Week of 3/26/18: Workouts, Saturday Hill Repeats, Easter Sunday

Hi Folks,

updated 3/30/18, 5:40 pm: For Sat HR – it is a go and so far: Lisa, L, Pam and Mickaila, Linda R, Judi S, Gerald, Shirley D, ElizabethK, Tom P, .anymore interested? Just LMK

updated 3/27/18: Thursday will also be TEMPO run for 8:30 am group starting from “log cabin” in Tenn Valley.

Gerald completes another Spartan Race; this time in San Jose area. Only had to complete two Burpee penalty stations for 2×30 reps total! These races are a constant challenge: there is always a different task/challenge to master.

Looks like we’ll have a solid week of clear weather, though we need way more rain. We’ll start off with workouts on the hill that goes underneath the GG Bridge – a special site for hill repeats.

Remember don’t go nuts on Dipsea course workouts and get stale on it. Rotate the sections that you practice running faster than you would during the race to build fitness. Fro example, top of Dynamite to entrance to the Rain Forest; another time Dynamite. Even after a attaining my top fitness in preparation for the Dipsea, it’s was always one long tough interval! Get to know foot placement every time you work the downhill. Another step you can take to significantly to run a faster is – lose weight. Yep, lugging extra pounds is a huge factor going up the steps and every grinding uphill.

3/27/18 TUESDAY 8:30 am HILL REPEATS by GG Bridge. Meet at Discovery Museum parking lot, Ft Baker ( Cavallo Point is nearby). We have a group showing up! Should be clear and with great views for the workout.

3/28/18 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s ( 148 Madison Av- two blocks from the Civic center across from Natl Guard Armory).

3/29/18 THURSDAY 8:30 am TEMPO run on MV bike path. Meet at “log cabin”, Tenn Valley road. Warm-up run to north end of MV bike path; then we do our variety of tempo intervals. (note, next week we will meet at “log cabin” again for hill repeats)

3/29/18 THURSDAY .TRACK at a track near you..“1200 Breakdown“:

1200 (400), 1000 (200), 800 (200), 600 (200), 400 (on 2:30/3:00), 2 x 200 (200). ….Starting at 10K race pace, each interval is to be run a bit faster than the previous one.

3/31/18 SATURDAY 7:45 am start . It is a go for HILL REPEATS/Cross Training. at Seminary College off Seminary Drive. Arrive about 7:15 am, park along Seminary Drive near the entry road into the College; then run the warm-up loop and run up the entry road to where the exercise stations are set up by 7:45-for the start of the workout. 4 exercise stations and 20 hill repeats total followed by Loaded Carries.

so far:  Lisa L, Pam, Michkaila, LindaR, JudiS, Gerald A, Shirley D, Elizabeth K, Tom, any more joining in before the Holiday weekend?  LMK if you will attend. Thanks.

RESULTS: He won NYC Marathon on his first try in 2017, won the World XC twice and the IAAF World Championships Half Marathon for the third time. This year it was held in Valencia, Spain on a windy day, and GEOFFREY KAMWOROR won it in 60:02. what was so notable that from 15K-20K he put in a 13:01 5K! Absolutely amazing. Some 93 broke 5-minute pace ( sub 65:35): it’s considered the most competitive road race in the world. The first American was Sam Chelanga who placed 14th in 61:23.

NETSANET GUIDA of Ethiopia won the women’s division in 66:11; thirteen women broke 1:10:00 and 93 broke 6 minute pace per mile! The first American was Emma Bates who placed 27th in 71:15.

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