Week of 9/18/17: Workouts, Saturday Hill Repeats, TCRS#8 on Sunday

Hi Folks,

updated 9/21/17:

Coming up this weekend:  Three of the world’s best marathoners will compete this Sunday in the Berlin Marathon:  Wilson Kipsang, Kenenisa Bekele, and Eluid Kipchoge (of the Nike Sub-Two Hour Project where he ran 2:00:25). They’ve stated in advance that they’ll go after the Marathon WR. Should be one heck of a race; I admire competitors who put it out there in advance and go for it!

The Chicago Marathon featuring Galen Rupp will also take place this weekend though he’ll have several runners to push him to his limit.

updated 9/20/17: COM TRACK UPDATE. Looks like the work that was supposed to be done at COM track area by 8/28/17 hasn’t gone out to bid yet! This will mean we won’t be using the track area for a long time – and it’s completely fenced off to the public. We’ll check on the timeline once bids have been finalized. This could also affect MMDR track area use if construction doesn’t begin until late this year, or even well into 2018.

> Perhaps we can consider meeting at one of the HS tracks on two alternate Saturdays per month for a TRACK WORKOUT. Let me know if this appeals to the group members. Or, two Thursday mornings at Tam HS track. It’s also a question of dealing with local traffic to get to the workout sites. I know this is a significant factor.

> Possible TUESDAY run workouts: Let me know if you would like to hold Hill Repeats twice per month at our Tenn. Valley “log cabin” location. It would give us an opportunity to run together for a spark to your training.

> Saturday Hill Repeats  are on. Let me know by Thursday night so I have a head count. SO FAR: Gerald A, Sammy, Carrie B, Grayson B, Gayle, Kathleen H, Alyesha H, Lisa L, Linda M   There is also the Sunday TCRS#8 5.5M run on Crown Road. You can do both workouts to acclimate to running on Sunday with tired legs or pick one event.

Back after a 17 hour day on Sunday with the EdiblePedal100 on the East side of the Sierras. Start the ride early in the morning, complete tough courses then drive home. Both the 54 miler and 100 milers are quite challenging and I’m proud that Sandy and Kathi finished the ride: their longest and most difficult to boot. Take a look on Strava for the profile of the Kingsbury Grade heading from East to West followed by the climb up to Spooner Summit from Cave Rock to the top followed by the long downhill to Carson area with the Start/Finish at Bowers Mansion. Quite a day.

I was impressed by the climbing pace that the women and Masters men could maintain up Kingsbury (humbling at times). For example, after the ride I met Mike Wheeler ( I’ve timed him during the 1970’s and ’80’s at the road races) a former 31 minute 10K and 69′ half marathoner who switched to cycling after his running years – and before he trashed his legs. A smart move to preserve his orthopedic health. I see more and more former athletes switching to cycling, rowing and other non-impact sports to avoid breakdown and still enjoy training and competing. He’s in his 60’s and pushed up the Grade an hour faster than I could do it! He also told me he had the satisfaction beating out a young buck rider who tried to pass him repeatedly after seeing Mike had grey hair! We never stop competing!

Then I see in the news today that British cyclist, Mark Beaumont, cycled ( on a Dutch bike, of course) around the world (18,007 miles) in 78 days, 14 hours, 40 minutes breaking the old record of 123 days. He cycled 240 miles per day riding 16 hours per day in the saddle – and at a good pace. Remarkable! In addition, the logistics, planning every mile of the way and dealing with setbacks were extremely challenging: it took a crew of forty and financing to pull the trip off successfully.

9/19/17 TUESDAY ...Get in a Tempo workout today ( Hill workout on Saturday). After a mile warm-up get in 5′-4′-3”2′ pickups interspersed with about 2′ recovery jogs.

9/20/17 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s.

9/21/17 THURSDAY’s track workout ( no COM track yet)…If there is no track available do the workout by time intervals or attend Frank’s Tuesday night workouts. For our readers who are near a track in Marin and outside of the County: after the 1.5M warm-up, 6 x 40 meters do

Two rounds of:( 200 (200), 400 (on 2:30), 600 (200), 1000 (200))

9/23/17 SATURDAY 7:30 am HILL REPEATS/Cross Training at Seminary College site. Let me know if you want to join in.

so far: Gerald A, Sammy, Carrie B, Gayle S, Kathleen H, Alyesha H, Lisa L, Linda M,

9/24/17 SUNDAY 9 am TCRS #8 CROWN ROAD 5.5M. Check out Tamalparunners.org for details..A good opportunity to get in a Tempo run after Saturday HR.

Looking Ahead:   Phil Ortese, our TCRS coordinator has the MARIN MOONLIGHT RUN 5K/10K on Friday, 10/6/17 at 8 pm. it is by the SF Bay Trail at Hamilton.  7:50 pm for 5K ($35);  8 pm for 10K ($45); under 18 is 25. See  urbancoyoteracing.com for more.

 

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