Week of 10/16/17: Workouts, Tuesday HR, Possible Hill Repeats Saturday

Hi Folks,

Updated 10/19/17..

Updated 10/17/17: Hill Repeats/Cross Training are cancelled for Saturday. I have a conflicting function that same morning. I just found out!

Updated 10/16/17 – CORRECTION:  A word of encouragement to the group – give our local XC race a go, NOT this Sunday, but on 11/5/17! . That’s right a trail run, many clubs participating with a good deal of running clubs spirit, unlike a typical road race. The Johnny Lawson Challenge, 4+ miles (11/5/17) will held locally at Back Ranch Meadows in China Camp with three race starts:  9 AM – Women’s race, 10 AM – Masters Men,  and at 11 AM – the Open Men’s race ( with Daylight Savings switch you have extra hour!). The more club members from Tamalpa the better: the camaraderie is a kick. And, please don’t think you have to be “fast”, just come out and get in a nice dirt run, gain experience, and enjoy the atmosphere! Heck you all have no problem entering Dipsea; this is heck of a lot easier. However, I think a number of the runners find that clubs come to race – “It isn’t a fun run”, but can be and that’s okay. You can still enjoy the old fashioned XC racing.

ALSO, Tamalpa does NEED COLUNTEERS to help with the race! So if you aren’t racing, come help make it happen ( SignUpGenius.com). Sandy and I will be working race day reg and finish line timing

After these surreal couple of weeks the air is starting to clear, though the Santa Rosa fires are still a threat there and over the Wine Country to Berryessa. Absolutely devastating as I’m sure you’ve all seen on the news. It seems the best way to help now is donating money to sites that help the victims and gift cards so people can meet their needs.  I send support to the RedCross and Salvation Army.

10/17/17 TUESDAY 8:30 am. HILL REPEATS from “log cabin” of Tenn Valley Rd. We’ll mix it up along with some mileage. I think the air quality should be safe to conduct the workout.

10/18/17 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s.

10/19/17 THURSDAY, 8:30 am …TRACK. There will be a few of the group showing up and we’ll focus long intervals so Marlene gets in a workout appropriate for NYCM. Do 3-4 x 1600 (400) @ 10K pace. This will also be good workout as we point to the Johnny Lawson XC Challenge on 11/5/17.

10/21/17 SATURDAY….The HILL REPEATS are cancelled due to a conflicting function I have at the same time.

RESULTS: Last weekend was the Amsterdam Marathon which produced excellent times with the best depth in a European marathon. Five runners broke 2:06:00, 8 – under 2:08:00, 14- under 2 10:00. You can also see a clip of the last 5K where three men were pushing the envelope to the finish.

WORLD CHAMPIONSHIPS KONA IRONMAN was held last Sunday under the usual tough heat and humidity conditions that the Hawaii location offers. Patrick Lange of Germany set a new CR of 8:01:39 that included a fast bike split of 4:28 and a 2:39:59 marathon. Amazing in that heat!


10/21/17 SUNDAY 9 AM. THE JOHNNY LAWSON CHALLENGE 4.8M, At Miwork Back Ranch Meadows, China Camp. Three races…If not racing please contact Tamalpa, Lillie or Verity  to help put on the race! TamalpaRunners.org and SignUpGenius.com.


Matt Fitzgerald, a well-known running coach at age 46 ran a good marathon(around 2:40) after training with elite runners in Flagstaff, Arizona and picked up some good tips – for all of us. Briefly some bullet points:

  1. Work on your mobility and strength. Do your running drill forms, roller work and massage if you have access to it when training volume is high. I’ve noticed that when I have upped the mileage cycling or running, I need to be consistent with the stretching, ball and foam rolling to keep legs and hips loose.When we up our training volume muscles shorten and ROM is reduced; need to counter that with consistent maintenance work.
  2. Most of the training consists of easy runs (80%). Remember speed can lead to injuries if not kept to 10-20% of your weekly mileage. Overall consistency is more the key.
  3. Listen to your body. When the legs are tired and need a break – take it! Mileage while dragging tail is not productive. Once does have to distinguish between “being lazy” and overtraining. It’s probably time to take a break, or back-off on the mileage if you feel stale and without enthusiasm for going out to the training.
  4. Train with partners. This is a huge help for all of us with being consistent and enthusiasm. Anytime the going is tough, your buddies help you get through the run.


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