Week of 1/29/18: Workouts, Saturday Hill Repeats, Track, records

Hi Folks,

updated 2/1/18;

Two weeks to go until Couples Relay (2/11/18), so find a running partner and get in speed-work so you run a good steady fast pace for the two mile leg. Shorter interval distances to help prepare for the two-mile race distance.

LMK if you are attending the Saturday Hill Repeats/ Cross Training workout by Thursday night so I have a head count. As of Thursday the Sat HR workout is a go with Alyce, Peter, two others, Carrie, Lee, Michelle W., Simone, Lisa L.

Records: Nothing like a $200,000 pay day for first place to bring out the best in talented runners. The Chartered Dubai Marathon saw  historical performances set with the fastest 3-7th place for the men (all Ethiopians): 2:04:00 by Mosinet Geremew Bayis, 2:04:02, 2:04:6, 2:04:06, 2:04:08, 2:04:15, 2:04:44!

Imagine running 2:04:15 for 6th and earning $12K; while a 2:04 by the winner netted $200K! Prize money went: $200K, 80K, 40, 20K, 13K , 12K (This is why I like time bonuses to reward excellent performances and depth of the field ). Man how do you pick your Olympic marathon team when a country has such depth! At halfway some 61:36 (2:03:12 pace), 1:27:32 at 30K (18.6M) which is 2:03:08 pace; then the winner ran 4:24 mile pace from 41K to 42K (finish). Amazing!

The women’s field saw four women under 2:20:00  led by Roza Dereje Bekele in 2:19: followed by 2:19:30, 2:19:36, 2:19:53) plus 2:20:13, 2:21:45.  Fifteen women broke 1:10:09 at 13.1 miles!

Training tips:

1/31/18 WEDNESDAY 8:15 am. MADISON AV GYM workout with Kees at Warren’s with the 100 Swings/exercise routine followed by the Circuit and Deadlifts.

2/1/18 THURSDAY 8:15 am (warm-up; starts 8:30) TRACK at Tam HS. Shorter distances this week as you prepare for the Couples Relay. After the 1.5M warm-up, 4 x 20 meters, drills. Then two rounds of:

(2 x 200 (200),jog to 300 start and run 2 x 300 (100), 1 x 400 (on 3′) then 1 x 600 (200))

2/3/18 SATURDAY 7:45 am start. HILL REPEATS/Cross Training. Seminary college off Seminary Drive; park along Seminary Drive by entry road to college (keep noise level down at this early hour: condos right nearby). Arrive around 7:15 for warm-up run; then run up entry road to where I have the stations set up. We will have 4 exercise stations with sets of 5 hill repeats for the workout. Followed by Loaded Carries, tire pulls and hip work.($5 fee). Next we’ll have to plan on RRGrade Run for February.

Let me know if you are joining in by Thursday night (weather looks clear).

So far:  Simone, Michelle, Carrie, Lee, Grayson, Alyce, Peter, two others, Shirley, Lisa L

Week of 1/22/18: Workouts, Sat HR tba., Training,

Hi Folks,

updated 1/27/18

Busy Monday, so will update later…But let me know if you are joining in on Saturday Hill Repeats workout (coachkeest@yahoo.com) so I have headcount. Would like minimum of six participants; we usually exceed that number. Kathleen H, Alicia H, Lisa L, Peter, Alyce, Shirley, Judi, 

I plan to be at the  Thursday track workout; runners meet at Tam HS track at 8:15 or earlier to do their warm-up steady run.Then at 8:30 we begin with the stride-outs and short distance pick-ups. to build efficiency.

Remember to find a running partner for the COUPLES RELAY ( 2/11/18) with 2 x 2 miles; age groups are by combined ages of the two runners. Many divisions offered . (See Tamalparunners.org)

1/23/18 TUESDAY…steady mileage day over rolling terrain with 3 x 3-5′ tempo pickups spread out through the run.

1/24/18 WEDNESDAY 8:15 am MADISON AVE GYM Workout with Kees at Warren’s.

12/25/18 THURSDAY 8:15 am ….TRACK.  Run 1.5M warm-up, drills on the track, 4 x 20 meters , 4 x 50 (50) and 4 x 100 (100).  Workout:

Two rounds of :  ( 1000 (200), 600 (200), 400 ( 2:00/2:30), 2 x 200 (200))

TRAINING TIP here: A number of you are preparing for a Spring marathon. The “normal” method is to build mileage; then introduce speed-work to sharpen you up for the marathon.

Traditional training has runners building their base and “sharpening up” with shorter distances at race tempo pace. Today a good number of runner international coaches strive to first build running efficiency and speed early in the development program. But, it may work better to develop a good pace and efficiency  with shorter workouts while steadily building mileage thereby working on better use of fuel as a substrate. Then it’s run an increasing number of MP miles to meet your goal time. The more miles you can run at marathon goal pace (MGP),the more you spare your glycogen stores. During shorter races the fuel supply is not so much the issue, but fitness is.

The idea is to reduce the amount of fuel you consume at race pace; otherwise you run out of glycogen stores and hit the wall. By reducing the amount of fuel you consume at race pace during the marathon by getting “fit” first helps avoid the running out of energy. When you’re efficient at your  marathon goal pace, you spare your glycogen stores (stored form of sugar) you avoid hitting the wall.

For now, some of the group joining in on theTam HS Track for our workout until COM track is completed. Weather cooperated beautifully. We’ll go for it again next Thursday.

1/27/18 SATURDAY 7:45 am start for SATURDAY HILL REPEATS/Cross Training. At Seminary College off Seminary Drive. Let me know if you will be attending to obtain head count.

so far: Kathleen H, Alicia H, Lisa L, Alyce and Peter E, Shirley D, 




Week of 1/15/18: Workouts, Couples Relay 2/11/18, Training

Hi Folks,

updated 1/19/18; Saturday Hill Repeats are on with no rain expected that morning. Let me know if you are attending.

Looks like we’ll have on/off rain this week, but with proper lightweight water resistant tops or windbreakers, and cap you should be fine. Take care of your running shoes after a wet run by taking out the insoles and replace  them with newspaper for an hour or so; then replace again with more newspaper for rest of day or overnight.

Looking ahead:  Tamalpa Runners will put on the COUPLES RELAY 2 x 2 Mile on 2/11/18 at 8 am in honor of Valentines Day theme. Will be held at Larkspur Landing’s Country Mart (see Tamalparunners.org). It’s one of the few relays around so join in on this local one. It’s low key and for all ability levels.

We’ll have the track practice for this week focus on 800’s to prepare for the two mile distance that each partner will run ( I hope to make it down to Tam HS track for the workout; will update) . Age divisions are determined by the combined ages of the relay partners and there are many divisions: Mother/Son, Father/Daughter, HighSchool and Middle School partners (can be from different schools), Couples and more. There’s always a generous amount of raffles and awards donated by vendors in the complex and other businesses.

1/16/18 TUESDAY …get in the steady run; when you find a  short hill get in 6-8 x 20″ hill repeats with good drive. Run each downhill easy, but then right back up for a quality repeat.

1/17/18 WEDNESDAY 8:15 am. MADISON AVE GYM workout, Swings, Circuit, Deadlift workout with Kees at Warren’s.

1/18/18 THURSDAY 8:15am TRACK at Tam HS. I think a number of the group run at that time; I will check and be there if a number of you will attend. After the 1.5M warm-up run, drills, 4-6 x 20 meter pick-ups, 4 x 50 (50),

2 x 100 (100), 2 x 200 (200), 1 x 400 ( recover and gather the group); then it’s 4 x 800 (on 5′ or 5:30 depending on your pace, or jog 200 and bring group together for each 800). Run the 800’s at your 2M GP for Couples Relay. Follow with cool down lap and stretching.

1/20/18 SATURDAY 7:45 am start for SATURDAY HILL REPEATS/Cross Training/ Loaded Carries/ Tire Pulls. Held at former Seminary College off Seminary Drive. Arrive about 7:15 am, park along Seminary Drive near entrance and do warm-up run. We’ll start at 7:45 at usual spot up the entry road to college. We’ll have four exercise stations spaced out with sets of five hill repeats; goal is to complete within half hour.

so far attending:  Lisa L, Chris, Michelle W, Shirley D, Kevin P,