Welcome to our running group workouts where you will learn various aspects that go into developing all-around running ability: how to use the measured distances of a track to learn form, drills, develop speed and disciplined pacing; hill repeats to substantially boost leg stride and strength for your trail and road running; tempo running for race pace simulation; long runs or rides for endurance, and functional supplemental exercise programs to balance out weaknesses, and develop total fitness. Wednesdays are for learning functional Olympic lifts, kettlebell training, metabolic circuits and tire pulling and flipping which can substitute for part of your running mileage.
My focus is to help you reach your potential in road races, trail runs and triathlons in a group workout setting. Training with others will elevate your game where quality running is required: you’ll run at a higher level with a peer group around you. You’ll find group members are supportive and you’ll make new friends for training partners. We all come with different levels of ability; my goal is to help you maximize yours so can achieve the satisfaction of knowing you hit your best marks. Our groups include very experienced, intermediate and novice members – all striving to improve their running or triathlon disciplines. Others come for an enjoyable workout.
I also help our group members map out training schedules for distance events.
At the track, I focus on improving your 5k time which represents a peak of aerobic and anaerobic power for running fitness (much like a treadmill test does) and it’s a distance everyone can complete. I’ve found that working with all levels of runners; when they run good 5K times, they usually run their best 10K, 10M and half marathon times.
You’ll need to join Tamalpa Runners (www.TamalpaRunners.org) so that the club’s liability insurance covers your working out at the track on Thursdays. You also receive a 10% Tamalpa discount/Kees Group Discount at both Arch Rival stores located at Bon Air and Strawberry Shopping Centers.
My fees are $35 per month for one session per week; $50 for two sessions; and $70 for three or more. Checks should be made out to “Kees Tuinzing”, cash also works, or pay online with PayPal or a major credit card at www.KeesTraining.com and then to “fees” section.
You can find what’s planned for each week on my blog at www.KeesTraining.com “Blog” site. Sessions may vary by the week, location or cancellations may be posted the last minute if I have conflicts. Please check there – even the last minute for changes. You’ll be receiving key handouts that relate to improving your running and general fitness program in addition to what I will be posting on the blog site. But I focus on “learning by doing”. This site is still being developed so bear with us until it is finished.
Tuesday 6:30 a.m. Tempo runs will alternate between China Camp(more accurately by Buck’s Landing dirt pull-off area one half mile before China Campground entrance) and Smith Ranch Rd exit and Park & Ride parking lot. From there we run into McInnis Park to run on the packed gravel/dirt roads around the holding ponds. Tempo workouts are based on 10 mile race pace to half marathon goal pace effort levels to acclimate the body to “comfortably stressed” sustained running. They will range in distance from 1.5M pickups with .5M recovery bouts to 3-8 miles tempo runs after a two mile warm-up. Each half mile is painted on the road.
Tuesday Hill Repeats/Tempo start at 9am usually in Tenn. Valley area; I post the locations on the blog site. We rotate a variety of hill sites and distances with days for Tempo running. Hills for strength, stride improvement; Tempo for race pace fitness.
Wednesday “Madison Av Gym Sessions” are with a small group in circuit training fashion. Runners learn kettlebell, Olympic lifts, tire pulling and flipping, and total body circuits for fitness and balanced development. Here we address weak areas that may lead to injuries from running or triathlon training. You learn key lifts and exercises that you can take home with you.
Thursday TRACK: There’s a 7 a.m. group and 9 a.m. group start their warm-up on the hour in the dirt parking lot at College of Marin parking lot; then at 7:25 a.m. and at 9:20am we begin our drills and stride-outs plus the main workout. We do three miles of speed-work, not counting the warm-up and cool-down run. NOTE: during November, 2011 there is a new Mondo track going in at College of Marin, so we are not holding track sessions until the new track is completed.
Saturdays, twice per month: Kees’s Hill Repeats/ Crossfit program held at 7:30 a.m.usually by Villa Marin, across from west side of NorthGate Shopping Center. The workout is over in 35 minutes or less and can include up to 20 hill repeats of varying distances, broken up with exercises for runners. Emphasis is on power development, leg strength and total fitness.
Weekends are also for the longer mileage runs for those preparing for the 10K’s, half or full marathons. Members from the workout groups meet on their own in various terrific dirt terrain sites in Marin County. I do help provide transportation or aid for a number of the long runs. I have a couple of courses measured with half mile and mile splits painted on the roads for the China Camp 10 mile course and our Nicasio loop of 21 miles.
My cell phone is 415-595-1307; home is 472-7917- call up to 9:45pm to discuss any aspects of your training and questions. Email: firstname.lastname@example.org ; 627 Galerita Way, San Rafael, CA 94903.
- Put together the training schedule that works best for you so you can establish some consistency. If you make at least one group workout per week that should help keep you motivated and the opportunity to learn the “how to” for improving your running. Make your busiest day a rest day – you’ll be less stressed.
- I base most of the training on 5K performance: you do well on the 5K, and you’ll do well on most distances. It is an excellent gauge for fitness improvement and a distance all participants can complete. I can help you with distances through the marathon and triathlons.
- I base our main training week on a TuThSatSun training week; one MWor F are for complete rest and the other two days for cross training to balance out your program, such as our Wednesday “Madison Av Gym” sessions, stretching, swimming, crossfit, cycling, Pilates, Bar method or other programs.
- Using the TRACK: Don’t be intimidated by the track: it’s simply a tool to improve your leg turn-over, fitness and accurate pacing. The first four sessions at the track spend the time to learn the alphabet soup for track workouts; getting familiar with the distances; how to use the Chronomix mode on your watch, and finding who your track pacing partners will be.
- The track at COM is a 400 meter oval; 200 meters is half lap; 300 meters is ¾ lap; 100 meter sections consist of each straight-away and each curve section; 600 = 1.5 laps; 800 = 2 laps; 1000 meters (1km) = 2.5 laps; 1200 = 3 laps; 1600 or the metric mile is 4 laps.
- When I write up the day’s workout on the display board, the interval length is followed by the rest interval in parenthesis, e.g. 6 x 100 (100) = each 100 meter straight-away is followed by 100 meter recovery jog and repeated 6 times (3 laps). We may have 8 x 600 (200) for the days routine which means run a 600 @ 5K pace followed by easy 200 meter jog. If we do 12 x 400 (2 ½’) that means run a 400 at or under 5K pace on every 2 ½’ minutes including the interval itself. So you’d take off at “0” minutes, 2:30, 5:00, 7:30, until 12 laps are completed. Your goal is to learn you pace for a variety of distances and to “feel” the proper pace with practice.
Partial List of Races Run by Kees*
1. 2-10-74 West Valley Marathon (my first one ) 3:09:06 103rd
( 6 months after I started running: too soon!)
2. 3-15-74 Boston Marathon (humid; felt lousy) 3:10:12 869th
3. 12-7-74 Livermore Marathon (stale day!) 3:04:32
11-24-74 Pepsi 20 Miler (Clarksburg) 2:12 140th
4. 2-9-75 West Valley Marathon (paced Mel C.) 3:19:45
3-8-75 Camelia Festival 50K (& 100M) 3:48:35
5. 4-21-75 Boston Marathon (great day!a sub 3-hour!) 2:54:22 680th
6. 5-11-75 Av. Of Giants Marathon (paced Ray M.) 3:36:22 170th
7. 11-2-75 Sonoma State Marathon (paced friend) 3:12:50 46
11-30-75 Pepsi 20 Miler 2:02… 80th
(ran 31 races in 1975 – too many for good racing!)
8. 2-8-76 West Valley Marathon (paced friend) 3:19:25
9. 4-19-76 Boston Marathon (96 degrees F!!) 3:03:53 499th
(hottest Boston in history! I was ready for a sub 2:40:00, but had to go easy due to conditons)
10. 5-2-76 Av. Of Giants Marathon (paced Judy L) 3:01:19 105th
11. 9-5-76 Silver State Mar. 1st annual; 5,200 ft) 3:04:20 15th
12. 10-31-76 Sonoma State Mar. (paced friend) 3:02 51
13. 2-13-77 West Valley Marathon (did 85-95mpw in Jan; hot day)2:46:51 34th
14. 7-10-77 San Francisco Mar (all in GG Park, hilly) 2:55: 80th
15. 9-3-77 Silver State Mar 2nd (tough at altitude) 2:54:23 22nd
16. 10-2-77 Sacramento Mar (10th in age gp; with KimS) 2:50:40 27th
17. 1-22-78 Champagne Mar 1st (in Saratoga; w/Phil) 3:23
18. 2-12-78 West Valley Mar. (w/ Ron Wayne in storm!) 2:48 26th
19. 4-1-78 Clear Lake Mar (Hot! 2hour start delay) 2:53:26 9th
20. 9-3-78 Silver State Mar (hot day) 2:58:10 16th
11-19-78 Pepsi 20 Miler (PR for 20 miles! 59:23/58:45) 1:58:08 67th
21. 12-10-78 Honolulu Mar. (started 6am; too hot) 2:58:10
22. 2-11-79 West Valley Mar. (w/ Roger D) 2:53:33
23. 5-6-79 Av. Of Giants (hard rain; w/ Roger) 2:41:30 48th
24. 10-14-79 Humboldt Redwoods Mar (personal best) 2:40:27 7th
9-13-79 Pacific Sun Marathon (practice on course) 3:14:35
4-13-80 American River 50 Miler (90 degree day) 7:40:04 17th
7-9-80 Pacific Sun Marathon (birthday run) 3:30:35
25. 9-28-80 Sacramento Mar (Boston qualifier) 2:48:23 29th
26. 4-19-81 Boston Marathon (incredible depth of field) 2:46:30 1385th place; 300 broke 2:30:00!
- Pacific Sun Marathon (Birthday run w/ Roger) 3:28
- Pacific Sun Marathon + extra for age in years (Birthday run )
[ Have misplaced my 1982 diary with missing marathons and other races]
27. 3-12-83 Napa Marathon (my best NapaMar) 2:43:46 30th
9-26-83 Pacific Sun Marathon (w/ Jeff on his B-day) 3:33
28. 12-11-83 Honolulu Marathon (2nd Clydesdale Div) 3:12:39 482nd
29. 3-10-84 Napa Marathon (w/ Marion-she has record) 3:06:58 224th
(she could have gone well under 3 hours; I held her back: last marathon practice before Olympic Trials in May)
30. 4-26-84 Big Sur Int. Mar 1st annual (45mph headwind) 3:11:05 87th
31. 3-8-87 Napa Marathon 2:56:06 58th
32. 12-6-87 Melbourne Vet Games Mar (2nd USA finisher)3:08:02 171st
33. 4-18-88 Boston Marathon (92nd) paced Melanie W 3:11:56 2511th
34. 12-10-89 Honolulu Marathon (17th) 1st Clydesdale 3:05:08 303rd
35. 3-4-90 Los Angeles Marathon(5th) hot day! 3:19 1295th
36. 12-9-90 Honolulu Marathon (18th) 3rd Clydesdale 3:11:17 411th
(Wind and Rain on this year’s event)
37. 12-13-92 Honolulu Marathon (20th) 10th Clydesdale 3:30:14 1079th
(23,515 finishers; 996th of 15,878 men; I had shoe/feet problems ‘cause I bought new shoes at expo. Had to take them off 7 times-burning feet. Lesson – don’t use new shoes for a race!)
38. 12-11-94 Honolulu Marathon (1232 of 25,762) 3:35:55 1232nd
(lousy run: flat day, no zip in legs)
39. 1-8-95 Walt Disney World Marathon (1st Annual) 3:20:42 722nd
(limited to 8,000 first year; very entertaining marathon)
40. 12-10-95 Honolulu Marathon (23rd) – Hottest One ever! 4:15:06 3154th
(large field of 26,986 finishers;…stifling, no wind, hottest in 22 years!)
41. 4-19-96 Boston Marathon (the 100th!) ran w/ camera 3:50
42. 12-12-99 Honolulu Marathon (27th) 3:57:05
(Annelies, my daughter’s first marathon)
Best 5000 (16:09) on track; at age 50 (18:00) Carlsbad 5000 , road race.
Best 5M (27:20) around old Lake Merced course; Best 10K (33:58) at Devil Mountain
Best Dipsea: (53:33), highest place 17th, 28th, 32nd, 34th; Best Double Dipsea (1:56:40)
Best 12K (41:50) Bay to Breakers Best 10M (55:32) at Cal 10M
Best Half Marathon at Humboldt Half Marathon (1:14:45, then a 1:16:26 next year while dealing with hernia problem)
Best Marathon at Humboldt Marathon (on old single out/back course, (2:40:28. Still my favorite area for race )
Best 50K at Camelia Festival 100 Miler (3:48) (on an awful 1M rectangular course)
Best 50M at American River 50M (7:40:04 0) very hot Sacramento day!) 17th place
July 9, 2011: Completed all 5 long passes on the Markleeville DEATH RIDE 130 miles.
1964-1966: earned Judo black belt…I had large interest in martial arts
Learned Olympic Lifting, Karate, and body building from Don Buck 1965-1972. Attained rank of 3rd dan black belt Kyokushinkai Karate –Japan.
October 1970: Went on US World Karate Team to Tokyo for 1st World Karate Championships, 2nd in Natl AAU Karate Championships at SF Civic Center
Worked PE Dept at Skyline College 1973-1975: set up Fitness Lab, Half Mar class for credit, adult fitness with running, circuit weight training, stretching.
1975: Institute of Health Research. Research on blood chemistries and endurance training. Started running groups for those in the program.
1976: Set up Fitness program for Physis Center. (corporate fitness for upper level mgt)
Owner of Total Race Systems Inc. 1978-present for computerized race timing, finish line management (30-60 races/year) and “How to Put on a Road Race”, do race course certification for distance. Race Director – Pacific Sun 10K, Marathon, 2.5M for 20 years.
Founder and owner of The Runner’s Schedule magazine 1981-1999.
Work at Arch Rival Store, Greenbrae, CA since Spring of 1999. We pride ourselves on fitting customers with the proper footgear for their activities. I also head up the running program for our customers and Tamalpa Runners.