Week of 2/5/18: Workouts, Tamalpa Party (2/10), Couples Relay on Sunday (2/11), Sat Hill Repeats (2/10)

Hi Folks,

updated 2/9/18: Saturday HR are on for tomorrow. Training tips will be up later and on next week’s posting. Hope to see you at Couples Relay on Sunday; you can sign up race morning.

I will be updating throughout the week due to interruptions coming up. We will have Thursday track at Tam HS,  Saturday Hill Repeats though the Couples Relay is the next day (2/11); for a two-mile race distance per person runners should handle it. Think of it as some speed-work and fun. Can register race morning. The race has a good raffle and The Country Mart Center offers much in this Larkspur Landing complex: Rustic Bakery, Marin Brewery, Starbucks, shops and other restaurants.

We’re making the race a bit more challenging by having the TAMALPA HOLIDY PARTY from 8-11 pm at MV Outdoor Art Club on 1 West Blithedale in downtown Mill Valley. See Tamalparunners.org for details. It will include appetizers, buffet, dessert, drinks, DJ for dancing, awards. Tim McCarthy is the contact: tmccarthy9@hotmail.com. Can pay in advance via PayPal.

2/7/18 WEDNESDAY 8:15 am. MADISON AVE GYM Workout with Kees at Warren’s.

2/8/18 THURSDAY, 8:30 am Start for TRACK at Tam HS ( warm-up prior to start). Note that others can readily make use of the workout at a track more conveniently located near their homes. After the 1.5M warm-up run, we’ll do skips, 4-6 x 40 meter pick-ups; then as a group do the 2 x 100 (100), 4 x 150(50).

1 x 400 (on 3′), then 200 @ mile speed(200);  600 @ 2M speed (200); 400 (on3′) 200 (200). Then we pair up and each do a “Mikeala 400”, i.e. first partner runs 400 while your partner holds a “ski squat” position for the duration of the 400; then after the first runner tags off, he or she holds the “ski Squat” position while the partner runs the 400. Little bit of muscle endurance/strength work – without using a weight resistance. Volume is a bit less due to the race on Sunday.

2/10/18 SATURDAY 7:45 am Start for SATURDAY HILL REPEATS/Cross Training. Site is at Seminary College of Seminary Drive. Park along Seminary Drive near College entrance road and do warm-up run starting at 7:15 am; then run up to first level where I will have the exercise stations set up.

Coming so far: Carrie B, Michelle W, Lisa, Chris, Alyce, Peter, Elizabeth K, TomP, Shirley, Judi S,

2/11/18 SUNDAY 8 am Start for COUPLES RELAY 2 x 2miles. At marin Country Mart in Larkspur Landing closest to SF Drake Blvd (south side ).

Note: sign by yesterday or today because the caterers need a solid head count..Don’t count on coming Saturday night until checking the Tamalpa web site to see if the numbers have been met.

Week of 1/29/18: Workouts, Saturday Hill Repeats, Track, records

Hi Folks,

updated 2/1/18;

Two weeks to go until Couples Relay (2/11/18), so find a running partner and get in speed-work so you run a good steady fast pace for the two mile leg. Shorter interval distances to help prepare for the two-mile race distance.

LMK if you are attending the Saturday Hill Repeats/ Cross Training workout by Thursday night so I have a head count. As of Thursday the Sat HR workout is a go with Alyce, Peter, two others, Carrie, Lee, Michelle W., Simone, Lisa L.

Records: Nothing like a $200,000 pay day for first place to bring out the best in talented runners. The Chartered Dubai Marathon saw  historical performances set with the fastest 3-7th place for the men (all Ethiopians): 2:04:00 by Mosinet Geremew Bayis, 2:04:02, 2:04:6, 2:04:06, 2:04:08, 2:04:15, 2:04:44!

Imagine running 2:04:15 for 6th and earning $12K; while a 2:04 by the winner netted $200K! Prize money went: $200K, 80K, 40, 20K, 13K , 12K (This is why I like time bonuses to reward excellent performances and depth of the field ). Man how do you pick your Olympic marathon team when a country has such depth! At halfway some 61:36 (2:03:12 pace), 1:27:32 at 30K (18.6M) which is 2:03:08 pace; then the winner ran 4:24 mile pace from 41K to 42K (finish). Amazing!

The women’s field saw four women under 2:20:00  led by Roza Dereje Bekele in 2:19: followed by 2:19:30, 2:19:36, 2:19:53) plus 2:20:13, 2:21:45.  Fifteen women broke 1:10:09 at 13.1 miles!

Training tips:

1/31/18 WEDNESDAY 8:15 am. MADISON AV GYM workout with Kees at Warren’s with the 100 Swings/exercise routine followed by the Circuit and Deadlifts.

2/1/18 THURSDAY 8:15 am (warm-up; starts 8:30) TRACK at Tam HS. Shorter distances this week as you prepare for the Couples Relay. After the 1.5M warm-up, 4 x 20 meters, drills. Then two rounds of:

(2 x 200 (200),jog to 300 start and run 2 x 300 (100), 1 x 400 (on 3′) then 1 x 600 (200))

2/3/18 SATURDAY 7:45 am start. HILL REPEATS/Cross Training. Seminary college off Seminary Drive; park along Seminary Drive by entry road to college (keep noise level down at this early hour: condos right nearby). Arrive around 7:15 for warm-up run; then run up entry road to where I have the stations set up. We will have 4 exercise stations with sets of 5 hill repeats for the workout. Followed by Loaded Carries, tire pulls and hip work.($5 fee). Next we’ll have to plan on RRGrade Run for February.

Let me know if you are joining in by Thursday night (weather looks clear).

So far:  Simone, Michelle, Carrie, Lee, Grayson, Alyce, Peter, two others, Shirley, Lisa L

Week of 1/22/18: Workouts, Sat HR tba., Training,

Hi Folks,

updated 1/27/18

Busy Monday, so will update later…But let me know if you are joining in on Saturday Hill Repeats workout (coachkeest@yahoo.com) so I have headcount. Would like minimum of six participants; we usually exceed that number. Kathleen H, Alicia H, Lisa L, Peter, Alyce, Shirley, Judi, 

I plan to be at the  Thursday track workout; runners meet at Tam HS track at 8:15 or earlier to do their warm-up steady run.Then at 8:30 we begin with the stride-outs and short distance pick-ups. to build efficiency.

Remember to find a running partner for the COUPLES RELAY ( 2/11/18) with 2 x 2 miles; age groups are by combined ages of the two runners. Many divisions offered . (See Tamalparunners.org)

1/23/18 TUESDAY…steady mileage day over rolling terrain with 3 x 3-5′ tempo pickups spread out through the run.

1/24/18 WEDNESDAY 8:15 am MADISON AVE GYM Workout with Kees at Warren’s.

12/25/18 THURSDAY 8:15 am ….TRACK.  Run 1.5M warm-up, drills on the track, 4 x 20 meters , 4 x 50 (50) and 4 x 100 (100).  Workout:

Two rounds of :  ( 1000 (200), 600 (200), 400 ( 2:00/2:30), 2 x 200 (200))

TRAINING TIP here: A number of you are preparing for a Spring marathon. The “normal” method is to build mileage; then introduce speed-work to sharpen you up for the marathon.

Traditional training has runners building their base and “sharpening up” with shorter distances at race tempo pace. Today a good number of runner international coaches strive to first build running efficiency and speed early in the development program. But, it may work better to develop a good pace and efficiency  with shorter workouts while steadily building mileage thereby working on better use of fuel as a substrate. Then it’s run an increasing number of MP miles to meet your goal time. The more miles you can run at marathon goal pace (MGP),the more you spare your glycogen stores. During shorter races the fuel supply is not so much the issue, but fitness is.

The idea is to reduce the amount of fuel you consume at race pace; otherwise you run out of glycogen stores and hit the wall. By reducing the amount of fuel you consume at race pace during the marathon by getting “fit” first helps avoid the running out of energy. When you’re efficient at your  marathon goal pace, you spare your glycogen stores (stored form of sugar) you avoid hitting the wall.

For now, some of the group joining in on theTam HS Track for our workout until COM track is completed. Weather cooperated beautifully. We’ll go for it again next Thursday.

1/27/18 SATURDAY 7:45 am start for SATURDAY HILL REPEATS/Cross Training. At Seminary College off Seminary Drive. Let me know if you will be attending to obtain head count.

so far: Kathleen H, Alicia H, Lisa L, Alyce and Peter E, Shirley D,