Week of 11/2/15: Workouts, TCRS 5K at Redwood HS on Sunday 11/8/15,

Hi Folks,

updated 11/5/15…I am not holding Hill Repeats on Saturday due to TCRS 5K on Sunday and the half marathon on Sunday

Sunday Tamalpa hosted the The Johnny XC Challenge for Kelly Lawson and family – it went smoothly! These old time club style runs are fun to work and watch: good club competition, dirt terrain courses, running for your team (you run better), and you learn that people come to race! Each time you race one of these 3-6 milers you learn a bit more about yourself and that XC running takes strength….Give it a go and chalk it up for experience!

However, this weekend you have a chance to run your TCRS 5K time trial locally at Redwood HS,  on 11/8/15 at 9 am. Here’s a chance to get in that 5K time to help plan your future speed work(refer to my article on the 5K in a past Gazette). Later this month, 11/21 is the 4M XC in GG Park to cap off the season. Takes place in Speedway Meadow off JFK next to the Polo Fields: a good follow-up on the 5K this Sunday!

Wow!Stanley Biwot ran a 28:35 last 10K at the NYC Marathon – rolling terrain. Mary Keitany dropped the field after halfway by simply dropping the pace from 5:25-5:30’s to 5:10-5:15’s: that left her running alone the rest of the way. She was coached these last two years to avoid the too-fast a start on the first half which she did in the past: it paid off. I think she could have won more New York Marathons with the better pacing plan: there’s always plenty of time to make your move later in the race and avoid the blow-up.

New BEER MILE RECORD is now 4:54:44! Chug a 12 0z beer, run 400, chug 2nd beer, run 400; do 4 times. Won’t count if you lose it…Amazing.

11/2/15 TUESDAY 8:45 am Start (gives a few minutes for the parking lot to empty out) at Log cabin, Tenn Valley  for TEMPO run on MV bike path. We’ll do the usual warm-up to the north end of the bike path.

11/3/15 WEDNESDAY 8:15 am. MADISON AV GYM WORKOUT with Kees at Warren’s

11/4/15 THURSDAY 7:30 & 8:30 am start times for TRACK at COM. Group usually meet for warm up at 7 & 8 am in dirt parking lot. This week taking another step to hitting your 5K goal time: it will require accurate and realistic  pacing. After the warm-up stride-outs:

A/B group:  2 x 200 (200);   8 x 400 (2′ / 2 1/2′) at just under 5K pace; then after extra 30″ rest, run 1 Mile at goal pace.

C gp:  4 x 50 (50),  then 4 x 400 (3′), 1 x 800.

SATURDAY:  no HiLL REPEATS due to TAMALPA TCRS 5K on Sunday and the Half Marathon on GG Bridge.

11/8/15 SUNDAY 9am TAMALPA TCRS 5K. Meet at Redwood HS parking lot; run on the bike path. As I’ve mentioned it gives you your 5k time which determines much of your track day pacing. A low key club event which is perfect for your own time trial.

Week of 10/26/15: Workouts, Johnny Lawson XC on Sunday, Daylight Savings

hi Folks,

updated 6:25 pm on 10/27/15

> Remember to change clocks and “Fall back”

This weekend:  let’s have you focus on supporting The Johnny XC run this Sunday (11-1-15) at Back Meadows, China Camp area (details on Tamalparunners.org)….No Hill Repeats this Saturday due to XC race you’ll be doing on Sunday: it’s short, fun on trails and good practice.

10/27/15 TUESDAY 8:30 am We meet at base of entry road to Theological Seminary; park along road. We’ll check out the clockwise Tempo course and/or use the Hill Repeats spot I use for Saturdays. This site is good for both.

10/28/15 WEDNESDAY 8:15 am MADISON AVE GYM workout at Warren’s.

10/29/15 THURSDAY 7 (starts at 7:30 am on the track) & 8:30 am TRACK at COM. Those running the Johnny XC will do one round of the workout for their taper.

A/B groups:  2 X 300 (100), Then   2 rounds of :  800 ( 4;30 / 5:00), 600 (200), 400 (2′ / 2:30), 200 (200)

C gp:  2 rounds of: 400 (3′), 300 (200), 200 (walk 50), 150 (100)….1 round if racing Sunday

11/1/15 SUNDAY  The JOHNNY XC race:   9am WOMEN, 10 am MASTERS MEN, 11 am OPEN MEN ( see Tamalparunners.org site for details).  Here’s an opportunity to race right in your backyard on a dirt course in separate heats…Give it a go support the club!.Tamalpa hosts this race; I will be timing it with fellow Tamalpan volunteers.

Week of 10/19/15: Workouts, Bill Tuinzing memorial on Saturday

Hi Folks,

updated 10/22/15: due to member of the group not being able to make Tuesday 9 am workout; so I’ll cancel it for this week….I also will be going to meeting to meet with a parent who has to put on the Coleman School race this Sunday. Only problem is I have George Green (good runner) coming for his first day; hopefully he reads this posting….

This week:  SATURDAY, 10/24/15 BILL TUINZING MEMORIAL, 1 pm at Mill Valley Community Center, 180 Camino Alto (near MV bike path). This will be even busier week for our family with my Dad’s memorial on Saturday. I invite all our members to attend, meet family and friends dear to Pop, and learn of one of the last of the “Greatest Generation”. Pop was a pillar in the running and rowing communities, WWII submarine Lt. Commander, returned to civilian life – and made the move to forego security after 15 years in the Navy to come to the US in 1953. Here he and wife Els, took advantage of the American dream and raised the family eventually on the West Coast. (can see more on the obituary in the Marin IJ online).  We will have seating, food and refreshments for our guests. Please join us.

RESULTS: Humboldt Redwoods Half (10/19);   72nd Liz Shortino in 1:30:06 for 1st in 50-54; 78th Rosy Tuinzing in 1:31:21…(she did forget her shoes; ran on new ones had a bit of a blister).  The previous week some of the group ran Tiburon Half:  9th Joshua B in 1:27:42 for his first half!, 23rd Egda Vera 1:34:01 for 2nd in div; 98th Gerald A a 1:49:41 for his first half! and Vicki D training for NYC did a 1:57:34

TUESDAY 10/20/15 8:30 am TEMPO . Meet at Tenn Valley , “log cabin”. for tempo repeats on the MV bike path….(we’ll see how the time switch from 9 am to 8:30 am works. Up to the group if they want to switch back to 9 am or not; either way is good for me) . We will also work on other sites for workouts.

WEDNESDAY 10/21/15 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s.

THURSDAY,  10/22/15. 7 & 8:30 am. TRACK at COM. Longer intervals planned this week – mixed with 200’s to keep the turnover. After the 4 x 50 (50), 2 x 100 (100): the longer intervals keep at 5K pace; 200 ‘s at mile pace. Note, that they add up.

A/B gps:  2 x  (400 (2′ /2/12′), 200 (200)), 1 x 600 (200), 200 (200); 1 x 1000 (200), 200 (200); 600 (200), 200 (200), 2 x (400 (2’/2 1/2′), 200 (200)).

10/24/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.

10/24/15 SATURDAY  1 pm BILL TUINZING Memorial at MV Community Center. Hope you can all make it and see the story of one of the Greatest Generation.