Week of 4/2/18: Workouts, Saturday Hill Repeats/ Cross Training, TCRS on Sunday,

Hi Folks,

updated on 4/6/18: Track workout ( get it in before the rain arrives early evening).  SATURDAY HILL REPEATS: Will go on because rain at 7 am is 40% chance and down to 30% by 8 am. But, let me know if you plan to join by texting or emailing me so that we have at least six participating. So far:  Judi S, Elizabeth K, Gayle S.,

4/7/18 Note, that there is the next “Tamalpa Club Running Series” (TCRS) race on 4/8/18, Sunday which will serve as a good  hilly practice course for Dipsea (See Tamalparunners.org web site). It’s off Freitas Pkwy, then right on Del Ganado.

Note that there is the Tamalpa Awards Breakfast after the TCRS race about a half mile down the road at the TL Community Center (was held there in 2017). A free breakfast and cheer on our age group winners.

We had a beautiful sunrise this morning for Kathleen Helmer’s group of ladies who ran their first RRGrade run.  Always a special run on our beloved Mt. Tam for a steady 7 miles of 5-7% grade after the initial one mile warm-up.


4/3/18 TUESDAY 8:30 am HILL REPEATS, Tenn Valley ( meet at “log cabin”). We’ll be mixing up different hills, do about a dozen repeats; two of which will be 2 x 4′ so we build on that for Dipsea and road racing. I’ll be there to lead the workout.

4/4/18: WEDNESDAY 8:15 am MADISON AV GyM workout with Kees at Warren’s. The warm-up key exercises for shoulders and back; 100 Swings in sets of 10 and 20 with exercises; followed by Circuit. You finish with 10 reps total  Barbell bDeadlifts or Hex Bar Deadlifts.

4/5/18 THURSDAY ..TRACK on your own at a local track. ” Ladder workout”. After your warm-up run, drills, 4 x 20 meter pick-ups, 2 x 100 (100).

2 x 200 (200), 2 x 400 (on 2:30), 1 x 600 (200), 1000 (200),  600 (200), 2 x 400 (2:30), 2 x 200 (200).

4/7/18 SATURDAY 7:45 am Start for SATURDAY HILL REPEATS/ Cross training at Seminary College off Seminary  Drive. Arrive prior to the workout to get in your warm-up about 7:15 am; then run up the College entry road to where we’ll start the workout.

so far joining in:  Judi S, Gayle S, Elizabeth K,

4/8/18 SUNDAY 9 am TCRS

Followed by TAMALPA AWARDS BREAKFAST at the Terra Linda Community Center.


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