Week of 11/27/17: Workouts, Sat Hill Repeats, Results

Hi Folks,

updated 12/02/17:

SUNDAY 8 am CHINA CAMP run. Meet by kiosk of China Camp Campground. ..Mike Holland, Kathy Johnson.

Looks like members of the workout group participated in different Turkey Trots around the Bay Area. Sandy and I worked the Bolinas Turkey Trot 2M on Saturday which doubled in size this year. So glad that the rain held off until Sunday – made for an enjoyable event.

Saturday was also the 35th Annual Quad Dipsea Race, a 28+M tough race on the legs.


Jane Baldwin (center) finished her 10th Quad and now retired from this tough race. She is flanked by Carolyn Hutchins and Jeri Howland. So glad it was held on Saturday and not Sunday!

If you plan to join in on the Saturday Hill Repeats, let me know by Thursday night if you’re making it. So far:  Michelle W., Lisa L, Kathleen H, Alicia H., Hans

Saturday Hill Repeats and Cross training group pose with Spartan helmet after the workout.

Thursday was so clear and calm which made for a terrific ride or run. Here is a common site near Nicasio Reservoir I call the mountain the “Elephant foot” though it is referred to with other names. We are blessed with Eest Marin.

11/28/17 TUESDAY… Tempo day..Complete a .5M Tempo (T) followed by easy half mile; 1.0T / .5M easy; 1.5T then an easy recovery run back to start. I am out taking three on bike ride, but Thursday should work for Track workout.

11/29/17 WEDNESDAY 8:15 am MADISON AV GYM Workout at Warren’s with Kees.

11/30/17  THURSDAY 8:30 TRACK work. Some of the gang will meet at Tam HS to follow the workout. Sorry, I missed last week; After the 1.5M warm-up; 6 x 20 meters, 2 x 100 (100); Then a descending ladder.: Two Rounds of

(1000 (200), 600 (200), 400( 2:30 or 3′), 200 (200))

12/2/17 SATURDAY 7:45 am HILL REPEATS/ Cross Training. At Seminary College off Seminary Drive, (you’ll see McDonald’s on east side of Hwy 101). Arrive about 7:15, park along Seminary Drive near the entry road to the College and get in your warm-up run either out/back along the Bay or the loop the group can show you. Then it’s run up the entry road to where i’ll be set up with the exercise stations.

We should be okay, but IF it’s a light rain, I will have a modified workout set up that will keep moving, include run drills, hill repeats , and small recovery jogs between sets. … Let me know if you are coming by Thursday night or Friday morning.

So far: Michelle W., Lisa L, Kathleen H, Alicia H, Hans S.,

LOOKING AHEAD:  The CHRISTMAS RELAYS on 12/17/17 will be one of the last races for the year – and last relay event. Teams are 4 x 4.5 miles, with each person running one lap around Lake Merced. It’s a scoring event for the PA Circuit.  Please contact your age division captain at Tamalparunners.org so he or she can help put the teams of four together. We’ll have a Tamalpa Runners tent with coffee and snacks. Good camaraderie and not too long  a distance to run.

 

 

 

Week of 11/20/17: Workouts, Bolinas Turkey Trot 2M, Results

Hi Folks,

Updated on 11/20/17. More results and Bolinas Turkey Trot T-shirt design. Bib number design is so Bolinas! Race doubled in size, ran out of 2017 and 2017 tshirts, but the runners had a good time!  Glad the race was Saturday and not Sunday!



Jane Baldwin stopped by while in town for the Quad and joined in on a Madison Av Gym Workout where we celebrated Pam’s birthday in reps and Michelle met the Emma “Stone Breakfast Challenge” by completing a minute Farmer Walk Walk with two 50# dumbbells. Next goal is to match Emma’s two 70# dumbbells for another prize.

Last weekend one of our Master runner heroes, HANS SCHMID,  and GERALD AGANZA decided to tackle a new challenge last weekend – the Spartan Challenge 5K held at ATT Park at 5pm. BUT, Hans, 75, had to up the challenge: he came to our Saturday morning Hill Repeats & Cross Training workout; then after a break went to ATT Park and participated in his first Spartan Challenge where he won the 75+ age group. He had to complete a penalty 30 Burpees  at three stations (90 total) because he couldn’t execute the task due to a bum shoulder. Then, “Sea Biscuit,”  Hans, ran in the PAUSATF XC Championships in Golden Gate Park on Sunday morning. Hans make Monday a rest day, please! Amazing energy and enthusiasm. I haven’t talked to Gerald yet, but will find out how his experience went at the event also.

Hans will also receive his Dipsea stair plaque courtesy of Elmo and Kees:?“ Hans Schmid “Sea Biscuit” – 2012… ( when he won Dipsea ) 

The organizers made use of the stadium steps, the hallways and some of the  field area to stage the event.


 Hans with his Spartan medal after winning his 75+  age group. Took him a bit over and hour to complete the 5k and exercise stations.


Gerald after completing his first Spartan Race. 



Last weekend the ever growing North Face Challenge was held over two days: they couldn’t have had better weather. The big change was that with the longer distance races they had to cross the GG Bridge and finish on the SF side; not in Marin. Looks like GGNRA is making it more difficult for events, but they are also understaffed and underfunded.


VERITY BREEN won her age group at North Face 50! I can tell you she did her homework for this event: a number of marathon runs, consistent training and supplemental work. Well deserved!

LOKING AHEAD: Bolinas Turkey Trot2M next Saturday at 9 am. Here is the T-shirt design:


11/21/17 TUESDAY ...get in solid mileage run with three Tempo pickups spread out during the run consisting of 4′, 7′, 4′ in time length.

11/22/17 WEDNESDAY 8:15 am MADISON AVE GYM workout with Kees at Warren’s..We’ll be celebrating Pam’s birthday in reps and have Jane Baldwin join us (she’s down for the Quad)..

11/23/17 THURSDAY…..Happy Thanksgiving! I’m sure there are Turkey Trots at IVC and other locales.

11/25/17 SATURDAY, 9 am BOLINAS TURKEY TROT 2M Starts by Post Office and finishes along the main street in front of the Bolinas Museum. Does have a hill going out of town with this race course. It’s a low-key  race with good enthusiasm and goodies afterwards. I’ll be there to time it.

Week of 11/13/17: Workouts, Saturday Hill Repeats,

Hi Folks,

updated on 11/15: Let me know if you will be joining us on Sat Hill Repeats (  I won’t have them on the following Saturday ). BUT, instead of Hill Repeats on the 11/25, join in on the BOLINAS TURKEY TROT 2M at 9 am; I’ll be timing it since we’re are out there that week. A low-key, run with goodies after put on as benefit for the Bolinas Museum. Starts and finishes on the main drag in Bolinas. Not one to miss!

Yesterday we had our last TCRS run with the 5K at Redwood HS. Next we’ll need to put together teams for the Christmas Relays on Dec 7, 2017 at Lake Merced. We’ll need teams of four, each running  a 4.5 mile leg around Lake Merced. Get in touch with your age-group captains. The goal is to put together our “A” teams for each category and balance the rest. We’ll have the club station at the site with coffee and bagels. A fun team camaraderie event, so join in with friends and team members.


The Tamalpa Runners after our last TCRS Race. A good number of others were racing at Clarksburg Half the same morning scoring points for Tamalpa.

Coming soon: tips on why strength training to prevent injuries and improve performance.


Start of the boys final XC race at  MCALS last Wednesday which was won by Liam Anderson. 


Jeanie Wise, in Hawaii after a tough half marathon with her team, Kauai Divas & Dudes.

11/14/17 TUESDAY 8:30 am .HILL REPEATS & MILEAGE.  There was a request for this workout by some of the group. We’ll meet at the “log cabin” and get in 12 or more repeats after the proper warm-up run. See you then.

11/15/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. We’ll start with the 5 sets of 20 kettlebell swings interspersed with key exercises mobility, back, hips, and abs. Then it’s our Circuit followed by deadlifts. Note, that we are going to do a different protocol with the deadlifts which promotes quicker turnover for your running.

11/16/17 THURSDAY …on own TRACK though there will be group at 8:30 at TAM HS track (warming up at 8:15). Will be a ladder (up and down ) workout this week with the longer intervals in the middle. After run warm-up, 4x 40 meter stride-outs, 2 x 100 (100), 2 x 200 (200); then:

2 x 400 (on 2:30 or 3′), 600 (200), 2 x 1000 (200), 600 (200), 2 x 400 (on 2:30/3′).

11/18/17 SATURDAY 7:45 am SATURDAY HILL REPEATS /Cross Training. Meet by entrance of Golden Gate Seminary College. Park along Seminary Drive by road entrance to the College and do your warm-up run; then run up entrance road to first level where I will have the exercise stations set up. The workout: 4 sets of exercises , each followed by 5 hill repeats; all to be completed within a half hour. After the HR we’ll do tire pull sprints and “loaded carries” with the kettle bells and dumbbells to balance out your muscles strength for injury prevention and to improve your running performance. .

Let me know if you will be attending (drop-in fee $5): so far there will be, CarrieB, Grayson, Lee, Lisa L, Alyce E, Hans S, Jeanie W, Kevin P,