Week of 5/8/17: Workouts, Training Tips, MMDRaces Volunteers needed!

Hi Folks,

5/13/17: Good luck to Judi Shaffer in the middle of her bike ride now for Sonoma Half Ironman 70.3! It tough event – after running in the Miwork 100K last weekend.
updated 5/12: I put in a post below from Carrie regarding the The 2017 Ragnar Tahoe Relays in late July. This relay version should be a blast and involves no van driving: the start/finish is in the same area. SEE BELOW for details.

Michelle Wilcox with her charges from Team Lola Girls who ran the Human Race 5K today. A fun local race for the young people!

updated 5/8/17:  Take the time to check out the film clip of ELIUD KIPCHOGE’S absolutely remarkable performance for the Nike Breaking 2 project yesterday when he ran 2:00:25! ( found it on Letsrun.com; but I’m sure any search will get you there). A two-year project with an especially focused last 7 months by Kipchoge, some 36 other training partners and pacers who had to have their job down with precision teamwork. Then it’s also the work of those in the background: the exercise physiologists, new shoe design, wind tunnel analysis, course selection for speed and the right weather, and logistics coordination. It clearly shows that this was a team effort and Kipchoge makes that very clear. He’s a class act.

Did you know Kipchoge ran the track for years; specializing in the 5000 meters prior to moving up to the marathon? He brought his 3:50 miler and 5K speed to the marathon. I’ve always said that focus on the 5K and you will improve in all your distances.

We’re in Santa Cruz this week, but the workouts will continue on as usual. This weekend is the Human Race 5K, a good local run, great for the youth and adults at the Civic Center. It’s also the key month of training for Dipsea training, MMMDR 5K / 10K, triathlons.  more to come

A few words and an appeal regarding MMDR  5K/10K/Youth Track Races coming up on 5/29/17. We need more volunteers with a priority on the course monitors; a very important part of the race to insure safety for our runners. Mark Stevens is assigning volunteers to the course; he can be reached at: mhstevens@comcast.net. Mark will be away on race day, but Rob Spinosa will be filling in for him. Lillie O’Reilly is also assigning volunteers to the race day registration and finish areas among other jobs. She can be reached at membership@tamalparunners.com.

I encourage you to join us in helping out as this is Tamalpa’s main fund raiser so we can carry on our many Club functions and races we host for the community as a non-profit running club. It’s also the vehicle for Frank Ruona’s ” 1000 Mile Club San Quentin Running Program”, Ana B. Levaggi’s “Dipsea Kidz” program for at-risk kids, the Don Ritchie 5K raises funds for the UCSF Pancreatic Cancer Research program and Mary Churchill’s Bobcat Running program.

We will feature Sub 40 minute 10K water bottles for the 40th year of the race; that’s one of those time goals to shoot for this Memorial Day.

Carrie, Gayle and others have also been working on another fundraising arm for the race:  Silent Auction!  This will be our first one; the prizes look good already, e.g., a Invitational Dipsea entry! Gayle has organized a

DIPSEA HIKE (Fee $100) on June 16th as an auction item at the MMDRaces on 5/29. She and others will lead a Dipsea hike/run depending on your fitness background starting at 9 AM. They’ll start at Old Mill Park and take 2-2.5 hours to arrive at Stinson Beach with snacks and drinks. Can contact Gayle at :  docdoc2020@comcast.net.

Her son Tyler Shapiro is donating a 4-oak basket of COPPER CAN which consists of a Moscow mule drink with vodka, ginger beer and organic limes. (www.goppercan.com)


5/9/17 TUESDAY ( on your own ) get in a steady pace trail run with moderate hills if you are focusing on Dipsea or the MMDR 5K or 10K, and ran Sunday’s TCRS hilly 6.8M.

5/10/17 WEDNESDAY 8:15 am MADISON AV GYM workout. The 100 Swings/ exercise card #2 is in plastic sleeve by the counter along with the Workout Cards for the Circuit. Remember get in a good warm-up, shoulder dislocates with strap, “Bird dogs” , hip bridges before you start the workout. Don’t hurry, maintain form, and practice safe training. (Judi keep it to one round of the Circuit; extra foam rolling and stretching: you’re saving it for this weekend’s Sonoma Half Ironman).

5/11/17 THURSDAY 7:30 & 8:30 am starts. TRACK at COM. Judi is bringing the display clock and board. Shorter intervals this week to keep the turnover going – and develop speed.

A/B gps:  Two rounds:  (2 x 200 (200), 4 x 400 (2:30), 1 x600 (200)).

Those running MMDR 10K:  get in an extra 1000 @ 10K race pace.

C gp: Two rounds:( 2 x 40, 4 x 50 (50), 2 x 100 (100), 2 x 150 (50))

5/13 – 5/14  Weekend training.

Dipsea course practice for sure for those in the race. I’d have you go over the entire course to check out what you’re in for in the way of erosion and poison oak-which has come out in abundance! You can take, I think, the 10 am return bus/stagecoach from Stinson.

So once you’ve seen what you are in for and it is a bit hazardous to keep going over the full route; run to Cardiac and back – for an even better workout in training. When you cross Muir Woods Creek on way back, cut across the parking ; then instead of taking the trail on Suicide, go up the longer paved road simply to get in a solid uphill tempo push to Windy Gap. I’ve found that working that steady uphill on the road builds good fitness and is longer than Insult Hill.

Those running MMDR on 5/29 will want to get in their longer run this weekend(10-15 miles, depending where you are with weekly mileage); then a bit shorter one of 10 miles the following taper weekend. Next Thursday you get in your last quality workout.


Hello, Marin Running Friends!

It’s time to get everyone signed up for the 2017 Ragnar Tahoe Trail Relays, held in the beautiful mountains near Truckee in late July.

We are looking to recruit two teams of 8 people each to join us on our 3rd year in the race. For those of you who haven’t done a Ragnar Trail Relay, this event is NOT a point-to-point event with a van; rather, it is a 3-loop course where you actually get to sleep and rest between your loops that start and finish at the same location.

What’s the course? Each person runs a total of 16 miles over about 24 hours. This is divided into three loops per person – green (3.1 miles), yellow (5.6 miles) and red (7.5 miles). You will run during the day and during the night on well-marked trails with about 2000 other people in a relay format. Elevation gain over the whole course is about 2500′. No, there are no bears to eat you on the course.

The really good news? Most teams camp out. But Lee and I have a house directly across the street from the campsite, which means running water, restrooms, beds, and quiet place for our team – a considerable upgrade from sleeping bags on the ground! All runners are welcome to use our home before, during and after the race; the night after the race, we host a BBQ and welcome you to stay over night to recuperate.

Do you have to be fast? No. But – we have come in 1st or 2nd in a couple of age/gender groups the past 2 years. So we hope that those who join are comfortable on the trails and being part of mixed teams that will have “fun” runners and competitive athletes on board. We’re all in it for the fun, but we’ll optimize teams to make sure we work the system. 🙂

What’s the catch? You need to pay for your race entry fee (we already bought the team slots last year, so you’ll just write me a check to reimburse) and bring food to share with the team, and maybe something fun, like a pinata or glow sticks or an inflatable doll to decorate our campsite tent. And beer. 

Can I bring my family and kids and pets? Families and animals, while generally lovely, cannot be accommodated due to limited space and likely inappropriate games of Cards Against Humanity.

What if I get injured and can’t make it? We have had injured and stranded-in-airport teammates both years. We are allowed to have a runner pick up a leg or two as needed in the case of injury or emergency, and that has worked well. However, if you sign up for the race, we can’t refund your fees if your plans change, even in the case of injury or travel delays. If you sign up, you’re on the hook!
Race Website: https://www.runragnar.com/event-detail/trail/tahoe_ca 

MORE FAQs as sent to last year’s team….

  • What is it? Tahoe Trail Ragnar 2017
  • What does that mean?  130 miles of trail relay running in less than 24 hours.
  • Why would I do that?  Because you can and because you are awesome.
  • When is it?  Race is July 21-22; you can arrive on the 20th to acclimate to altitude and leave as late as the 23rd
  • Where would I sleep?  You won’t sleep much but we have beds, couches, and floors.
  • Is there at least a place to shower?  There are accommodations at our house for hot showers and hot food (and beds).
  • Where is Royal Gorge?  On the way to Lake Tahoe, about 15 minutes west of Truckee (2:45 from Marin in normal traffic). Soda Springs is the closest town.
  • How do I get there?  The closest airports are Reno and Sacramento for anyone flying in.  
  • How much does it cost?  $170 per runner.
  • How many people are running?  Last year there were about 2000 runners.  Our group will have at least 2 teams (16 runners).
  • What must I bring? Your own shower towel, food to share with the group, and goodies for the post-race celebration. Happiness. Fun. 

Want to sign up? Let me know via email, text, anything to reserve your spot! We already have at least one team full, so it’s first-come, first-recruited for the second team.

Pics below!








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