Week of 4/24/17: Workouts, MMDR volunteers needed,

Hi Folks,

updated 4/26/17…

Yesterday we had a fairly good turnout of Tamalpans running for their age division teams in the Stow Lake Stampede 5K run in GG Park. All the clubs were I took a good many pictures before, during and after the run; but only a few showed up in the camera ( a new mystery). It was fun to watch the race unfold with the lead pack and as they approached the last 1000 meters the field began their final intense surge – to the limit.

It didn’t matter where in the field of the race, the age division battles were just as intense as up in the front. Racing the 5K teaches you to run “on the edge,” at high intensity. The winner put in a final surge with 200 to go and separated himself from second place to finish under 15 minutes. (15:32 is five-minute pace). You can take your 5k time, double it, add a minute and you’ll have a very close estimate for your 10K time; perfect for your focus on the MMDR 10K race on 5/29/17.


Next phase of 5K Training: Benefits your 10K and Dipsea. THURSDAY TRACK marks the beginning of your new pacing times for track workouts after you established your 5K time last Sunday. You’ll run intervals at the NEW , i.e., faster 5K goal pace (GP) for the (600’s, 800’s, 1000’s after you’ve acclimated to that pace with your 400’s).

The idea here is to adapt your leg turnover and fitness with small doses to the new 5K GP pace stress. Meanwhile, you can take your new 5K race time, double it, plus one minute and you’ll have the estimate for your 10K race time. That day is coming up at MMDR 10K on 5/29/17 – our Tamalpa Club hosted run which also serves as the PA 10K Championships.

While you’re working on your new 5K GP, you’ll need to develop or keep the longer run of 10-13 miles to hold the 10K race pace for 6.2 miles. Consistent weekly mileage is still key for distance running success – and avoid the cramming.

HELP NEEDED with handing out MMDR flyers when you go to other races during May. I have flyers: we need to spread the word and encourage entries for our 40th year! Anyone going to 4/30/17 China Camp Half Marathon to run – and then help hand out flyers and put on windshields? ( I am busy all  weekend). Papering windshields, handing out flyers help with obtaining entries for our race (the Club’s main fund raiser); so if many people distribute a few flyers at likely locations and races we will have good number of race entries by May 29th.

Some of the group after the 5K: Lauren (Vicki’s daughter), Vicki, Kristin, Susan, Beth, Patti..

Ho-hum, Jeanie wins her age group again (1:21:50) at the hilly Levi’s Presidio 10 Miler. Carrie (1:25:43) and Lee (1:21:10) with her..


Verity Breen, new to the 50+ bracket set a new 50K CR time of 4:06:58 at the Ruth Anderson Ultra runs last weekend! Way to go Verity! A confidence builder as she points to WS 100. 

4/25/17 TUESDAY. You’re on your own; here are some options. If you raced on Sunday do easy mileage to allow for recovery. If you missed your training on the Dipsea, get in a hilly course on the trails – or Dipsea course.

4/26/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s (148 Madison Av; two blocks up N. San Pedro Rd, 2nd left on Washington, right on Madison). After short warm-up the “100 Swing/Exercises routine” followed by a Circuit with key lifts, loaded carries; then finish with 3-4 x 3 deadlifts.

4/27/17 THURSDAY 7:30 & 8:45 starts TRACK at COM track.

Week of 4/17/17: Workouts, Sat Hill Repeats, Stow Lake Stampede 5K on Sunday,

Hi Folks,

updated 4/21/18

Remember Boston Marathon was on TV Monday morning! Turns out the weather during the race grew warmer as the morning progressed and it affected Josh and Sammy along with many other runners (over 30,000 running this year). You couldn’t tell if the heat affected the top men and women: they seemed able to hammer the pace, though I’m sure a number fell off the pace.

The experienced Edna Kiplagat, who ran 2:21:52 on the warm day, made her move at 30K (18.6); then with confidence on Heartbreak Hill surged a 5:01 mile (men’s was 5:04)! Mile 22 was 5:09, 23 in 5:09, 24 in 5:02; 35 -40K in 16:02 which is amazing after pounding it out from mile 21 on! I can tell you that she made her move and separated from the pack over a tough section of the race. She ran the second half about two minutes faster than the first half. Jordan Hasay, the American coached by Salazar, ran her debut marathon in a remarkable 2:23 for third place.  She ran negative  half marathon splits  as did Kiplagat with 1:12:33/ 1:10:27 times.

Men’s winner Geoffrey Kirui of Kenya, at 5’3″ and 113 lbs, (the Hans Scmid of Kenya – in size anyway), ran a 2:09:37 with a first half in 64:35. He made his break late in the race (when most difficult): mile 22 in 4:39, M23 in 4:46, M24 in 4:27, mile 25 in 4:49 (a 14:36 5K late in the race!

SAT HILL REPEATS/Cross Training at Seminary are ON (we have over 10 participating).  let me know if you will attend the workout.  After this session and the 5K on Sunday – it’s on Dipsea course and RRGrade until Dipsea race. I’m adjusting the repeats to include more longer hill intervals to better simulate Dipsea.  So far for Sat:  Ashley, Michelle, Abby, A.J. Kallet, Carrie, Lee ( and Grayson), Gerald, Pam, Hans.

This week you’ll get in the scheduled 5K at the Stow Lake Stampede 5K on Sunday, 4/23, put on by the Impala RC. Get in your 5K time trial and then add a longer cool down run through the Park, which is closed to traffic on JFK.  I’ll be there to ride the bike and cheer you all on. Be sure to have your USATF card so that your 5K participation counts and helps with Tamalpa team scoring! Always more fun to run with and for your teammates! And don’t use the excuse, “But I’m not fast enough!” It’s showing up that counts: need 5 or 3 to field a team , depending on the age.

JEANIE SAWAYA ran the Hapalua Half marathon  in Hawaii for 2nd in her 60+ division- which fielded many 60+ women! Congrats!

JUDI SHAFFER and HANS SCHMID at the very hilly, slick (from the rains) tough Lake Sonoma 50 Mile. Hans “Seabiscuit” Schmid won his 75+ division- amazing! He also won a large bottle of wine. Judi ran close to Hans and did another PR with a 12:50, about an hour better and this year well ahead of the 14 hour cut-off time! 

JOSH BORNSTEIN took in the Boston Marathon experience: crowds, the support, excitement and being in one of the “classic” events. A tough day because it became warmer; then hot as the morning went on, but he still ran 2:58:02! That still put him 1194th overall – even in the heat. Illustrates how strong the field is when everyone has to qualify. Open Team scored by TAMALPA for 30th place: MAX KARN – 2:55:39, JOSH BORNSTEIN- 2:58:02, MATT RUSSELL- 2:59:15 for 8:52:56 total. 

SAMMY CREATH ran 3:06:18 and told me that the heat affected her stomach and made for a difficult run – but she persevered to the end! She did say a good number of people dropped out due to the heat and that it was the first warm day back East for running. What I also observed over the years of running Boston, how many of us on the next day had to walk down a set of stairs – backwards! This course is tough on the legs due to pounding the downhills from 17-22 miles after you’ve been “softened”up over the first 16 miles. 

4/18/17 TUESDAY on your own, but get in Hill Repeats because this Sunday  is the 5K in GG Park. Get in 16 reps of various length repeats.

4/19/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. We continue with the 100 Swing reps & key exercises, followed by a “solid” Circuit of key lifts and Loaded Carries. The workout is then capped off with 3-4 x 3 reps of Deadlifts and foam roller work.

4/20/17 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Part taper for the 5K on Sunday; rest is longer intervals. 6 x 40 meters, 2 x 300 (100).

Taper group: Two rounds of:  (600 (200) @ 5K GP, 200 (200) fast; then 400 ( 2:30), 200 (200) )

Those not racing on Sunday add: Two rounds of ( 1000 (200), 200 (200))

4/22/17 SATURDAY. 7:30 am start. SAT HILL REPEATS/Cross Training at the Theological Seminary College site. Arrive earlier, park along Seminary Drive near the College entry road;  do warm-up run out/back along the Bay on Seminary Drive. Can email me at: coachkeest@yahoo.com; or text:  415-595-1307 if you plan to come..Remember there is the 5K the next day. SO FAR: Ashley, Michelle W, Abby, AJ Kallet, Carrie, Lee M, ( and Grayson), Paula V., Hunter, Judi, Pam

4/23/17 SUNDAY 8:30 am STOW LAKE STAMPEDE 5K, GG Park. Start/Finish is at JFK Drive / Peacock Meadows. near the Arboretum, and tennis courts. Take a right off Park Presidio Blvd right on MLK Drive before you exit the Park; then do a U turn ; then on MLK cross Park Presidio blvd towards Japanese Tea Garden, then left on road behind Academy of Sciences ( I forget the name of it). Go towards tennis courts area and JFK and park along the road. Race course:  lines up on JFK, heads west , loops around Stow Lake and back.

Look forward to seeing you there.



Week of 4/10/17: Workouts (while I’m out this week)..

Hi Folks,

updated 4/12/17: Running part of Dipsea and a repeat on Dynamite.

A little late posting here due to recovering from unexpected long journey getting to Maui for Sandy’s 70th – a month long celebration. Workouts will continue while we’re out; a few members of the group should/will write up the workouts to take to the Wednesday gym and Thursday track workouts ( have your own Chronomix mode watch for track session; no display clock this time). Note: We’re going to do my 70th & Tamalpa’s 40th anniversary celebration most likely during late July or August.

4/12/17 WEDNESDAY 8:15 am MADISON AV GYM workout “100 Swings & Circuit”. Cautionary note: be careful with your lifts and kettlebell work – safety is paramount! Warren will check in briefly, but he’ll be busy with Sid after his early morning client.

1). Warm-up Board exercise list is behind the other workout board on the table.

2) The 100 Swings/Exercise routine cards: are in plastic sleeves. You can pick one of the 4 options. Someone keep it moving with what’s up next and control the exercise / rest interval.


  1. KB SUMO DEADLFIT (place the 35#, 45#, 53#, 62#, 70# out)
  2. INCLINE PUSH-UPS (people can place the bar higher (easier) or lower (more difficult; know your setting)
  4. LEFT LEG STEP-UPS on smaller wooden box; use DB or KB for extra workload. Put emphasis on pushing off with butt muscle – hip extension.
  6. LEFT KB CLEANS (can be from ground to rack position or as “Swing Clean”
  8. “RUSSIAN TWIST using 10# plate or a KB
  9. BALL SLAM:  use ball overhead down to full squat motion as you “slam” that sucker to the mat!)
  10. KB FARMER CARRY. ..use weight that challenges your grip within 30″

After the Circuit get in 3-4 sets x 3 reps of Deadlifts; no going for maximum lifts: just get it in…Do your hip stretch and roller work. Elianna, Bill, Linda and Lisa get in same reps of solid TrapBar Deadlifts.

4/13/17 THURSDAY 7:30 & 8:45 am starts for TRACK (Yes, I changed 2nd group to 8:45 start so those who are dropping off kids have time to get to track and some warm-up).

THIS WORKOUT:  Shorter Interval day emphasis and a last solid one before Stow Lake Stampede 5K (4/23/17) in GG Park which I’m encouraging you all to run to obtain your 5K baseline as I’ve discussed in past posts. This will be a good tune-up for the MMD Races 10K on 5/29/17: double your 5K time and add a minute and you’ll be within 15″ of your 10K effort.

WARM-UP: after your brief run, get in 8 x 40 meter pickups together at track to get your cadence motor pattern going; then 1 x 200 (200) stride-out.

CHANGING UP the 400’s a bit so you don’t over extend into anaerobic state: keep it highly aerobic, controlled effort. Your completing a 5K total of 12.5 laps in this workout. After each set of 4 x 400, you’re adding a minute of rest so you can keep the effort more consistent ( If you find that a minute is more extra recovery than you need to finish the 12 laps with a strong effort; change it to 30″).

A/B :  4 x 400 (on the 2 1/2′)….then a 60″ rest or close to it before next set. If you find this too long a rest, change it to 30″ extra time.

4 x 400 (2 1/2′)…..then a 60″ rest again

4 x 400 (2 1/2′) – finish. ……All a good prep for the 5K

C gp:  2 x 40 meters, 4 x 100 (100), 2 x 40, 2 x 100 (100), 1 x 200 (200), 2 x 40, 2 x 100 (100)

Weekend of 4/15 & 4/16:

4/15/16 SATURDAY...Get in an extra hill repeat on the Dipsea course to simulate Insult Hill by running  to entrance o to the Rain Forest or base of Cardiac; turn around and cruise to bottom of Dynamite. Cross the creek at Muir Woods, jog width of parking lot; then do a repeat of Dynamite to where it opens up out of the tree cover.

Running Dynamite after a long downhill on Hogsback and Dynamite simulates the long downhill to base of Insult Hill – and having to run Insult.

(we are not back until 1 am , so no Saturday Hill Repeats and Sunday is Easter. ).