Week of 8/7/17: Workouts,

Hi Folks,

The slightly revised Start/Finish spot for Sunday’s  COUPLES RELAY worked well for this year’s event. Now we need to build the event, so we’ll need help from all of you to help bring runners into event for next year. The addition of Middle School and High School divisions was a hit! The 2 x 2 mile format gives all runners a chance to have some low-key fun and a heck of a speed workout!

We thank Bill Neer and other Tamalpans for staging the event and appreciated the enthusiastic support from Larkspur Landing complex: they provided the site and we had donations for the raffle from the stores in the LL Center.

I’d love to see all of you who did come, encourage at least two others to come next year and help with social media outreach to triple the numbers in 2018.
8/9/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. Key exercises Warm-Up, KB Swings / Exercises routine; Circuit ending with Deadlifts.

8/10/17 THURSDAY 7:30 & 8:30 am starts for TRACK workouts (on your own); After your 1.5M warm-up, 6 x 40 meter pickups, 2 x 100 (100) stride-outs.

A/B gps: 2 x 200 (200), 2 x 300 (100), 2 x 400 (2:30), 1 x 600 (200), 2 x 400 (2:30), 2 x 300 (100), 2 x 200 (200)…. 600 run at 5K new GP.

(8/11/17 FRDAY …we leave for Montana to visit daughter and family)

I suggest solid trail mileage for the weekend; if possible get in a 5K race for your “speed work” if you’re building up for a half marathon.


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