Week of 2/22/16: Workouts this week, Saturday Hill Repeats,

Hi Folks,

Coming up on March so concentrate on another solid week of training to finish February with good base mileage: it will pay off! If you haven’t been getting in the “Weight training of running”;  I’ll have Hill Repeats (HR) on Saturday at 7:30 am in McInnis Park (see below). The HR session after the warm-up run takes about 35 minutes; the goal is to finish it under 35 minutes. It’s short, but with high intensity to develop leg strength, power, speed and fitness.

updated 2/24/16…

2/23/16 TUESDAY 8:45 am HILL REPEATS at Golden Gate Theological Seminary college. Park along Seminary Drive along near College entrance. We’ll do warm-up out/back along the Bay then do the HR on entry road to college.

2/24/16 WEDNESDAY 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s. Our strength circuit training continues to build the best “general effect” training for racing Dipsea or road races.

2/25/16 THURSDAY 7 & 8:45 am. TRACK at COM.  Two Different Workouts:  one for 7:30 am group and another for the 8:45 am group (most of the Th group are also the same folks in the Tuesday group workout and ran their Hour Run on Tuesday 2/9/16).

7:25 am Start:  Your One Hour Run baseline workout, or if you must leave earlier, run the 45 minute  or even 30 minute time period. The goal is to establish your Tempo pace and give you a solid threshold non-stop workout. You’ll get regular 400 splits feedback for you to lock into pace and monitor your effort level. We hope to repeat the exercise in April or May and measure the improvement in distance covered.

8:45 am Start A/B groups will do a “regular” track workout: 2 x 150 (50), 1 x 200 (200), 2 x 300 (100), 1 x 600 (200);  4 x 20 meters, then continue with: 1 x 600 (200), 2 x 300 (100), 1 x 200 (200), 2 x 150 (50); finish with 4 x 20 meters.

C gp: 4 x 50 (50), 2 x 100 (100),  2 x 20 meters, 2 x 150 (50), 1 x 200 (200); 2 x 20 meters;  1 x 200 (200), 2 x 150 (50), 2 x 100 (100);  2 x 20 meters.

2/27/16 SATURDAY 7:30 am HILL REPEATS at McInnis Park. May want to park to left or right in front of the McInnis Park entrance, instead of the little parking lot by the back holding ponds. Then either do warm-up run on road going to left that brings you around to base of of the hill; for over a 1.5M warm-up: take the path to the right that goes around the soccer field, then along the Creek and driving range on path/levee that loops counterclockwise to the entry road to the hill (pretty course).

Week of 2/15/16: Workouts this week, RRGrade on Sunday

Hi all,

updated 2/20/16: RRGrade update, many will start at 7:30 am instead of 8 am.

Updated 2/18/16:  I have put some of the articles I wrote and that were published in the Tamalpa Gazette online on my blog under “Reference” section. So when you need to review, for example, the all about “Tempo”, just click on the article!

updated 2/17/16: Thoughts on The US Olympic Marathon Trials. (see below)

updated 2/16/16 in am: RRGrade info. Take advantage of today’s weather, but should be okay for weekend. Main goal is to get in a very consistent February without overdoing any one day.

updated 2/15/16 (5:30 pm):  Tuesday 9 am group cancelled due to most of the group out on Winter Break and out of town. Those who are in town get in a nice trail run with 6 hill repeats along the way…

2) Looking to have you do RRGrade on Sunday.  Training Tip: Uphill push gives you practice for lowering your Dipsea time and fitness. For some it’s get it in, for others a time trial after the warm-up phase to Fern Canyon; then work it at a high aerobic level. The goal is to help you prepare for the long push of Dynamite and Hogs Back. If you’re low on mileage do a short one on Saturday first thing in am of 3-5 miles so you get in 13 for the weekend depending where you are with you base. The uphill Tempo builds fitness and raises your anaerobic threshold – huge for racing.

The US OLYMPIC MARATHON TRIALS for men and women was held in conjunction last Saturday in LA on a 6M loop course.Galen Rupp (Silver medalist for the 10K in London making his debut in the marathon) and Amy Cragg (who finished in that disappointing 4th place in the last Trials) were the winners. Temperatures climbed from the 60’s to 75 during the race, a factor that helps determine who can run the heat in Rio this summer.  Some of Galen Rupp’s splits: 3M: 15:14, 10M: 50:38, Half: 66:31, 15M: 1:16:14, 20M: 1:40:40, 26M: 2:10:02, Finish: 2:11:12….last 10K: 29:22..His coach, Salazar, had him run 20 mile workouts at 4:50 pace- at a remarkable low heart rate of 150 bpm.  ….Amy Gragg’s splits:  3M: 17:25, 5M: 28:50, 10M: 57:33, Half: 1:14:29, 15M: 1:24:52, 20M: 1:52:33, Finish: 2:28:20….last 10K: 35:47. She held back for couple of miles after mile 20 to help pull/encourage Shalane Flannagan along so that she made the team by earning the third slot ( still in a remarkable 2:29) after Desiree Linden. Shalane had only about 10 weeks of training because of an injury. Watch how she comes back now that there is March to until Rio to get in some solid training. A gutsy performance by Shalane! Desiree made her second Olympic team – giving her a chance to complete the marathon this time. She had to drop out due to an injury at the London Games. 

Second place for the men making his 4th Olympic Marathon team was Meb Keflezighi and for the third and final slot Jared Ward. 

Results for Kaiser half Marathon last Sunday: some of our gang ran it on a good weather day. Azera Teklay and our own local Yiou Wang won the overall men and women divisions in 68:07 and 1:16:08 respectively. Just when you think you’re doing well the ageless and talented Hans Schmid ran the before but still won the 75+ with a 1:48:32! Beth Friedman 272 overall/2nd in 45-49 div; Carrie Basham 1205/69th in 1:52:55; Marlene Capra 1:49:17 for 4th in division 55-59; Dave Champagne, 1959/51st in 2:05:09; Kevin Porter 1959/30th in 60+ in 2:05:30. 

2/16/16 TUESDAY 8:45 am HILL REPEATS from “log cabin” Tenn Valley Rd…CANCELLED for this week due to Ski Week.

2/17/16 WEDNESDAY 8:15 am MADISON AV GYM CIRCUIT with Kees at Warren’s.

2/18/16 THURSDAY 7 & 8:45 am TRACK at COM track. Longer interval emphasis at close to 5K pace effort: you’ll need it for Dipsea push and any road racing. After warm-up 1.5M, 4 x 50 (50), 2 x 100 (100)

A/B: 2 x 200 stride-outs (200), 2 x 400 (2′ / 2 1/2′), 2 x 800 (4:30 / 5:00), 2 x 1000 (200)

C gp: 4 x 50 (50), 4 x 20 meters, 1 x 200 (200), 2 x 20 meters, 1 x 400 (3′), 2 x 20 meters, 2 x 100 (100)..

2/20/16 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.

2/21/16 SUNDAY 8 am RRGRADE 8M. We’ll meet at usual spot on Corte Madera Av, by fire station and City Hall near downtown square. I’ll drive up to top, Sandy also for those who need ride down ($5)…Let me know if you’re needing a ride. So far going:  Dave C, Carrie B, Lee M, Gayle S, Judi S, Kevin P.

Week of 2/8/16: Workouts this week, Tuesday hour run, Saturday Hill Repeats – McInnis Park

Hi Folks,

Update 2/12/16:  Text me if you’re running Sat HILL REPEATS – need 5 or more:  Lisa L, Gayle S, are in….

2/9/16 update: looks there is more interest for HILL REPEATS amongst those training for Dipsea this Saturday; we’ll do RRGrade another time. BUT, we have been forced out of our Seminary Drive location due to liability reasons and move it back to MCINNIS PARK site. 

updated 2/8/16 at 6:38 pm….see Tuesday listing…..Also the Olympic Marathon Trials for men and women are on this weekend; tied in with the LA Marathon which has moved its date from March to February for 2016. There will be live TV coverage on NBC: men’s start 10:06 am; women’s start at 10:22 am.

Training Tip:  Looks like we will have a very good weather week, so take advantage of it to get in consistent mileage. This will pay off months down the line. Keep in mind as you put in a solid February and March it may seem at times that you don’t “see” improvement, but don’t worry the physiological adaptations are taking place: many on the cellular level with the use of fuel substrate, all the leg muscle strength improvements for endurance and more. If you know you’ve put in solid training prior to your race(s) your confidence soars. Solid mileage and tempo is key for the marathon, and of course, including key rest days.

Those gearing up for Dipsea should take advantage of Hill Repeat sessions during Feb-April, prior to to getting on the course. Work up to 13 miles for the endurance background to be able to race the Dipsea without fading and to enhance recovery.

> 2/9/16 update: looks there is more interest for HILL REPEATS amongst those training for Dipsea this Saturday; we’ll do RRGrade another time. BUT, we have been forced out of our Seminary Drive location due to liability reasons and move it back to MCINNIS PARK site. We will do the repeats with fewer exercise in between; may do those after because I can’t drive in to the base of hill area. But that can do after, no worries: one way or another. This hill is a good site. If parking is tight around backside by the ponds, simply park to the left of McInnis Park entrance by the soccer fields and run a warm-up to the hill on east side. 1) about 3 miles going along driving range, creek counterclockwise on pleasant levee or on the road clockwise to the hill.

Hmmm, i wonder how many bets were lost on Sunday’s Super Bowl game? I pick the Doritos Dogs in the grocery store ad, then the Doritos in-the-maternity-ward-ultrasound ad (many disagree) during the Super Bowl as the top humorous category. Also the Heinz ad with the dachshunds – very cute!

2/9/16 TUESDAY 8:45 am Start ONE HOUR TEMPO at COM track. (if you must start a bit later, no problem; just start on an even minute. OR, do 45 or 30 minute Time Trial if you’ve missed base mileage training).  A change from the normal routine; this will determine your future Tempo pace runs. I conduct the workout on the track so that you can receive 400 meter splits to help you zero in on even pacing. An hour on  track seems mentally tough and potentially boring, but I’ve found that once the runners take on the challenge the laps and time moves quickly. You’ll find yourself busy monitoring your effort, form, perceived effort and making the most of an hour’s effort….I’ll have the clock and water trackside.

2/10/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees.

2/11/16 THURSDAY 7 & 8:45 am. TRACK at COM Track. Emphasis on shorter intervals this week. The 400’s at a bit faster than 5K; the 600’s @ 5Kpace – keep at aerobic effort; the 200’s, 300’s for leg turnover development (take easy recovery jog/walk after the 200’s & 300’s, because they add up in number!

A/B gps:  4 rounds of: 400 (2′ / 2 1/2′) @ just under 5K pace, 200 @ 1.5M pace (200);  2 rounds:  600 @ 5K pace, (200), 200 (200);  3 x 300 (100).


2/13/16 SATURDAY 7:30 am KEES’s HILL REPEATS at McInnis Park (hill behind treatment plant). Can park by lot for the holding ponds/levees and do warm-up out there, very nice: no cars, wide dirt paths; then make way over to hill. As mentioned above, we were asked to leave Seminary Drive site due to liability issue. Oh well. Seems to be a recurring theme in Marin.