Week of 7/31/17: Workouts, Hill Repeats on Saturday,

Hi Folks,

updated 8/3/17:  If you do come to Hill Repeats on Saturday remember to go easy so you can race the 37th Annual Couples Relay, 2 x 2 miles, at 8 am on Sunday at Larkspur Landing. (see Tamalparunners.org). You’ll need to quickly find a running partner; the division is determined by the combined ages of the pair. There are also two new divisions: High School and Middle School pairs! it will finish closer to the Asher Clinic side of the complex. This is a good time to get in some speed work – and have some fun. Girls/women run the two miles first; then hand off to the boys/men for their two miles.

I will be timing the event. Looks forward to seeing you there!

Saturday Hill Repeats/ Cross Training  are on, so far coming for the workout: Linda M, Michelle W, Pam J, Lisa L, Carrie B Grayson, Dave C , Gerald A, have confirmed…let me know if you are joining us. Remember to modify the workout if you are running Couples Relay the next day.

>Watch your TH track sessions: it will be warm, so bring water!

Last month of Summer coming up: enjoy it and get in the solid base training for the Fall events. We’ll help cap off your week with Saturday Hill Repeats! Not counting on Jeanie to come though: she has her wedding later that day! But a last-minute tune-up could give her the final toned touch. The “training on your own on Tu/Th” continues until the after the first week in September.

Big thanks to all who were able to come to the Samuel Taylor Park for the birthday celebration; a beautiful location, and I was surrounded by good friends. Doesn’t get much better than that.

The fate of LACTIC ACID and misconceptions discussion coming up…

8/2/17 WEDNESDAY 8:15  am. MADISON AV GYM workout at Warren’s with Kees.

8/3/17 THURSDAY 7:30 & 8:30 am TRACK at Terra Linda or Tam HS. ( on your own workout today). Ladder Workout. After your 1.5M warm-up, 2 x 100 (100) stride-outs and 6 x 40 meter pick-ups:

2 x 200 (200), 400 (2:30), 600 600 (200), 2 x 1000 (200), 600 (200), 400 (2:30), 2 x 200 (200)…..do the 200’s @ mile speed; 400 & 600 @ under 5K pace and the 1000’s at 5K pace.

8/5/17 SATURDAY 7:30 am Start for HILL REPEATS / Cross Training at Theological Seminary College. Park in front of the entrance road to the College along Seminary Drive about 7 am; then do your warm-up run and after that run up the entry road to first cross street where I will have the weight training stations set up.

Then it’s a set of exercises, immediately doing a variety of 5 hill repeats; back to the exercise stations. You’ll repeat for a total of 4 dynamic  exercise stations mixed in with 20 hill repeats. Goal is to finish within a half hour. This is followed by Loaded Carries and Tire Pulls. 

So far coming: Linda M, Michelle W, Pam J,Lisa L, Carrie B, Dave C, Gerald A,

8/6/17 SUNDAY 8 am 37th Annual COUPLES RELAY , 2 x 2 miles. At Larkspur Landing.

Week of 7/24/17: Workouts, 70th Celebration on Sunday,

Hi Folks,

updated 7/27/17:  Head Coach Warren Lanier of Terra Linda is looking for one of our runners, or one you might know, who would like to head the XC  Running Program for the Fall (starting late August). That is take it, develop the program for the boys and girls program. Here is the request from coach Warren:

Hello Runners,

Terra Linda HS is currently in search of new Cross Country coaches (Head and Assistant). If you know of any passionate distance coaches looking to mentor athletes and build a program please have them contact Warren Lanier at 858*342*1541.

Thank You.

Warren  – (858) 342-1541
www.CAFAthletics.com

updated 7/25/17: I will miss Wednesday’s gym workout, but the Circuit cards are there.

On a very sad note: I learned that one of our dear running and Triathlon group, SARAH MCMOYLER, passed away recently after a yearlong bout with cancer. Sarah had a sparkle, zest for life and always totally involved with our workouts and adventures. 

Years ago Sarah called me out of the blue from Benicia to ask to prepare her for Paris Marathon: that was the beginning of a delightful relationship. 

She ended up moving to Marin, continued with her McMoyler Method for child birth business and got to know so many Tamalpans. Above she is pictured with her sons, and  running a race. 

She touched us all with her vitality. We will miss her! 


Above is a picture of Judi and Gerald prior to the start of the SF Half Marathon. Meanwhile Verity Breen won her 50+ division in the marathon with a 3:20:21. Meanwhile, the same morning in the same race, running downhill late into marathon, Kathy Johnson took a tumble, found herself on the ground with scraped limbs and a “How did I end up down here so quickly,?” But she picked herself up, banged up and all (not really knowing the extent of her injuries), struggled through- and finished the darn thing (3:39). After the race medics did what they could she went to hospital and found she might have a fracture of the forearm in addition to bad elbow scrape injuries…

All the race photos are up on FB before I get them! You are all so quick; it’s old news by the time they get on the blog. Not sure if I need to repeat posting them here in future.

THIS SUNDAY

Looking ahead:   SUNDAY, JULY 30th we’ll celebrate my 70th birthday with either a run or short bike trip and gathering at Samuel P Taylor Park. I’ve reserved Redwood Grove for 50+ people and 20 vehicles from 8am for the day.

About 8:40 am Dominic Johnson and others will go for a run. If you would like to run at that time; join right in. Others can go in small groups later in the morning. ( Note: I am bringing  two 2.5 gallons of STARBUCKS coffee in the morning for the group;  for before and after the run).

Gayle Shimokaji, Michael and I will lead a short “coffee” bike ride starting at 9:30 am to Pt.Reyes Station and Inverness Park, get coffee and pastry; then back which is about 11 each way. (Those who want to do an extended ride can do so easily; I need to be back before noon as we fire up the BBQ pits for the chicken and sausages).

The more ambitious members can run or mtn bike ride and take the steep up trails, e.g., Jenner, to the Bolinas Ridge. The Bolinas Ridge runs north / south and is 11 miles long to the Bolinas Fairfax Road.

We want to be back at Park from noon on to do the BBQ, lunch and socialize in this beautiful spot. Samuel Taylor Park offers variety of activities for kids and adults. There is the creek for kids, a 3.5M bike path through the Redwoods for biking or walking; which can be extended to Rafter Bridge direction (easterly) also for another 1.5 miles.

I suggest we all bring our own lunches and something to share. We’ll provide the BBQ items. Others can bring refreshments; all in all a traditional running club potluck.

7/25/17 WEDNESDAY 8:15 am. MADISON AV GYM workout without Kees at Warren’s. I will miss the workout: Sandy and I need to take Andre to his surgeon’s appointment by 10 am. The workout Circuit Cards are at the gym.

7/26/17 THURSDAYTRACK at either Tam HS, or Terra Linda HS . on own. Shorter intervals this week with a 5K pace 1200 practice after the 400’s. This will help simulate the last push on a 5K or 10K so you end up with a negative split race.  After the 1.5M warm-up run, 2 x 100 (100) stride-outs and 6 x 40 meter quick cadence pick-ups:

9 x 400 (on the 2:30 or 3:00);  then a 1200 at 5K GP.

Watch the pacing on the 400’s: just under 5K GP. They should feel controlled at high aerobic effort with more in the tank because after 6 reps  the work effort begins to accumulate; then you still have the 1200 to run!

Some opt to take an extra 30″ rest after the 9th 400, but don’t go over a minute or you won’t be simulating the fatigue of that point in a 5K race.

Follow with a cool down half mile and stretching and hip mobility work.

 

Week of 7/17/17:Workouts, Saturday Hill Repeats, July 30th party,

Hi Folks,



Judi, Gerald at SF Marathon start. Amazing that Judi is awake after doing Ragnar Relay at Soda Springs area Friday, Saturday; then zip back to Marin!

Above: Kathy Johnson gets to be up front at start for SF Marathon..

updated 7/21/17:  Coming to Saturday Hill Repeats (HR):   Linda M, Dave C, Lisa L, Jeanie S, Linda R, Andy V, Paula V, Hunter V,

Track workout posted for this week: longer intervals with descending ladder format.

A bit late posting today; we’ve just returned from doing the annual ride around Tahoe to celebrate my hip replacement back in 2008. I had Judi Shaffer, Pam Jolliffe, Allen Biggs for company as we rode on a beautiful weather day last Saturday. The ride is always a demanding 73 miles with elevation and altitude – and a bit more traffic than I liked. I think I’d do it next time during mid-June or in September when the crowds are far less.

The ride was capped off with a wonderful swim in the Lake: it was pleasant; I expected cold temperatures after such a deep                                                                                                                                                   snowfall Tahoe had this year (they had 7,000 skiing on July 4th; still skiing last weekend). We made a homemade dinner, watched a bit of the TDF and some Wimbeldon tennis. Always satisfying to do an adventure with friends and bask in the afterglow. All in all a wonderful weekend.

Saturday Hill Repeats workout is on for this weekend.

Looking ahead:   Sunday, July 30th we’ll celebrate my 70th birthday with a workout and gathering at Samuel Taylor Park. I’ve reserved Redwood Grove for 50+ people and 20 vehicles from 8am – 8pm. Gayle Shimokaji and I will lead a short “coffee” bike ride starting at 9:30 am to Pt.Reyes Station and Inverness Park, get coffee and pastry; then back which is about 11 each way. (Those who want to do an extended ride can do so easily; I just need to get back to greet people at ST Park).

The more ambitious members can run or ride and take the steep up trails, e.g., Jenner, to the Bolinas Ridge. The Bolinas Ridge runs north / south and is 11 miles long to the Bolinas Fairfax Road.

We want to be back at Park from noon on to socialize in this beautiful spot. Samuel Taylor Park offers variety of activities for kids and adults. There is the creek for kids, a 3.5M bike path through the Redwoods for biking or walking; which can be extended to Rafter Bridge direction (easterly) also. I suggest we all bring our own lunches because an accurate head count will be difficult; we’ll have some items to share.

7/18/17 TUESDAY …( on own) I suggest a TEMPO workout with some buddies. After the warm-up run do:  3 x .5M Tempo / 3 x .5M Easy jog; followed by 1M Tempo to 4M finish line.

7/19/17 WEDNESDAY 8:15 am. MADISON AV GYM WORKOUT with Kees at Warren’s. Variation of lift to be introduced this week.

7/20/17 THURSDAY 7:30 & 8:30 am TRACK at TL or Mill Valley facility  ( will not be there as I have doctor appointment that morning). Longer Interval descending ladder. After warm-up run, 6 x 40 meter stride-outs. Then 2X:

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

C gp:  Two rounds: ( 200 (200), 2 x 150 (50), 2 x 100 (100), 4 x 50 (50))

7/22/17 SATURDAY 7:30 am Start for HILL REPEATS/Cross Training. Held at Theological Seminary College off Seminary Drive. Park along Seminary Drive main road near entrance to the Seminary area; do your warm-up loop a bit after 7 am and then jog up entry road to first level where I have the fitness stations set up for the workout. Text me if you are coming; fee is $5 for workout (gets us more equipment)…

So far: Linda M, Dave C, Lisa L, Jeanie S, Andy V, Paula V, Hunter V, Linda R,

  1. Two Times: (  Mtn Climbers x 10 and Thrusters x 8)

2 x Sprint – 1/2 “B” + Long – Short

2. DB Plank Row R/L x 12

Short – 1/2 “A” – 2 x Sprint – Short

3. Dual Grip Ball Ab Crunches x 20

Short – 2 x Sprint – Long – Sprint

4. Dual Grip Ball Jacks x 15

3 x Sprint – 2 x Short