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.

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