Week of 8/21/17: Workouts, Saturday Hill Repeats,

Hi Folks,

updated 8/22/17: A little change for the TH workout to make the 400’s more challenging – to develop leg strength and wind. I will likely be at TL track for the 7:30 group only to help with the workout and to touch base; then take Sandy for training ride by mid-morning.

I’ll be getting back into the routine this week after the break in Montana. We will not have COM Track begin until September; we’ll see how the construction is coming along this week. Meanwhile Frank has his Tuesday nights at Terra Linda track or follow the workouts post for track day.

Just got back to better wifi connection to begin this week’s post. A short break from checking emails and laptop activity is a good thing. It’s interesting to see how the grandkids fare when they are not electronically connected for a while: they want that fix! But their world does continue and the kids find more outdoor activities to do, Cribbage and other games come out of the closet do with the family.

We’ll be coming home very late Monday night! Meanwhile it will be interesting to see the eclipse today while in Montana (peaks at 11:31 am here). One famous astronomer (  I forget his name right now) suggested not to worry about looking at the eclipse, but to look around you as the landscape scene changes and take in that experience. That’s the one you’ll remember.

Thoroughly enjoyed by stay in Montana by Swan River next to Big Fork and Flathead Lake. The Swan River provided “refreshing” swimming with daughter in-law, Rosy getting some half mile and miles swims. It also turns out there are some terrific safe, low traffic country roads for cycling with the towering mountains close by.

The week was capped off with a bike ride up the spectacular “Going to the Sun Road” in West Glacier to Logan Pass: one for the bucket list! It took about eleven years to build this 30 mile road through sheer rock, steep terrain, and weather during the early 1900’s (can read more online: quite a remarkable engineering feat). The ride starts in Apgar Campground, West Glacier, goes past beautiful Lake McDonald with a gradual incline for 14 miles. Then the last 16 miles stays at a steady 6% grade along the sheer cliffs with awesome views of the Glacier Park mountains! I’m sure most of you have visited Glacier on this remarkable route and seen the spectacular scenery.

They allow cyclists to go up early in the morning but must be off the road between 11 am – 4 pm. I took the cool 6:30 am start because of my slower pace and time for taking photos (others I read online do it in 1.5 hours for the main section; I need a bit over 2 hours time). The top of Logan Pass is some 30 miles into the ride and you’re treated great views to the west and east sides of the pass. During the ride up the weather was already changing and clouding up with temperatures dropping. After reaching the top I quickly put on warm gloves, a windbreaker and leggings for the 18 mile ride down to the east side and St. Mary’s. During the spectacular descent I passed the 10 mile long St. Mary’s Lake on the way to the Glacier Park’s east entrance by St. Mary’s. One has to be prepared for sudden weather changes in the mountains so I suggest taking along a small backpack with the essentials – including enough water.

8/22/17 TUESDAY...on your own today; I’ll be recovering. Good day for TEMPO on the bike path with 3 x mile (.5M easy jog recovery).

8/23/17 WEDNESDAY 8:15 am. MADISON AV GYM Workout with Kees at Warren’s. After your usual mobility warm-up we do our 100 Swings/exercise routine, followed by the Circuit. That’s capped off with 3-4 sets of 3 deadlifts.

8/24/17 THURSDAY. 7:30 am TRACK is not yet going at COM: I’ll be checking if we can start up in September. Check here regarding workout. Today mixing up a bit of strength work with the 400’s; good for XC season which begins soon. After the 1.5M warm-up, the 6 x 40 meters and 1 x 200 (200).

A/B: 3 x 400 (on 2:30), 1 x 600 (200) @ 5K pace..Then :

3 Burpees followed by 400 (2:30), during the rest period before the next 400 – do 8 squats then the 400 on the 2:30; then 12 Mtn Climbers followed by 400 on the 2:30. Then a final 600 (200) at 5K pace.

8/26/17 SATURDAY 7:30 am. HILL REPEATS/Cross Training at Theological Seminary College location off Seminary Drive. Arrive and park along Seminary Drive near the college entrance about 7 am to do your warm-up run. I’ll have the exercise stations set up at the first cross street off the entry road into the college. Be ready to go at 7:30 am. The workout will include 4 exercise stations and sets of 5 hill repeats for a total of 20 hill repeats – to be completed within a half hour.

This is followed by the very productive Loaded Carries and two tire pulls.



Week of 8/7/17: Workouts,

Hi Folks,

The slightly revised Start/Finish spot for Sunday’s  COUPLES RELAY worked well for this year’s event. Now we need to build the event, so we’ll need help from all of you to help bring runners into event for next year. The addition of Middle School and High School divisions was a hit! The 2 x 2 mile format gives all runners a chance to have some low-key fun and a heck of a speed workout!

We thank Bill Neer and other Tamalpans for staging the event and appreciated the enthusiastic support from Larkspur Landing complex: they provided the site and we had donations for the raffle from the stores in the LL Center.

I’d love to see all of you who did come, encourage at least two others to come next year and help with social media outreach to triple the numbers in 2018.

8/9/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. Key exercises Warm-Up, KB Swings / Exercises routine; Circuit ending with Deadlifts.

8/10/17 THURSDAY 7:30 & 8:30 am starts for TRACK workouts (on your own); After your 1.5M warm-up, 6 x 40 meter pickups, 2 x 100 (100) stride-outs.

A/B gps: 2 x 200 (200), 2 x 300 (100), 2 x 400 (2:30), 1 x 600 (200), 2 x 400 (2:30), 2 x 300 (100), 2 x 200 (200)…. 600 run at 5K new GP.

(8/11/17 FRDAY …we leave for Montana to visit daughter and family)

I suggest solid trail mileage for the weekend; if possible get in a 5K race for your “speed work” if you’re building up for a half marathon.


Week of 7/31/17: Workouts, Hill Repeats on Saturday,

Hi Folks,

updated 8/3/17:  If you do come to Hill Repeats on Saturday remember to go easy so you can race the 37th Annual Couples Relay, 2 x 2 miles, at 8 am on Sunday at Larkspur Landing. (see Tamalparunners.org). You’ll need to quickly find a running partner; the division is determined by the combined ages of the pair. There are also two new divisions: High School and Middle School pairs! it will finish closer to the Asher Clinic side of the complex. This is a good time to get in some speed work – and have some fun. Girls/women run the two miles first; then hand off to the boys/men for their two miles.

I will be timing the event. Looks forward to seeing you there!

Saturday Hill Repeats/ Cross Training  are on, so far coming for the workout: Linda M, Michelle W, Pam J, Lisa L, Carrie B Grayson, Dave C , Gerald A, have confirmed…let me know if you are joining us. Remember to modify the workout if you are running Couples Relay the next day.

>Watch your TH track sessions: it will be warm, so bring water!

Last month of Summer coming up: enjoy it and get in the solid base training for the Fall events. We’ll help cap off your week with Saturday Hill Repeats! Not counting on Jeanie to come though: she has her wedding later that day! But a last-minute tune-up could give her the final toned touch. The “training on your own on Tu/Th” continues until the after the first week in September.

Big thanks to all who were able to come to the Samuel Taylor Park for the birthday celebration; a beautiful location, and I was surrounded by good friends. Doesn’t get much better than that.

The fate of LACTIC ACID and misconceptions discussion coming up…

8/2/17 WEDNESDAY 8:15  am. MADISON AV GYM workout at Warren’s with Kees.

8/3/17 THURSDAY 7:30 & 8:30 am TRACK at Terra Linda or Tam HS. ( on your own workout today). Ladder Workout. After your 1.5M warm-up, 2 x 100 (100) stride-outs and 6 x 40 meter pick-ups:

2 x 200 (200), 400 (2:30), 600 600 (200), 2 x 1000 (200), 600 (200), 400 (2:30), 2 x 200 (200)…..do the 200’s @ mile speed; 400 & 600 @ under 5K pace and the 1000’s at 5K pace.

8/5/17 SATURDAY 7:30 am Start for HILL REPEATS / Cross Training at Theological Seminary College. Park in front of the entrance road to the College along Seminary Drive about 7 am; then do your warm-up run and after that run up the entry road to first cross street where I will have the weight training stations set up.

Then it’s a set of exercises, immediately doing a variety of 5 hill repeats; back to the exercise stations. You’ll repeat for a total of 4 dynamic  exercise stations mixed in with 20 hill repeats. Goal is to finish within a half hour. This is followed by Loaded Carries and Tire Pulls. 

So far coming: Linda M, Michelle W, Pam J,Lisa L, Carrie B, Dave C, Gerald A,

8/6/17 SUNDAY 8 am 37th Annual COUPLES RELAY , 2 x 2 miles. At Larkspur Landing.