Week of 9/11/17: Ground Zero, Workouts, no Sat Hill Repeats

Hi Folks,

We’re all reminded of the tragedy that took place in NYC with the terrorist attack on the Towers years ago. Sandy and I made the important visit last year to Ground Zero – very impressive and sobering. If you come to NYC definitely come to Ground Zero, the Pools of Tears – and allow 4-6 hours to see the museum (underground), the Occulus, and the skyscraper One World Tower for a view of the entire city from 100th floor. Very worthwhile and the Memorial will ensure this tragedy will not be forgotten!

Last weekend Judi Shaffer and Linda Munk participated in the Santa Cruz Half Ironman – with a change. They had to delay and shorten the Swim course due to very low persistent fog which reduced visibility. The delay certainly made for a warmer and humid run later in the day. Both had terrific bike legs that went from Santa Cruz to Pigeon Point and back over flat and rolling hills terrain. Linda averaged a very strong 19.3 mph (2:54:01) for the 56 mile distance; Judi bettered her pace from last year with a strong 17.4 mph. They finished 5:27:46 and 6:57:16 respectively. A good day.

We will be away this weekend for the Ediblepedal100 ride near Lake Washoe area; so no Saturday Hill Repeats. I do suggest that those of you building up for the half or full marathon get in the RRGrade Run workout; perhaps from Mt Home Inn. Then from top go back down to West Point Inn, right down Stagecoach Grade to Mt Theatre, Miners Trail down to Pantoll. From there to top of Cardiac, a short 100 yards down Cardiac, left on TCC a wonderful soft trail to Rattlesnake Rock; then Troop 80 back to Mtn Home Inn.

RESULTS:  Santa Cruz Half Ironman was held last Sunday and completed by Linda Munk and Judi Shaffer. They’ve posted pictures on FB on race day. The swim portion was delayed to very low fog hindering visibility; that made for a much warmer run later that day! They both had good bike legs with Linda averaging some 19.2 mph over the rolling hills course while Judi beat last year’s average with 17.4 mph. Linda completed it in 5:27:46 (6th in age gp); Judi in 6:57:16. Congrats to both!

9/12/17 TUESDAY...solid mileage day of 4-8 miles depending where you are with weekly mileage.  They are working on the MV bike path; will be wonderful to have that back in action for our Tempo Runs.

9/13/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s.

9/14/17 THURSDAY …your track workout will emphasize the shorter intervals. Try and do the early in the morning to avoid the heat. After the 1.5M warm-up, 6 x 40 meters, 2 x 100 (100):

2 Rounds of:  2 x 200 (200), 2 x 300 (100), 4 x 400 (2:30)…Do the 400’s at slightly faster than 5K pace….Take a few minutes to stretch and do some mobility exercises.

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