hi Folks,
> 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.
The ageless “Seabiscuit”, Hans Schmid,( in his late 70’s) ran the brutally hilly Sonoma 50 Miler in 13 hours plus. It’s a feat to get through this tough course – at any age!
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.