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.

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