3/19/18: Workouts, Saturday Hill Repeats, Dipsea Training Tips, upcoming races

Hi Folks,

updated 3/23/18: Track workout posted….2) Let me know if you are considering Saturday Hill Repeats – rain expected.  We can carry out the HR in the rain and use equipment not affected by the rain. This may be a good alternative to running on a very slick Dipsea course. A power workout on the docket. If I don’t have enough joining in; I will cancel.  Joining in: Lisa L, and others; so we will have the Hill Repeats.

Be ready for a wet week: have the correct clothing, do your workout efficiently, get it done; then get out of the wet clothes. This is when TREADMILL training comes into play. For example, I used to test my fitness  and  picture myself going up the Hogsback with a 10 minute uphill grade of 7% at 7 mph to measure progress. You can select a doable grade of 4,5, 6% grade to acclimate to constant uphill, improve your uphill grade fitness and bypass downhill pounding (you’ll have enough of that when running the course). After one 10′ bout, run an easy 3-5 minuets and put in another 5-10′ uphill effort. Once you work up to 20′ total you’ll be better prepared for the uphill grind of Dynamite, Hogsback, Rain Forest and Cardiac.

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 1-2x per week with low volume) and hill repeats. Include four of them in a workout lasting four minutes at 5K effort level to improve running fitness (based on Norwegian study I wrote about in a past posting).

There’s time to work on the Dipsea course in later April-May. Yes, specific workout on this unique course is important. I’ve observed that for most runners, once you have about six practice runs on it; you’ll see your course  time plateau. That’s why I emphasize foundation building, becoming a stronger athlete during Jan-late March; then hit the course 1-2 times per week.

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). You can refer to Kelly Starrett’s mobility YouTube videos, his book “Ready to Run.”

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. The classic 400 repeats workout. Do the usual 1.5M warm-up steady run, drills, 6 x 20 meter pick-ups, 2 x 100 (100):

A gp:   12 x 400 (on the 2:00 or 2:30) usually for those running 6 ‘ pace or faster…rest interval should give you about 30-40″ rest. ….The pace should be just under 5K GP.

B gp:  10 x 400 (on 2:30 or 3:00)

C gp:  8 x 400 (on3’)

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. LMK if you are joining in for the workout. Looks to be clear. Joining in are: Lisa L, Richard M  – and others…so we’ll have the workout. LMK if you’re still


4/8/18 SUNDAY. 9 am.  TCRS#4, TERRA LINDA SLEEPY HOLLOW 4.6M. S/F Santa Maragarita Elementary School , 1055 Las Ovejas, San Rafael. ( take Freitas Pkwy, right on Del Ganado, right on Las Ovejas. There will also be the Tamalpa Awards Breakfast after the TCRS race, held at Terra Linda Community Center (no charge).

4/8/18 SUNDAY. 7:30 am CREDIT UNION SACTOWN MIRACLE MILE, 5K/10M. S/F at Capital Mall (S. side) & 8th St. Serves as 10M PAUSATF Championships. go to: runsra.org/sactown-run. Here is an opportunity to join other Tamalpans for team scoring and get in a 10M hard Tempo run.

4/29/18 SUNDAY…STOW LAKE STAMPEDE 5K. Here is a good opportunity to get in good racing practice: proper pacing of effort a 5K distance you can recover from quickly and a fitness test. It is also a race that counts for team scoring for all age divisions on the PSAUSATF circuit. I recommend all of you to run this 5K !

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