Week of 7/24/17: Workouts, 70th Celebration on Sunday,

Hi Folks,

updated 7/27/17:  Head Coach Warren Lanier of Terra Linda is looking for one of our runners, or one you might know, who would like to head the XC  Running Program for the Fall (starting late August). That is take it, develop the program for the boys and girls program. Here is the request from coach Warren:

Hello Runners,

Terra Linda HS is currently in search of new Cross Country coaches (Head and Assistant). If you know of any passionate distance coaches looking to mentor athletes and build a program please have them contact Warren Lanier at 858*342*1541.

Thank You.

Warren  – (858) 342-1541
www.CAFAthletics.com

updated 7/25/17: I will miss Wednesday’s gym workout, but the Circuit cards are there.

On a very sad note: I learned that one of our dear running and Triathlon group, SARAH MCMOYLER, passed away recently after a yearlong bout with cancer. Sarah had a sparkle, zest for life and always totally involved with our workouts and adventures. 

Years ago Sarah called me out of the blue from Benicia to ask to prepare her for Paris Marathon: that was the beginning of a delightful relationship. 

She ended up moving to Marin, continued with her McMoyler Method for child birth business and got to know so many Tamalpans. Above she is pictured with her sons, and  running a race. 

She touched us all with her vitality. We will miss her! 


Above is a picture of Judi and Gerald prior to the start of the SF Half Marathon. Meanwhile Verity Breen won her 50+ division in the marathon with a 3:20:21. Meanwhile, the same morning in the same race, running downhill late into marathon, Kathy Johnson took a tumble, found herself on the ground with scraped limbs and a “How did I end up down here so quickly,?” But she picked herself up, banged up and all (not really knowing the extent of her injuries), struggled through- and finished the darn thing (3:39). After the race medics did what they could she went to hospital and found she might have a fracture of the forearm in addition to bad elbow scrape injuries…

All the race photos are up on FB before I get them! You are all so quick; it’s old news by the time they get on the blog. Not sure if I need to repeat posting them here in future.

THIS SUNDAY

Looking ahead:   SUNDAY, JULY 30th we’ll celebrate my 70th birthday with either a run or short bike trip and gathering at Samuel P Taylor Park. I’ve reserved Redwood Grove for 50+ people and 20 vehicles from 8am for the day.

About 8:40 am Dominic Johnson and others will go for a run. If you would like to run at that time; join right in. Others can go in small groups later in the morning. ( Note: I am bringing  two 2.5 gallons of STARBUCKS coffee in the morning for the group;  for before and after the run).

Gayle Shimokaji, Michael and I will lead a short “coffee” bike ride starting at 9:30 am to Pt.Reyes Station and Inverness Park, get coffee and pastry; then back which is about 11 each way. (Those who want to do an extended ride can do so easily; I need to be back before noon as we fire up the BBQ pits for the chicken and sausages).

The more ambitious members can run or mtn bike ride and take the steep up trails, e.g., Jenner, to the Bolinas Ridge. The Bolinas Ridge runs north / south and is 11 miles long to the Bolinas Fairfax Road.

We want to be back at Park from noon on to do the BBQ, lunch and socialize in this beautiful spot. Samuel Taylor Park offers variety of activities for kids and adults. There is the creek for kids, a 3.5M bike path through the Redwoods for biking or walking; which can be extended to Rafter Bridge direction (easterly) also for another 1.5 miles.

I suggest we all bring our own lunches and something to share. We’ll provide the BBQ items. Others can bring refreshments; all in all a traditional running club potluck.

7/25/17 WEDNESDAY 8:15 am. MADISON AV GYM workout without Kees at Warren’s. I will miss the workout: Sandy and I need to take Andre to his surgeon’s appointment by 10 am. The workout Circuit Cards are at the gym.

7/26/17 THURSDAYTRACK at either Tam HS, or Terra Linda HS . on own. Shorter intervals this week with a 5K pace 1200 practice after the 400’s. This will help simulate the last push on a 5K or 10K so you end up with a negative split race.  After the 1.5M warm-up run, 2 x 100 (100) stride-outs and 6 x 40 meter quick cadence pick-ups:

9 x 400 (on the 2:30 or 3:00);  then a 1200 at 5K GP.

Watch the pacing on the 400’s: just under 5K GP. They should feel controlled at high aerobic effort with more in the tank because after 6 reps  the work effort begins to accumulate; then you still have the 1200 to run!

Some opt to take an extra 30″ rest after the 9th 400, but don’t go over a minute or you won’t be simulating the fatigue of that point in a 5K race.

Follow with a cool down half mile and stretching and hip mobility work.

 

Week of 7/17/17:Workouts, Saturday Hill Repeats, July 30th party,

Hi Folks,



Judi, Gerald at SF Marathon start. Amazing that Judi is awake after doing Ragnar Relay at Soda Springs area Friday, Saturday; then zip back to Marin!

Above: Kathy Johnson gets to be up front at start for SF Marathon..

updated 7/21/17:  Coming to Saturday Hill Repeats (HR):   Linda M, Dave C, Lisa L, Jeanie S, Linda R, Andy V, Paula V, Hunter V,

Track workout posted for this week: longer intervals with descending ladder format.

A bit late posting today; we’ve just returned from doing the annual ride around Tahoe to celebrate my hip replacement back in 2008. I had Judi Shaffer, Pam Jolliffe, Allen Biggs for company as we rode on a beautiful weather day last Saturday. The ride is always a demanding 73 miles with elevation and altitude – and a bit more traffic than I liked. I think I’d do it next time during mid-June or in September when the crowds are far less.

The ride was capped off with a wonderful swim in the Lake: it was pleasant; I expected cold temperatures after such a deep                                                                                                                                                   snowfall Tahoe had this year (they had 7,000 skiing on July 4th; still skiing last weekend). We made a homemade dinner, watched a bit of the TDF and some Wimbeldon tennis. Always satisfying to do an adventure with friends and bask in the afterglow. All in all a wonderful weekend.

Saturday Hill Repeats workout is on for this weekend.

Looking ahead:   Sunday, July 30th we’ll celebrate my 70th birthday with a workout and gathering at Samuel Taylor Park. I’ve reserved Redwood Grove for 50+ people and 20 vehicles from 8am – 8pm. Gayle Shimokaji and I will lead a short “coffee” bike ride starting at 9:30 am to Pt.Reyes Station and Inverness Park, get coffee and pastry; then back which is about 11 each way. (Those who want to do an extended ride can do so easily; I just need to get back to greet people at ST Park).

The more ambitious members can run or ride and take the steep up trails, e.g., Jenner, to the Bolinas Ridge. The Bolinas Ridge runs north / south and is 11 miles long to the Bolinas Fairfax Road.

We want to be back at Park from noon on to socialize in this beautiful spot. Samuel Taylor Park offers variety of activities for kids and adults. There is the creek for kids, a 3.5M bike path through the Redwoods for biking or walking; which can be extended to Rafter Bridge direction (easterly) also. I suggest we all bring our own lunches because an accurate head count will be difficult; we’ll have some items to share.

7/18/17 TUESDAY …( on own) I suggest a TEMPO workout with some buddies. After the warm-up run do:  3 x .5M Tempo / 3 x .5M Easy jog; followed by 1M Tempo to 4M finish line.

7/19/17 WEDNESDAY 8:15 am. MADISON AV GYM WORKOUT with Kees at Warren’s. Variation of lift to be introduced this week.

7/20/17 THURSDAY 7:30 & 8:30 am TRACK at TL or Mill Valley facility  ( will not be there as I have doctor appointment that morning). Longer Interval descending ladder. After warm-up run, 6 x 40 meter stride-outs. Then 2X:

A/B gps: ( 1000 (200), 600 (200), 400 (2 1/2′), 200 (200))

C gp:  Two rounds: ( 200 (200), 2 x 150 (50), 2 x 100 (100), 4 x 50 (50))

7/22/17 SATURDAY 7:30 am Start for HILL REPEATS/Cross Training. Held at Theological Seminary College off Seminary Drive. Park along Seminary Drive main road near entrance to the Seminary area; do your warm-up loop a bit after 7 am and then jog up entry road to first level where I have the fitness stations set up for the workout. Text me if you are coming; fee is $5 for workout (gets us more equipment)…

So far: Linda M, Dave C, Lisa L, Jeanie S, Andy V, Paula V, Hunter V, Linda R,

  1. Two Times: (  Mtn Climbers x 10 and Thrusters x 8)

2 x Sprint – 1/2 “B” + Long – Short

2. DB Plank Row R/L x 12

Short – 1/2 “A” – 2 x Sprint – Short

3. Dual Grip Ball Ab Crunches x 20

Short – 2 x Sprint – Long – Sprint

4. Dual Grip Ball Jacks x 15

3 x Sprint – 2 x Short

Week of 7/10/17: Workouts, TCRS Friday night!, July 30th daytime party for my 70th

Hi Folks,

UPDATED 7/13/17:  Remember there is the Friday TCRS Golf and Run competition on Friday…Some of you may want to skip the Th Track workout to allow enough rest for the Friday fun afternoon competition and dinner. (See Tamalparunners.org). It will be 6:30 pm at McInnis Golf Park with dinner at 7:30 pm.

July 30th info below ( this may be a maybe: more to come)

A busy week  coming up for some of us, including my Saturday ride around Tahoe to celebrate the hip replacement (2008) and birthday: a fun tradition. So NO Satuday Hill Repeats this week. However, the Tuesday and Thursday workouts continue this month, even without me being there: many folks in our workout groups are vacationing during July and August. I will likely be at TL on Thursday morning.

Build the base during the summer months: A productive goal for the summer is to get in four days per week running: a rest day and two days of strength training and stretching. The weather is in your favor, good daylight in morning and evening for safe running. You can skip racing in during the hotter months, but get in the mileage. Doesn’t have to be high mileage, just consistent.

The week may look like this: TuThSatSun for running and/or cycling; one day rest, and two days of strength training with stretching and foam rolling work. How many of you can say you got in eight weeks of consistent training without interruption?

Get in a solid two to three months of consistent running or cycling and watch your time goals improve down the road . Some 25 – 35 miles per week will pay off. Nothing fancy; just be consistent, take care of your legs and maintain a balanced exercise program so when it’s time to up the volume of quality training you’ll suffer no setbacks. I’ll have Hill Repeats two Saturdays per month. Keep a diary and see how it goes for the summer.


Allen, Pam, Judi on a good weather day for ride around Tahoe. We celebrated my hip replacement that I had done in 2008. The star of the day was Pam: she hadn’t ridden in a year, rode 53 with Gerald and I on Tuesday, around Paradise on Thursday with a friend; then did the 73 around Tahoe Saturday! Remarkable.

LOOKING AHEAD- to JULY 30th: Let’s get our workout group members together and Tamalpans that day to celebrate my 70th at Samuel Taylor Park which offers a variety of outing options for all who come. I reserved the Redwood Grove section from 8 am – 8pm, for up to 80 people, but it covers  only 20 cars; any more pay regular Day Fee. If people can carpool that will help. People can stagger their time to join in throughout the

My daughter, Annelies, is coming down from Montana to join us as is son Andre and wife Rosy along with other friends of the family. I suggest everyone bring their own lunch to keep it simple; we’ll bring some main items, however.

The ST area has a 3.5M bike path that’s beautiful for walk or ride- no car traffic. Also heading in easterly direction is 1.5M dirt fire road to Shafter Bridge. People can continue past the bike path to Platform Road or Olema and beyond. I’ll suggest a starting time of probably 9 am for a short ride; others can start later, or come during the afternoon….more to come.

7/11/17 TUESDAY…4-8 miles of steady mileage, preferably on dirt terrain.

7/12/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s.After 5 x 20 Swings interspersed with exercises after the warm-up; then a Circuit for 35″ on/ 25″ to mover to next station and have slight recovery 1) KB Sumo Deadlift, 2) Inverted Row on Rings, 3) BB Wipers,  4) L. first 3/4 Get-Up.  5)  R.  first 3/4 Get-Up.   6) DBL KB Front Squats.,   7) DB Plank Row, 8) KB Rack Carry,   9)  KB Waiters Walk. ( I change it each week).

The Circuit is followed with TrapBar Deadlifts or BB Deadlifts 3 – 4 x 3 reps – heavy, i.e., low volume, high weight, but under control and with good form. They do stretching and foam rolling in between sets.

Even once per week the dividends show up.

7/13/17 THURSDAY 7:30 & 8:30 am TRACK at either Terra Linda HS or Tam HS – whichever is closer. After the 1.5-2M warm-up run, 6 x 40 meter pickups and 2 x 100 (100):

A/B gps:   Two rounds of:  2 x 200 (200), 2 x 300 (100), 2 x 400 (2 1/2′). After an easy 200 recovery jog to the 200 meter mark, begin your 1000 @ 5K race pace.

C gp:  Two rounds:   (2 x40 meters, 2 x 100 (1000), 2 x 150 (50), 1 x 200 (200))