Week of 2/5/18: Workouts, Tamalpa Party (2/10), Couples Relay on Sunday (2/11), Sat Hill Repeats (2/10)

Hi Folks,

updated 2/9/18: Saturday HR are on for tomorrow. Training tips will be up later and on next week’s posting. Hope to see you at Couples Relay on Sunday; you can sign up race morning.

I will be updating throughout the week due to interruptions coming up. We will have Thursday track at Tam HS,  Saturday Hill Repeats though the Couples Relay is the next day (2/11); for a two-mile race distance per person runners should handle it. Think of it as some speed-work and fun. Can register race morning. The race has a good raffle and The Country Mart Center offers much in this Larkspur Landing complex: Rustic Bakery, Marin Brewery, Starbucks, shops and other restaurants.

We’re making the race a bit more challenging by having the TAMALPA HOLIDY PARTY from 8-11 pm at MV Outdoor Art Club on 1 West Blithedale in downtown Mill Valley. See Tamalparunners.org for details. It will include appetizers, buffet, dessert, drinks, DJ for dancing, awards. Tim McCarthy is the contact: tmccarthy9@hotmail.com. Can pay in advance via PayPal.

2/7/18 WEDNESDAY 8:15 am. MADISON AVE GYM Workout with Kees at Warren’s.

2/8/18 THURSDAY, 8:30 am Start for TRACK at Tam HS ( warm-up prior to start). Note that others can readily make use of the workout at a track more conveniently located near their homes. After the 1.5M warm-up run, we’ll do skips, 4-6 x 40 meter pick-ups; then as a group do the 2 x 100 (100), 4 x 150(50).

1 x 400 (on 3′), then 200 @ mile speed(200);  600 @ 2M speed (200); 400 (on3′) 200 (200). Then we pair up and each do a “Mikeala 400”, i.e. first partner runs 400 while your partner holds a “ski squat” position for the duration of the 400; then after the first runner tags off, he or she holds the “ski Squat” position while the partner runs the 400. Little bit of muscle endurance/strength work – without using a weight resistance. Volume is a bit less due to the race on Sunday.

2/10/18 SATURDAY 7:45 am Start for SATURDAY HILL REPEATS/Cross Training. Site is at Seminary College of Seminary Drive. Park along Seminary Drive near College entrance road and do warm-up run starting at 7:15 am; then run up to first level where I will have the exercise stations set up.

Coming so far: Carrie B, Michelle W, Lisa, Chris, Alyce, Peter, Elizabeth K, TomP, Shirley, Judi S,

2/11/18 SUNDAY 8 am Start for COUPLES RELAY 2 x 2miles. At marin Country Mart in Larkspur Landing closest to SF Drake Blvd (south side ).

Note: sign by yesterday or today because the caterers need a solid head count..Don’t count on coming Saturday night until checking the Tamalpa web site to see if the numbers have been met.

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