Week of 2//26/18: Workouts, Saturday Hill Repeats are on, Sunday is Napa Marathon,

Hi Folks,

Updated 3/2/18: Saturday Hill Repeats. Well, it is on though we may have on and off rain….May be a bit wet, but people seem to be up for it. I will use limited equipment such as Dual Grip Balls for the exercise stations which won’t be affected by the rain. LMK if joining in: so far is Alyce, Peter, Tom, Elizabeth, Judi, Kevin,

Winter Olympics: Watching the amazing Bjoergen of Norway, the winner of fifteen medals in Cross Country Skiing, was so impressive in the 30K (18.6M) when I looked at her splits. She hit the 13.1M (21K) in 57 + minutes, which included some three to four hills per lap. She completed the 30K in about 1:22 and well ahead of a talented field. Amazing! Jessie Diggins could not have pushed any harder then she did over the last mile and finish of the Team XC Ski where she won a Gold medal.

Another perfect day for Hill Repeats by/under the GG Bridge with our talented group of runners. They got in a Bakers Dozen of Hill Repeats . What a setting for this workout – and got it in before the wet weather arrives.

..more to come

2/27/18 TUESDAY, 8:45 am. HILL REPEATS by GG Bridge starting from Ft. Baker area,meet at Discovery Museum parking lot.We’ll be getting a mix of hill distances; beginning to include some longer reps to prepare for Hogsback.

2/28/18 WEDNESDAY 8:15 am. MADISON AV GYM workout with Kees at Warren’s.

3/1/18 THURSDAY …TRACK workout. Will be on your own since we cannot use the the Tam HS track during school hours. The workout:  “1000 meter repeats after warm-up run, 4 x 40 meter pick-ups, 2 x 100 (100) and 2 x 400 (on 2:30/3′):

4 x 1000 (200). Run first 2 x 1000 at current 5K pace; the last 2 x 1000 at 5K GP.

3/3/18 SATURDAY, 7:45 am Start for HILL REPEATS/Cross Training at Seminary College. Park along Seminary Drive, then do solid warm-up run about 7:15 and be ready at 7:45 am for start. Members of the group want the workout even with light rain: we’ll keep it moving.

So far: Alyce, Peter, Tom, Elizabeth,

3/4/18. SUNDAY is NAPA Marathon…I will be going up and cheer on John Lundy, Brad OBrien, and Verity- tradition. Also get Sandy on the bike for a ride over the Silverado Trail.


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