3/19/18: Workouts, Saturday Hill Repeats,

Hi Folks,

Brief posting this morning; will finish in afternoon. Be ready for a wet week, but today is best for getting a solid run and then again this weekend. We’ll also see what events are coming up in near future that can help your Dipsea. I’d say for now, don’t go hog-wild training on Dipsea but continue with getting a solid half marathon distance for endurance over rolling to hilly terrain ( or more, depending on your base), strength training (kept to 1-2 2x per week with low volume) and hill repeats. There’s time to work on the Dipsea course in later April-May. Yes, specific workout on this unique course is important. Once you have about six practice runs on it; I think you’ll see your time plateau.

You’ll want to maintain quad, hamstring, calf flexibility along with mobility in your ankles and hips. Stay with the ball and foam roller work (black roller or the Rumble Roller).

3/20/18: TUESDAY …Get in those 6-8 miles to continue with mileage base for a strong effort during the Dipsea.

3/11/18 WEDNESDAY 8:15 am. MADISON AV GYM WORKOUT with Kees at Warren’s. We continue with key exercises alternated with sets of 20 KB Swings, followed by the Circuit. We conclude with a total of 10 reps of deadlifts.

3/12/18 ..TRACK workout at a track near you.

3/24/18. SATURDAY, 7:45 am start of the SATURDAY HILL REPEATS workout. Held at Seminary College of Seminary Drive. Come about 7:15 am, park along Seminary Drive near the entry road into the College and do your warm-up run.

Week of 3/12/18: Workouts, no Saturday Hill Repeats,

Hi folks,

updated 3/14/18:

Late start on the blog this week due to meetings. I won’t be holding the Saturday Hill Repeats this week; I suggest you replace that workout with a test run on the Dipsea to top of Dynamite and back. If you have a more solid base run to either the entrance to the Rain Forest or top of Cardiac and back.
3/13/18 TUESDAY ….Get in rolling dirt terrain run. Basic mileage base.

3/14/18 WEDNESDAY 8:15 am MADISON AV GYM at Warren’s with Kees.

3/15/18 THURSDAY. TRACK will be on your own; if weather is very rainy you may want to a regular road run of 6 miles. A Classic workout of 800’s, so beneficial for 5K’s  on up. Do the usual Warm-up 1-1.5M , 4-6 x 20 meter pickups, 2x 100 (100), 1 x 200 (200):

2 x 400 (3′), 4 x 800 (200)….run them at 5K GP.

Below: “She’s the exception to the rule”, I say. Kathy Johnson celebrates another win in her age group, 11th woman overall with a 3:37:46 at the Modesto Marathon after a minimal running program over the last seven months! ( I do suspect spin classes and other workouts contributed to her terrific run. Running a good portion of the marathon from the get go helped make this a successful run. There is always plenty of time “to move out” with a pick up in pace later in the race. Congrats Kathy!

This weekend run part of the Dipsea out/back to top of Dynamite, or entrance to Rain Forest and back. This will give you feedback  how your training is coming along. I advise not running too many times; save the majority of Dipsea practice runs to about six times. If you have sufficient mileage run a double Dipsea two times easy.

Week of 3/5/18: Workouts, Napa Marathon, Saturday Hill Repeats, Sunday TCRS at 9 am

Hi Folks,

updated on 3/7/18: evening. There won’t be enough people coming Tuesday morning, so I will not be there for Tempo.

Yesterday, Sandy, Judi and I went up to ride the Napa Marathon course in the reverse direction to cheer on Tamalpans Brad O’Brien, John Lundy and Verity Breen.  We appreciated that the cold and rainy weather on Friday and Saturday  passed through in time the Sunday marathon. The marathon started at 7 am in  Calistoga with 40 degree or colder temperatures; several miles into it became perfect for running a PR time.

A piece of history: Sister Marion Irvine ran the 1984  Napa Marathon as a workout before the First Women’s Olympic Marathon Trials in May 1984 to be held in Olympia, Washington. She could have cruised under three hours, but I made her wait at an aid station for several minutes. I was a bit worried she wouldn’t be well recovered for the Trials if she did go under three hours. We did, however, drop down to 6:30 pace over the last 5 mikes to get it out of her system! Leading up to Napa she had done her first 105 mile week and some in the 80+ mile week range. There were very Master runners, male or female who could handle over 80 mile weeks- amazing lady.

This is also the one day of the year that you can ride over the Silverado Trail without car traffic! This allowed us to relax and enjoy a ride on a crisp March day surrounded by the beauty of the Napa Valley.

“”Lead pack near mile 20 of Napa Marathon.

“”Silverado Trail and marathoners enjoying the car-free road. 

Brad O’Brien was running with a bad cold and cough but placed 2nd in 55-59 with a 3: 19: 56;  John Lundy was 2nd in 55-59 with a 3:24:53 and Verity Breen, who was running a tweaked calf placed 1st in 50-54 with a 3:23:55. Way to go Tamalpa!

3/6/18 TUESDAY …Official Tempo workout is cancelled. Some of the group cannot make it.

3/7/18 WEDNESDAY 8:15 am MADISON AV GYM Workout with Kees at Warren’s. Kettlebell Swings, key warm-up exercises followed by a Circuit.

3/8/18 THURSDAYTrack workout – on your own. After the usual warm-up and drills, 6 x 20 meter cadence pickups, 2 x 100 (100); do two rounds of:

2 x ( (1000 (200) at 10K race pace, 600 (200) at 5K race pace, 400 (on 2:30 or 3’), 200 (200))

still early in the season, so running the 1000’s at 5-6 mile pace is fine; then it’s 5K pace for the 600’s, and under 5K GP for 400’s.

3/10/18 SATURDAY 7:45 Start for SATURDAY HILL REPEATS/Cross Training. Held at Seminary College, off Seminary Drive. Do your warm-up run starting at 7:15 am then run up the entry road to the College where I’ll have the exercise stations set up. ($5 drop-in fee which goes to acquiring more equipment for the workouts). The main workout consisting of four exercise stations and twenty hill repeats, followed by Loaded Carries and Tire Pulls.

LMK if you are joining in:

3/11/18 SUNDAY 9 am. TCRS GOLD HILL, 5.3M in San Rafael, near Dominican. Gather at 291 Magnolia Ave, San Rafael (bathrooms close to downtown). Run takes you above Dominican area. You’ll get hill practice