> I will have update here later this week regarding Saturday Hill Repeats. Might not be held if people are racing on Sunday or running Dipsea.
Updated 4/25/18: Track workout recipe in honor of Sister Marion. “Does the group still do the 16 x 400 (on the 2:00) or 6 x 800 like we used to do during early 1980-88?,” she asked. I told her the workouts have been modified because the group members have become older and races have changed. But we’ll do a combination of 400’s and 800’s in honor of those past large group sessions when we had “A” group ( sub 6′ pace), “B” group (6:30-7:30 pace), and “C” group (over 8′ pace) all on the track at the same time in lane one or three with staggered starts. We consistently had 25-35 runners at those workouts – enthusiastic sessions; especially as women’s running was gaining momentum and the first Women’s Olympic Marathon Trials were coming up in 1984.
The week will be run a bit differently as Sandy and I will be away this week but I’ll have the Tuesday group for Tempo workout on the MV bike path. I also suggest that our workout groups get in the local Stow Lake Stampede 5K on Sunday. Join your Tamalpa teammates for a solid 5K, a test of fitness and will help your Dipsea time.
TIP: Look forward to a race environment, rather than dread or anxiety, because you’ll be going after your best time and there’s nothing like a group of people around you to pull you along and bring out a best effort! Don’t worry about the others: remember, they don’t particularly care about your time; only their own! Focus on a plan for executing the 5K: your first mile pace, the middle around the Stow Lake, and the return trip – and the last 600.It will take the nervousness out of the situation.
BTW I think Sister Marion still has the 63+ 5K record on the track at 19:14. When she did a best 5K , her 10K and half marathon bests soon followed. It’s been fun seeing over the years since 1990 how the women’s 50+ and 60+ records for a variety of distances have improved after the first Masters Women runners established the first top times. The women pioneers are featured in Amby Burfoot’s book ” First Ladies of Running” put out by Runners World.
It starts at8:30 am on JFK Drive at the east end of Golden Gate Park by the Conservatory of Flowers. You’ll run west on JFK, to Stow Lake and around it; then back to the start. Help with team scoring and fielding age group team scoring by obtaining your USATF card for this and future races.
I think we will be able to use the TRACK at COM soon: construction work looks to be about completed for that area. I will have to check with the authorities at COM when Tamalpa can use the track again.
4/24/18 TUESDAY 8:15 am . TEMPO . Meet at “log cabin” Tenn Valley Road. Run warm-up to north end of bike path. Then it’s .5M Tempo / .5 Easy; .5MT / .5E; 1MT / .5E; .5MT / .5E.
4/25/18 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. I have the Workout Cards and Warm-up routine on the counter.
Below picture: Sister Marion Irvine,88 with Sandy ( her birthday today) ready for a walk while in Soquel at nun’s vacation house. I asked her what to post for Track workout she said, “either the 16 x 400 or 6 x 800.” She used to all 16 at 1:30 or Bette while in her 50’s.. we’ll have you some of both; those running the 5K on Sunday do a bit less volume..
4/26/18 THURSDAY at a track near you. TRACK .Part of Sister Marion’s workout; do about two miles total if racing the 5K on Sunday at Stow Lake Stampede 5K. The drills, 4-6 x 20 meter pick-ups; then:
2 x 100 (100), 4 x 400 (on 2:30 or 3′), 2 x 800 (200), 4 x 400 (on 2:30/3′).
4/29/18 SUNDAY 8:30 am STOW LAKE STAMPEDE 5K in GG Park. Near Conservatory of Flowers on JFK. I always parked near tennis courts along road behind Academy of Sciences.