Week of 11/13/17: Workouts, Saturday Hill Repeats,

Hi Folks,

updated on 11/15: Let me know if you will be joining us on Sat Hill Repeats (  I won’t have them on the following Saturday ). BUT, instead of Hill Repeats on the 11/25, join in on the BOLINAS TURKEY TROT 2M at 9 am; I’ll be timing it since we’re are out there that week. A low-key, run with goodies after put on as benefit for the Bolinas Museum. Starts and finishes on the main drag in Bolinas. Not one to miss!

Yesterday we had our last TCRS run with the 5K at Redwood HS. Next we’ll need to put together teams for the Christmas Relays on Dec 7, 2017 at Lake Merced. We’ll need teams of four, each running  a 4.5 mile leg around Lake Merced. Get in touch with your age-group captains. The goal is to put together our “A” teams for each category and balance the rest. We’ll have the club station at the site with coffee and bagels. A fun team camaraderie event, so join in with friends and team members.

The Tamalpa Runners after our last TCRS Race. A good number of others were racing at Clarksburg Half the same morning scoring points for Tamalpa.

Coming soon: tips on why strength training to prevent injuries and improve performance.

Start of the boys final XC race at  MCALS last Wednesday which was won by Liam Anderson. 

Jeanie Wise, in Hawaii after a tough half marathon with her team, Kauai Divas & Dudes.

11/14/17 TUESDAY 8:30 am .HILL REPEATS & MILEAGE.  There was a request for this workout by some of the group. We’ll meet at the “log cabin” and get in 12 or more repeats after the proper warm-up run. See you then.

11/15/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. We’ll start with the 5 sets of 20 kettlebell swings interspersed with key exercises mobility, back, hips, and abs. Then it’s our Circuit followed by deadlifts. Note, that we are going to do a different protocol with the deadlifts which promotes quicker turnover for your running.

11/16/17 THURSDAY …on own TRACK though there will be group at 8:30 at TAM HS track (warming up at 8:15). Will be a ladder (up and down ) workout this week with the longer intervals in the middle. After run warm-up, 4x 40 meter stride-outs, 2 x 100 (100), 2 x 200 (200); then:

2 x 400 (on 2:30 or 3′), 600 (200), 2 x 1000 (200), 600 (200), 2 x 400 (on 2:30/3′).

11/18/17 SATURDAY 7:45 am SATURDAY HILL REPEATS /Cross Training. Meet by entrance of Golden Gate Seminary College. Park along Seminary Drive by road entrance to the College and do your warm-up run; then run up entrance road to first level where I will have the exercise stations set up. The workout: 4 sets of exercises , each followed by 5 hill repeats; all to be completed within a half hour. After the HR we’ll do tire pull sprints and “loaded carries” with the kettle bells and dumbbells to balance out your muscles strength for injury prevention and to improve your running performance. .

Let me know if you will be attending (drop-in fee $5): so far there will be, CarrieB, Grayson, Lee, Lisa L, Alyce E, Hans S, Jeanie W, Kevin P,

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