Week of 5/30/17: No Track on Th: COM Facility closed until 8/30/17, Workouts

Hi Folks,

Updated 5/31/17;  Possible TH track site.

The latest news is that we cannot use the Track at COM from 5/30-8/30 this summer: they have a master plan to put in artificial turf on the field, take out the tennis courts and replace the present tennis courts with beach volleyball courts; put the tennis courts to the west side of the track oval. Apparently Redwood HS, Drake, San Rafael tracks are all being redone this summer! I will check into Terra Linda HS; other possibility is Tam High if that is not too far south for the group. If we cannot use other locations, I’ll schedule the Saturday Hill Repeats more often and RRGrade runs.

Still recovering from the race yesterday which I’m glad went off well with no mishaps out on the course. When I was lead biking and saw that Phillip Reid was in the lead pack, I knew he would take the win. His MO is to cruise with the lead pack until it’s down to 3 or 4 in the group then with 3/4 mile to go he puts down the hammer and makes use of his miler ability and puts the gap on the field. I think he’s won it four times now: very consistent!

5/30/17 TUESDAY..on your own today. If you’re doing Dipsea get some easy miles and include 4 x 4 minute repeats along with some 15″ and 30″ repeats. If not in Dipsea it’s a rolling terrain mileage day of 5-8 miles.

5/31/17 WEDNESDAY 8:15 am MADISON AV GYM with Kees at Warren’s.

6/1/17 THURSDAY….we are checking on possible location for track workouts such as Redwood HS which would be best option. But no workout at COM today – and until 8/30: major upgrade work for the entire PE facility area.

6/3/17 SATURDAY 7:30 am HILL REPEATS/ Cross Training at Theological Seminary College off Seminary Drive. Park along Seminary Drive, near the entry road into the College. Then run out/back along the Bay then go up the entry road to first level where I have the stations set up. We do a mix of exercises interspersed with sets of 5 hill repeats x 4. We follow that workout with Loaded Carries and Tire Pulls.

5/22/17: Workouts, Sat Hill Repeats 5/27; MMDR coming up 5/29/17,

Hi Folks,

updated 5/24/17:  There is interest for having Sat Hill Repeats this Saturday; it will be a strong hill repeat and exercise workout! If we have 6 or more coming; we do – it’s a go! So let me know at coachkeest@yahoo.com or my mobile: 415/595-1307. So far:  Michelle W, Judi S, Abby, Shirley D, Carrie B, Lee M, Grayson, Lisa L, Tim Macarthy, Brian McCurdy, Dominic J, Sabine , 

I’m quite busy with MMDR as this is the last week before the race; it’s on Monday, May 29th and hosted by Tamalpa Runners. Carrie has launched our Silent Auction as part of the fundraising for the Club; I’m anxious to see that gain a foothold this year. She can use donations of wine; contact her at carried young@gmail.com if you can help donate to the auction – with most any creative fun item or experience.

Those of you racing the 10K for your division will have an extra day to taper (Sunday). I encourage you all who are Club members to race for the Tamalpa Teams or help by volunteering so that we host a good race worthy of a 10K Championships. It will take many hands and timing to execute this event properly.

Course monitor work is almost done;  I think Zack Marinez is a Split Timer for Mile 1 and the same person calls out times at Mile 3 (100 yards apart). We can use a Split timer for Mile 5 (about 50 feet west of Bon Air Bridge. Contact Mark Stevens at: mhstevens@comcast.net. Or contact Karen Corral for split timing help: kkathOme@aol.com.  You’ll need your Chronomix mode on your watch; for Miles 1 & 3 probably a bike so you can start it at start and bike it quickly to mile 1 in the first block of Shady Lane; Mile 3 is right on corner of Lagunitas/Shady Ln.You can drive to this spot, though cycling is easier.

5/23/17 TUESDAY 8:30 am (on your own), but do TEMPO pickups on MV bike path.  After warm-up it is 1M Tempo/.5M easy; repeat three times.
5/24/17 WEDNESDAY 8:15 am MADISON AVE GYM WORKOUT with Kees at Warren’s (148 Madison Ave; two blocks from the Civic Center; take Washington off N. San Pedro Rd; R. on Madison).

5/25/17 THURSDAY 7:30 & 8:45 am Starts or earlier. TRACK at COM. We’ll have some short intervals – and specific 10K pacing practice with our “predicted mile” (prize for the top M/F who can hit their predicted 10K pace time without using a watch, will win an “MMDR pen” and who knows what else); I’ll be giving out the finish times…more to add..

8x 40 meter quick strideouts; 1×200(200),

4x 400 ( on the 2:30), 1x 800 (5:30), then 1x Mile at your proposed goal pacefor 10k- without looking at splits! Punch stopwatch at end and see if you came close to your predicted time.Best mile today was by Dorette who was only 1″ off! 
5/27/17 SATURDAY 7:30 AM start for HILL REPEATS/Cross Training. Seems to be interest for doing a last hill workout, loaded carries, tire pulls. Held as usual at the Theological Seminary College, off Seminary Drive. Park along Seminary Drive, do warm-up run; then go up entry road to where I will have the stations set up. We’l have exercise stations and 20 hill Repeats interspersed in sets of 5. That’s followed by Loaded Carries ( Farmer Carry, Rack Carry, Waiters Carry), and tire pull.


Three of the 15 at the workout getting in a set of DB Plank Rows before continuing with the Hill Repeats. A productive and fun morning!

Then run the trails on Sunday to get in a quality weekend. Or if doing, 10K; run Saturday Hill Repeats, rest Sunday, and race on Monday.

Week of 5/15/17: Workouts, MMDRaces 5/29- volunteers needed!

Hi Folks,

updated: 5/22:   We are extending pre-reg fee of $30 to 5/18 for MMDR 5K/10K. 

No Saturday Hill Repeats due to Sonoma Backroad Challenge 100K ride that a group of us are doing this Saturday (I’m also combining it with product pickup for MMDR).  We will pick up with Saturday Hill Repeats after the MMDRaces are over.

We continue with preparations for the MMDRaces 5K/10K, and Dipsea coming up soon!


Judi and I at top of Marshall Wall on a perfect morning today (5/20) during Sonoma Backroad Challenge. A beautiful though demanding ride and hot towards the end. A good time by all.


Verity Breen also took part in the Santo Rosa Triathlon 70.3 last weekend with a 6:09:49. She’s been having fun mixing up ultra running and triathlons .

5/16/17 TUESDAY...Your scheduled to get in Hill Repeats or do hilly loop course because there is no Saturday Hill Repeats this week. Then on the weekend get on the Dipsea course.

5/17/17 WEDNESDAY. 8:15 am MADISON AV GYM WORKOUT at Warren’s with Kees. The “100 Swing routine + cross training; followed by Circuit and Loaded Carries.

5/18/17 THURSDAY 7:30 & 8:45 AM TRACK at COM. Longer intervals this week. We’re pointing to the 5K and 10K distances of the MMDRaces on 5/29/17.

A/B gps: 6 x 40 meters, 2 x 100 (100), 1 x 200 (200), 1 x 400 ( 2′, 2 1/2′), 1 x 600 (200), 1 x 800 (5′, 5:30), 1 x 1000 (200)@ 10K pace, 1 x Mile @ 10K pace….(for the 10K & Dipsea prep: add extra 1000 at GP)

C gp: 2x 40, 4 x 50 (50), 2 x 100 (100), 2 x 40, 2 x 150 (50), 1 x 200 (200).

5/20/17 SATURDAY…Dipsea runners get in the course work! Out to Cardiac and back is always the solid workout.

5/21/17 SUNDAY : for Dipsea runners either a short run day if your legs are trashed from Dipsea training. If okay, get in an easy terrain trail run for mileage 5-10 miles.