Week of 5/1/17: Workouts, Sunday’s TCRS 5/7/17 -Dipsea practice! MMDRaces 5/29/17

Hi Folks,

more training tips to come for MMDRaces and Dipsea; busy day today so will update later.

My daughter was in town last weekend for her Mom’s 70th birthday so I’m a little behind putting up posts on the blog; I’ll be updating the plans for the week – all week long.

Okay, we’re into May, the time to focus on two days per week of hill work; one focusing on Dipsea practice. I’ve found over the years with our runners that after 4-5 quality sessions on the Dipsea course, your course time isn’t going to change. Meanwhile, a number of you will be building up to the Marin Memorial Day Races 5K & 10K on 5/29/17.

After running her “wrong-turn ” marathon at mile 24 of the Tacoma Marathon, Kathy Johnson was able to back track and still finish in 3:38:20 and place 2nd her age group.

The amazing Bill Dodson, 82 ran and won The Stow Lake Stampede 5K; then went right over and won the 70+ at the Ruth Anderson 50K in 6:57:12. Remarkable! 

5/2/17 TUESDAY.…You’ll want to get in your hill repeats ranging from 1′ – 4′ minutes in length; for a total of 14 reps.

5/3/17 WEDNESDAY 8:15 AM MADISON AV GYM Workout.

5/4/17 THURSDAY 7:30 & 8:30 AM.   TRACK workout  at COM facility. Descending ladder. Two Rounds of:

A/B: 1000 (200), 600 (200), 400 (2 1/2′), 2 x 200 (200)

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

5/6/17 SATURDAY...Get in mileage trail run and then run a quality TCRS on Sunday (see Sunday) that was picked to simulate the Dipsea length and hilly terrain. So Saturday is gentle distance run followed by a Sunday quality hilly course workout.

5/7/17 SUNDAY 9 AM. TCRS LOMA ALTA 6.8 Miles. Whitehill School in Fairfax. (see Tamalparunners.org) . Phil announced that this is a good Dipsea practice race; I say get it in so you develop your pre-race routine and get in a hilly run with some leg fatigue to simulate Dipsea course.

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