Week of 3/6/17: Workouts, Power for Dipsea: Hill Repeats & RRGrade, Results,

Hi Folks,

updated 3/9/17..

Daylight Savings starts Saturday night: turn back your clocks!

Will be adding training tips regarding shoulder care over several posts because so many of us have issues with this very mobile, yet unstable joint

  1. I am postponing this Sunday’s RRGRADE Run to the following weekend because we have the March TCRS “Gold Hill” 5.5M this Sunday, in Novato (see: TamalpaRunners.org for details).  This still works with my plan to have include two quality days in a row one or two times per month. The idea is to build your foundation of leg power and endurance so that once Dipsea course training begins in later April you can work the trail effectively. You’ll need all the power base you can develop over March and April!

2) Hold the presses! Unexpected result at Napa Valley Marathon. Kathy Johnson was up in Napa celebrating her birthday when she decided at the last minute to sign up race day for the marathon – in spite of the inclement weather. Here she hasn’t been running much at all for months due to a setback: last thing I expected! She ran smart: started out easy, walked through each aid station; picked it up at the end and ran finished in 270th place, 73 female, 7th in her 50+ division with a 3:42:09! Qualified her for Boston – well under the 4:00 requirement. I never did see her out there; I certainly wasn’t looking either! PS I don’t recommend her system for running these marathons: she’s an anomaly.

DIPSEA TRAINING: Theme: TWO CONSECUTIVE DAYS OF HILL WORK. Meanwhile, those of you gearing up for Dipsea should be well into your strength and power training along with the 10-15 mile longer run for endurance. At least one time per month: one weekend will consist of Hill Repeats on Saturday followed by a “medium” long run on Sunday of under 10 miles. This Sunday I suggest that everyone run Tamalpa’s TCRS Run, Golden Hill 5.5M run at 9 am: gives you a hilly Dipsea practice effort the day after Hill Repeats.

Also Mark Fujwara, a new member to our workout group,  was running it with the goal of going well under 8′ pace.I rode my bike in reverse direction from the finish area until I saw Mark at about mile 22. It was quite a day as the runners experienced rain, couple of bouts of hail and wind! Mark was running in tandem with a young lady, Lindsay: they kept each going at about their 7:45 goal pace per mile. It was a painful redline push over the last three miles – as is usually the case with the marathon. He ended up with a 3:20:54 and 16th in the 45-49 age division. Good job, Mark!

Benjamin Heck, in his second marathon won the race in 2:29:11 and Erica Weitz came in 10th overall in 2:48:48

Judi Shaffer ran her PR by 5 minutes (6:36) at COOL 50K last Saturday (see picture on last week’s posting. Always satisfying to run a personal best/record: a good weekend for our group.

OBSERVATIONS at NAPA MARATHON 3/5/17. I decided at the last minute to zip up to the Napa Marathon and see how the marathon scene has changed – or remained the same since I ran it last in 1984 with Sister Marion Irvine as a tune-up for her Olympic Trials. Our company also provided the timing of this unique marathon for a number of years.

As I rode the course in the reverse direction on Silverado Trail, I was struck by the number of runners who were struggling between miles 21-23 at the five hour point in the race. I come back again to the need for novice marathoners to get into shape prior to tackling the marathon program. One can avoid overuse injuries, structural setbacks and pain by developing an all-around fitness program of strength, minimal running, flexibility, mobility and foam rolling to prepare for such a repetitive leg use challenge to finish 26.2 miles. One needs to become an athlete; then tackle the volume of miles required for the marathon. It will make for a far more satisfying and pain-free experience.

I went to the Results area and met Race Director, Dave Hill, who’s worked the race for many years along with ultra running star, Gard Leighton and others. Also saw Buzz of Buzzword Prods who took over the job of timing after we retired from our race timing business. We talked of the old days and noted that this year the numbers were down for the marathon. I attributed it to the poor weather during the Winter which I’m sure deterred many runners from getting in the proper training for the marathon. It takes a commitment to train through the winter and darkness.

3/7/17 TUESDAY. 8:45 am TEMPO. Meet at “log cabin” (some meet at MV Rec Center). Do warm-up run to north end of bike path. ( I will not be there), but do 3 rounds of:  .5MTempo/.5M Easy; finish with 1M Tempo.

3/8/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s.

3/9/17 THURSDAY 7:30 & 8:45 am. TRACK at COM. Longer intervals this week. After a 1.5M warm-up run, 4 x 50 (50) pickups; 2 x 100 (100) and high skip drills. The focus is to zero in on consistent 5K goal pacing and improve your VO2 Max with 4′ bouts, i.e., 1000’s take about 4′ to run.

A gp: 1 x 200 (200), then:  4 rounds of: ( 1000 (200), 200 (200)).

B gp: 1 x 200 (200), then: 2 x ((1000 (200), 200 (200), 1 x 200 (200)); 1 x 800 (5′), 200 (200);  1 x 600 (200), 200 (200).

3/11/17 SATURDAY 7:30 am HILL REPEATS/Cross Training at Theological Seminary College site off Seminary Drive. Park along Seminary Drive, near the entry road to the College; run a warm-up run prior to the 7:30 am start one block up on the entry road where I’ll have the exercise stations set up and workout boards for the Hill Repeats and Exercise stations. The exercises emphasize more explosive lifts, rather than slow strength moves to help promote speed on the hill repeats.

>  Two rounds: (DB Burpees x 3 + Mtn Climbers x 8)

Short  –  1/2 A  –  2 x Sprint  –   1/2 A

>  R/L  2 x reps of Top Half TGU

Sprint  –  Long  –  Sprint  –  2 x Short

> KB/DB  Dual Hand Ab Crunch x 15 & Russian Twists R/L x 10

2 x Sprint  –  Short  –  1/2 A   –   Long

>  Med Ball Jacks x 15 w/ Dual H Ball

2 x Sprint   –   2 x Short  –  Sprint

After the HR, you go directly to Tire Pulls and Loaded Carries to round out the workout for the last phase of power training for running.

3/12/16 SUNDAY. 9 am TCRS – GOLD HILL RUN, 5.5M in Novato. So instead of our RRGrade Run, run the Club event because it is a hilly course and a good follow up to the Saturday run.


Week of 2/27/17: Workouts, Sat HR, Mark Richtman sets new AR

Hi Folks,

We’ll be out today (Sunday) and back on Monday. Saturday is Cool 50K which Judi Shaffer and a good number of other Tamalpans will be running.  Sunday, 3/5/17 is Napa Marathon which Mark Fujwara will be running; I’m sure there are other Tamalpans running this beautiful course from Calistoga to Vintage HS in Napa.

RESULTS: Wow! Mark Richtman, set a new AR for 50M for M60-69 in 6:17:24 at the River Run 24 hour event – by about an hour (old 7:16:50)! Congrats to you Mark. Pictures will be posted later..Also Florencia Amyx won her division in the very hilly “Inside Trails Lake Chabot” run and Vicki DeMenno got 3rd in her division for the Half.

HANS SCHMID had a remarkable run experience in Chad! That’s right Central Africa where he ran a 187 km race, guided through by GPS only! He spent 8 hours lost in the darkness when he accidentally deleted the course directions! More to come…

Lisa and Judi celebrate Judi’s new PB of 6:36 on a sloppy course for the Cool 50K. Nothing like a PB to make it a satisfying day. I ‘m sure more Tamalpans ran today. We’ll see who else ran this popular ultra.

2/28/17 TUESDAY 9 am start for TEMPO. Meet at “log cabin” Tenn Valley Rd. You’ll be doing .5M Tempo / .5M easy, but last Tempo rep is a mile from 3M marker to end at 4M.

3/1/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s at 148 Madison Av, two blocks from Civic Center. A solid Swings and exercise warm-up routine followed by a Circuit.

3/2/17 THURSDAY 7:30 & 8:45 am TRACK at COM. Short interval emphasis.

3/4/17 SATURDAY 7:30 am. HILL REPEATS / Cross Training. Theological Baptist Seminary college. Meet by entry road to the college, park along Seminary Drive about 7:10 am to get in a warm-up run along the Bay. Then go up entry road to where I’ll have exercise stations set up.

3/5/17 SUNDAY – get in a solid trail run and mileage.

Week of 2/20/17: Workouts this week, Saturday HR,

Hi Folks,

updated 2/22/17

Brace yourself for another week of rain! it helps to have the proper gear ready for running in the rain, keep the run efficient; perhaps a bit shorter than on clear days – enough to keep the base going. After the runs, put newspaper in the shoes after removing the liners; replace with another batch of newspaper to draw out the water overnight. But we have some clear weather coming Wednesday through Friday.

I’ll be out on Sunday. Can do Saturday Hill Repeats – we are supposed to have rain, but I think it is likely mild. Let’s see how it looks by Friday and will update the blog.

2/21/17 TUESDAY . TEMPO WORKOUT – on your own. Time to hook with your local running partner and pick the course where you can get in a variety of 3-4 x ( 4′ – 10′ repeats) on a flat to modest rolling terrain course for total of 6 miles.

2/22/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. The set warm-up, then a total of 100 Swings in reps of 12 alternated with key exercises; then do the Circuit.

2/23/17 THURSDAY 7:30 & 8:45 am starts for TRACK at COM. Longer intervals this week. After warm-up 1.5 to 2M;  4 x 50 (50), 2 x 100 (100):

A/B gps:   2 x 200 (200), Two rounds:  (800 (on 5′), 1000 (200)) run at 5K race pace: controlled high aerobic pace; don’t go “over the edge” in effort.

C gp: 2 x 40 meters..Two Rounds of:  (2 x 100 (100), 1 x 200 (200))

2/25/17 – 2/26-17 Weekend.

2/25/17 SATURDAY  7:30 am. HILL REPEATS/Cross Training at Theological Seminary College site, off Seminary Drive. As usual get there about 7:10, park along Seminary Drive, by the entry road to the College; get in a good warm-up run out/back along the Bay. Then run up entry road to first cross road where I’ll have the exercise stations set up. There will be 4 exercises with sets of 5 hill repeats in between each set for a total of 20 hill repeats. We will incorporate 1-2 three to four minute repeats for the reasons I mentioned in last week’s Training Tips. It is important to work up to this volume gradually so you give your body time to adapt to the stressful workload.

2/26/17 SUNDAY….A good day to get in your trail mileage! (be ready for possible rain).

TRAINING TIP:  continuing on the them from last week’s posting on how to improve your fitness by Norwegian exercise physiologist, Ulrik Wisloff, Ph.D using the ” 4 x 4′ (3′)” program to up your VO2 Max as you prepare for the trail races and road runs coming up this Spring. After finding that many athletes were working out e.g., running but their fitness was low; he came up with a program to improve cardiac output (HR x Stroke Volume) and Cardiorespiratory Fitness (CRF). As I’ve said “just getting in miles doesn’t mean you are fit.”

The idea is to work up to include 4 sets of 4′ repeats at 85% of max effort followed by an easy 3′ recovery to improve CRF.  Runners can include it with the approximate time period of 800-1000 meter repeats on the track or on hills; cyclists can do 4′ pickups hard on the flat or upgrades, rowers can do 4′ pickups on the erg followed by 3′ easy rowing.

It’s a workout you include once to maybe twice per week at most to stimulate the change in fitness. Too much of the same thing becomes too much and boring: athletes won’t stay with it. You may need to work up to the volume by starting with 1 set of 4′ (3′), then 2 x 2′ bouts and gradually work up to 2 x 4′, and eventually 4 x 4′. You will improve your fitness!