Week of 11/27/17: Workouts, Sat Hill Repeats, Results

Hi Folks,

updated 12/02/17:

SUNDAY 8 am CHINA CAMP run. Meet by kiosk of China Camp Campground. ..Mike Holland, Kathy Johnson.

Looks like members of the workout group participated in different Turkey Trots around the Bay Area. Sandy and I worked the Bolinas Turkey Trot 2M on Saturday which doubled in size this year. So glad that the rain held off until Sunday – made for an enjoyable event.

Saturday was also the 35th Annual Quad Dipsea Race, a 28+M tough race on the legs.


Jane Baldwin (center) finished her 10th Quad and now retired from this tough race. She is flanked by Carolyn Hutchins and Jeri Howland. So glad it was held on Saturday and not Sunday!

If you plan to join in on the Saturday Hill Repeats, let me know by Thursday night if you’re making it. So far:  Michelle W., Lisa L, Kathleen H, Alicia H., Hans

Saturday Hill Repeats and Cross training group pose with Spartan helmet after the workout.

Thursday was so clear and calm which made for a terrific ride or run. Here is a common site near Nicasio Reservoir I call the mountain the “Elephant foot” though it is referred to with other names. We are blessed with Eest Marin.

11/28/17 TUESDAY… Tempo day..Complete a .5M Tempo (T) followed by easy half mile; 1.0T / .5M easy; 1.5T then an easy recovery run back to start. I am out taking three on bike ride, but Thursday should work for Track workout.

11/29/17 WEDNESDAY 8:15 am MADISON AV GYM Workout at Warren’s with Kees.

11/30/17  THURSDAY 8:30 TRACK work. Some of the gang will meet at Tam HS to follow the workout. Sorry, I missed last week; After the 1.5M warm-up; 6 x 20 meters, 2 x 100 (100); Then a descending ladder.: Two Rounds of

(1000 (200), 600 (200), 400( 2:30 or 3′), 200 (200))

12/2/17 SATURDAY 7:45 am HILL REPEATS/ Cross Training. At Seminary College off Seminary Drive, (you’ll see McDonald’s on east side of Hwy 101). Arrive about 7:15, park along Seminary Drive near the entry road to the College and get in your warm-up run either out/back along the Bay or the loop the group can show you. Then it’s run up the entry road to where i’ll be set up with the exercise stations.

We should be okay, but IF it’s a light rain, I will have a modified workout set up that will keep moving, include run drills, hill repeats , and small recovery jogs between sets. … Let me know if you are coming by Thursday night or Friday morning.

So far: Michelle W., Lisa L, Kathleen H, Alicia H, Hans S.,

LOOKING AHEAD:  The CHRISTMAS RELAYS on 12/17/17 will be one of the last races for the year – and last relay event. Teams are 4 x 4.5 miles, with each person running one lap around Lake Merced. It’s a scoring event for the PA Circuit.  Please contact your age division captain at Tamalparunners.org so he or she can help put the teams of four together. We’ll have a Tamalpa Runners tent with coffee and snacks. Good camaraderie and not too long  a distance to run.

 

 

 

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