Saturday followed by a “medium” long run on Sunday of under 10 miles. This Sunday I suggest that everyone run Tamalpa’s TCRS Run, Golden Hill 5.5M run at 9 am: gives you a hilly Dipsea practice effort the day after Hill Repeats.

Also Mark Fujwara, a new member to our workout group,  was running it with the goal of going well under 8′ pace.I rode my bike in reverse direction from the finish area until I saw Mark at about mile 22. It was quite a day as the runners experienced rain, couple of bouts of hail and wind! Mark was running in tandem with a young lady, Lindsay: they kept each going at about their 7:45 goal pace per mile. It was a painful redline push over the last three miles – as is usually the case with the marathon. He ended up with a 3:20:54 and 16th in the 45-49 age division. Good job, Mark!

Benjamin Heck, in his second marathon won the race in 2:29:11 and Erica Weitz came in 10th overall in 2:48:48

Judi Shaffer ran her PR by 5 minutes (6:36) at COOL 50K last Saturday (see picture on last week’s posting. Always satisfying to run a personal best/record: a good weekend for our group.

OBSERVATIONS at NAPA MARATHON 3/5/17. I decided at the last minute to zip up to the Napa Marathon and see how the marathon scene has changed – or remained the same since I ran it last in 1984 with Sister Marion Irvine as a tune-up for her Olympic Trials. Our company also provided the timing of this unique marathon for a number of years.

As I rode the course in the reverse direction on Silverado Trail, I was struck by the number of runners who were struggling between miles 21-23 at the five hour point in the race. I come back again to the need for novice marathoners to get into shape prior to tackling the marathon program. One can avoid overuse injuries, structural setbacks and pain by developing an all-around fitness program of strength, minimal running, flexibility, mobility and foam rolling to prepare for such a repetitive leg use challenge to finish 26.2 miles. One needs to become an athlete; then tackle the volume of miles required for the marathon. It will make for a far more satisfying and pain-free experience.

I went to the Results area and met Race Director, Dave Hill, who’s worked the race for many years along with ultra running star, Gard Leighton and others. Also saw Buzz of Buzzword Prods who took over the job of timing after we retired from our race timing business. We talked of the old days and noted that this year the numbers were down for the marathon. I attributed it to the poor weather during the Winter which I’m sure deterred many runners from getting in the proper training for the marathon. It takes a commitment to train through the winter and darkness.

3/7/17 TUESDAY. 8:45 am TEMPO. Meet at “log cabin” (some meet at MV Rec Center). Do warm-up run to north end of bike path. ( I will not be there), but do 3 rounds of:  .5MTempo/.5M Easy; finish with 1M Tempo.

3/8/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s.

3/9/17 THURSDAY 7:30 & 8:45 am. TRACK at COM. Longer intervals this week. After a 1.5M warm-up run, 4 x 50 (50) pickups; 2 x 100 (100) and high skip drills. The focus is to zero in on consistent 5K goal pacing and improve your VO2 Max with 4′ bouts, i.e., 1000’s take about 4′ to run.

A gp: 1 x 200 (200), then:  4 rounds of: ( 1000 (200), 200 (200)).

B gp: 1 x 200 (200), then: 2 x ((1000 (200), 200 (200), 1 x 200 (200)); 1 x 800 (5′), 200 (200);  1 x 600 (200), 200 (200).

3/11/17 SATURDAY 7:30 am HILL REPEATS/Cross Training at Theological Seminary College site off Seminary Drive. Park along Seminary Drive, near the entry road to the College; run a warm-up run prior to the 7:30 am start one block up on the entry road where I’ll have the exercise stations set up and workout boards for the Hill Repeats and Exercise stations. The exercises emphasize more explosive lifts, rather than slow strength moves to help promote speed on the hill repeats.

>  Two rounds: (DB Burpees x 3 + Mtn Climbers x 8)

Short  –  1/2 A  –  2 x Sprint  –   1/2 A

>  R/L  2 x reps of Top Half TGU

Sprint  –  Long  –  Sprint  –  2 x Short

> KB/DB  Dual Hand Ab Crunch x 15 & Russian Twists R/L x 10

2 x Sprint  –  Short  –  1/2 A   –   Long

>  Med Ball Jacks x 15 w/ Dual H Ball

2 x Sprint   –   2 x Short  –  Sprint

After the HR, you go directly to Tire Pulls and Loaded Carries to round out the workout for the last phase of power training for running.

3/12/16 SUNDAY. 9 am TCRS – GOLD HILL RUN, 5.5M in Novato. So instead of our RRGrade Run, run the Club event because it is a hilly course and a good follow up to the Saturday run.