Week of 11/6/17: Workouts, Sat Hill Repeats are on, Sunday is TCRS 5K!

Hi Folks,

updated 11/9: I forgot to post our next TCRS event: Redwood HS 5K this Sunday, 11/12/17, 9am at Redwood HS and features an out/back 5K. Here is an opportunity to get in your 5K time trial that I keep encouraging all of you to do as a running fitness measurement.  You will find it especially useful if you’re preparing for a half marathon: improve your 5k time – and your half marathon time will come down!

updated on 11/8: Saturday Hill Repeats are on; should be no rain…Lisa L, Linda M + 2 friends, Michelle W., Judi S., Shirley D.,

> Let me know if you are up for Saturday Hill Repeats. I think we may have cloudy weather, but no rain.

The weather for the Johnny Lawson XC Challenge couldn’t have been in more contrast from the downpour conditions last year: a crisp and clear Fall day! All our Tamalpa volunteers came through beautifully under the guidance of Pedro and Verity and executed three good heats of the event that covered 4+ miles of cross country running in the China Camp area.  Our finish lines went smoothly with no errors. A good morning of races.

RESULTS: Meanwhile several of the group ran NYCM on Sunday also. Marlene Capra managed to grind out a finish while dealing with an injured lower leg in 5:42:07.(I’m still having a problem posting photos). It’s an anxious test whether you’ll finish or not when running that distance with an iffy injury! Vicki Demenno’s daughters, Sammy Creath and Lauren Creath did very well and hit some personal goals. Sammy wanted to break 3 hours (she ran 3:04 last year); boy, did she with a 2:50:04 and negative splits! She ran with her training partner Francesca DeLucia who finished in 2:49:59. Running a PR race with someone at your pace, working it together, is high as you pull each other through the entire distance – a memory maker!

Sammy’s sister, Lauren ran 3:12:56 for her first NYCM. She had a goal of sub 3-hours, but missed some training – and this is not a fast course! But another excellent time for the day! Congrats to all three.

The story, which I’m sure you’ve seen posted and covered on TV that Shalane Flanagan was the first American woman to win in 40 years! What a job she did backed by high mileage of some 130 miles per week after taking a break from running earlier. I was so impressed by her putting the hammer down late in the race where the course has its upgrades: mile 22 in 5:09, mile 23 in 5:08, mile 24 in 5:11, mile 25 in 5:04, and mile 26 in 5:12. Amazing! I can tell you the last thing I’m thinking about over the last 10K in the marathon is picking it up! But that’s what the pros have to be able to do – race it over the last 5K! She hit 13.1 in 1:16:19, and mile 20 in 1:54:39. Lots of homework and big belief. A job well done!

The men’s winner, two-time World XC Champ and Half Marathon World Champ, Geoffrey Kamworor, took in 2:10:53 just 3 seconds ahead of former World Record holder, Wilson Kipsang. He put in a 4:44 surge at mile 23 and a 4:31 at mile 25!. Abdi Abdiraham, age 40 came in first American in 2:12:48, second Amercian Shadrack Biwott in 2:14:57, and Meb at age 42 in 2:15:29 completing his final marathon race.


Sammy and Lauren Creath picking up their numbers before the NYCM. They did a superb job on race day.


SUSAN BROMLEY, a firecracker new member to workout group, more than fits in after her strong performances in completing the Triple Crown for Double Centuries in one year! The Davis Double Century in May , Marin Double in August, and Solvang Double. The last one in Solvang was completed within 14.5 hours, included 10,000 feet of climbing: she took second woman overall! Congrats Susan!

11/7/17 TUESDAY…get in mileage run on your own; off road if possible – with rolling terrain.

11/8/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. After the “100 Swings” routine, a circuit:

11/9/17 THURSDAY. A on own at local track. Repeat descending ladder and finish with a “Kipchoge” 400. After your 1.5M warm-up, 6 x 40 meter pickups and 2 x 100 (100):  Two rounds of:

(1000 @ 5M pace (200), 800 @5K pace,  600 @ under 5K pace (200)).

Then after a short break, be ready to crank out  in sub 70″ ( or sub 35″ 200) in honor of his pace when he ran that incredible marathon in May on the Monza race track in 2:00:25. His goal was 4;36 pace and though an incredible effort he missed it by 1″ per mile: absolutely a push to max. To think he held that average for 26 miles or 104 laps on the track! A remarkable pensive man and one who rises to the occasion. It’s when you try to run that equivalent pace, even for one lap, that it hits home how fast and difficult that marathon pace is to hold for 26 miles.

11/11/17 SATURDAY.  SATURDAY HILL REPEATS/Cross Training at  7:45 am START.Held at Seminary College off Seminary Drive.  Come earlier to do your warm-up run, park along Seminary Drive for either the loop or out/back course along the Bay. Then run up entry road to the Theological College to first level where I will have stations set up and we’ll start the session at 7:45 am ($5)

So far coming: Linda M + 2, Lisa L, Michelle W, Judy S, Shirley D,

11/12/17. SUNDAY. 9am. TCRS REDWOOD HS 5K. Held at Redwood HS. There’s parking  and restrooms. As I mentioned, use this 5K as a tempo/fitness workout; then in 2018 some three months later run another 5K to measure your progress as you build for a half marathon.

I will be lead biking, so hope to see you there! Mimosas after?

Week of 10/30/17: Workouts, Sunday, 11/5/17 “The Johnny Lawson XC Challenge

Hi folks,

Looks like Fall hits this week and we’ll be hosting our Fall cross country on Sunday with “The JOHNNY” right in our backyard at Miwok Meadows in China Camp area. There will be three races: Women at 9 am; Master Men at 10 am, and Open Men at 11 am. A good number of the running clubs from around the entire Bay Area will participate here. It’s fun to see all the club colors and camaraderie at this event.  This race on the PA Cross Country Circuit is put on by Tamalpa Runners I encourage our group members to either race on the Tamalpa teams or help by volunteering on the course, at reg or the finish line ( see Tamalparunners.org and Signmeupgenius.com). I’ll be heading up the timing portion.

One of the best exercises to develop a strong “General Effect” for any sport is the Kettlebell Turkish Get Up (TGU). This exercise yields terrific body strength, mobility, balance of the upper and lower body that helps to improve all sports. You’ve heard me sing the praises of the TGU because it  develop strong shoulder stability, body mobility, leg strength and that the TGU does 100% activation of all four core muscle groups.

10/31/17 TUESDAY 8:30 am TEMPO RUN with Kees. Meet “log cabin”  off Tenn Valley Rd. We’ll have the 1.5M warm up run to the north end of the MV bike path as usual; then it’s a series of Tempo intervals alternated with .5M easy recovery sections. Workout:  .5T/.5E; 1.0T/.5E; .5T/.5E; .5T to Mile 4 marker.

11/1/17 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s. A life changing workout as usual with KB Swings, Barbell, dumbbell, dual grip ball, loaded carries and Prowler Sled push training.

11/2/17 THURSDAY ..on own TRACK Workout. ( I have meeting in East Bay.). Intervals this week will be a repeat of what I have the group do before major races; it consists of reduced volume so you come away feeling sharp and energized – and that you could have done much more. The other workout iI like s the “Alternating 400’s” for 2 to 2.5M: it’s continuous, but short. This week:

3 x (400 (on 2 1/2′) @ just under 5K pace;  200 (200) @ mile pace))

2 x ((600 (200) @ 5K pace, 200 (200))

1 x 400 (2 1/2′), 200 (200)

11/5/17 SUNDAY 9 am – 10 am – 11 am. The JOHHNY LAWSON XC CHALLENGE, 4+ Miles. Miwok  Meadows in China Camp. See Tamalparunners.org for details. Come out and run or volunteer: it’s a Tamalpa event!

Week of 10/23/17: Workouts, Saturday Hill Repeats,

Hi Folks,

Updated 10/26: Changing Saturday Hill Repeats time to 7:45 am Start – due to several items. Let me know if you are participating by Friday.

The air has cleared and people running, cycling and swimming again. It’s a good week to get in solid training for the Johnny Lawson XC race on 11/05/17. Next Tuesday (10/31/17) we’ll have you put in a Tempo run on the newly paved MV-Sausalito bike path; this week get a solid mileage day…We will have Saturday Hill Repeats / Cross Training, (10/28/17) and with a bit later start because it’s dark early in the morning; we’ll start the main workout at 7:45 am ( warm-up at 7:15 am). Next week after Daylight Savings we probably go back to the 7:30 am start.

10/24/17 TUESDAY …Get in steady mileage run over tolling terrain; then we’ll hook up next week for the Tempo run.

10/25/17 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees at Warren’s. We’ll do our 100 Kettlebell Swings routine followed by the Circuit and Deadlifting.

10/26/17 THURSDAY...on own. TRACK Workout.This week a ladder routine that ends with the longer interval to help simulate working the last kilometer of a race. 1.5M warm-up, 4 x 40 meter pickups, 2 x 100 (100); then:

Two Rounds: ( 200 (200)@ mile pace; 400 @ sub 5K GP (2 1/2), 600 @ sub 5K GP (200), 1000 @ 5K pace (200))

10/28/17 SATURDAY 7:45 AM Start for SATURDAY HILL REPEATS/ Cross Training at Seminary College off Seminary Drive in Mill Valley. Park near the entry into the Seminary College about 7:15 am and get in your warm-up run; then run up the entry road to where I’ll have the exercise stations set up. ($5 drop-in fee; wee buy more weights). Be ready! let me know by Thursday night if you’re joining in on the workout. So Far:

Kevin P, Lisa L, Dave C., plus new person or two, Carrie B, Grayson, Jeanie, Hans,

  1. DB MANMAKERS x 6:

Short   –  2 x Sprint  –   Long  –   Sprint 

2)  R/L  DB or DUAL GRIP BALL REVERSE LUNGES x 6

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

3) DUAL GRIP BALL AB CRUNCHES x 20:

2 x Short  –   2 x Sprint  –   1/2 “B”

4)  DBL KB THRUSTERS X 10

2 x Short  –  1/2 “A”   –  2 x Sprint