Week of 2/1/16: Workouts, Saturday Hill Repeats,

Hi Folks,

Updated 2/2/16: . Give me feedback if some of you are up for Sat Hill Repeats –  it’s on.

2/2/16 TUESDAY 9 am start. HILL REPEATS, Tenn Valley Rd;meet at “log cabin” at 8:45 am so you’re ready at 9 am…Usual warm-up out/back 1.5 up Tenn Valley Rd; start with short hill: 3 x to yellow sign; 2 x backwards run to yellow sign;  2 x grate, 2 x full length; 1 x    to left turn to first mailbox; 1 x 2nd set of mailboxes. Then jog over to County View Rd: 2 x length of median; 1 x long one to first road on right…finish with 2 x  short to 25 mph sign.

2/3/16: WEDNESDAY 8:15 am MADISON AV GYM workout with Warren is on.

2/4/16 THURSDAY 7 & 8:45 am TRACK at COM. This week emphasis swings back to longer interval emphasis. After the usual 1.5M warm-up and 4 x 50 (50), 2 x 100 (100) stride outs:

A/B gps:  2 x 200 (200), 400 (2′ / 2 1/2′), 3 x 1000 @5K GP, (200), 400 (2′ / 2 1/2′), 2 x 200 (200).

C gp:  4 x 50 (50),2 x 200 (200), 400 (3′), 600 (200), 2 x 200 (200), 2 x 100 (100)

2/6/16 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS Track.

2/6/16 SATURDAY 7:30 am HILL REPEATS & Cross Training at Theological Seminary college off Seminary Drive. Park along Seminary Drive below the entry road to the College; do warm up along the Bay, then at 7:30 run up entry road to first level where I’ll have workout set up. ….so far onboard:  Carrie B, Lee M.,Gayle S, Judi S, Kevin P, Shirley D, Kathleen F,

Week of 1/25/16: Workouts, Mileage weekend in prep for Dipsea, Jan-mid April build base

Hi Folks,

I’ll be out this week, but workouts are set up to continue for the Tuesday//WednesdayThursday workouts; Warren will lead gym workout. Next Thursday A.J. will bring clock to 7 am group and Michael H will help lead the workout; Michelle W will help get the 8:45 am group going..

Those preparing longterm for Dipsea need to get their steady 10-13 mile trail run for the endurance base. Goal is to get in solid number of almost weekly 13 milers in as you build strength, speed, hill repeats on other days; several RRGrades for uphill Tempo prior to tackling the Dipsea course in April. Overall consistency during the January, February, March, to mid-April will provide the fitness foundation for running Dipsea fast in June. I’m encouraging many of the group to avoid “cramming” for the race during May – if you want to improve your time.

1/26/16 TUESDAY 8:45 am TEMPO /MILEAGE group will do the workout that was cancelled due to rain last Tuesday: checking out a new course that includes tunnel and new bike path overpass. You’ll meet on road behind Shell station next to Bon Air Center. You’ll go on new bike /pedestrian overpass (“Dirty Harry” overpass) to tunnel by Larkspur Landing area (out/back), then to overpass of Corte Madera Creek by Marin Rowing and do Redwood HS, Bon Air bridge – S. Eliseo loop back to start. We try to leave at latest by 9 am and get done before 10:10 am so those going to work or running errands can keep their timeline. Note: if you are running a bit late; shouldn’t be a problem because you can meet the group doing the out/back tunnel section. Also it’s easy to add or subtract mileage on the course giving flexibility to those who need more or less mileage.

1/27/16 WEDNESDAY 8:15 am MADISON AV GYM workout with Warren..

1/28/16 THURSDAY 7:30 & 8:45 am Start times; meet earlier for warmup. TRACK at COM. Emphasis on shorter intervals towards the end of each set. After the usual 1.5M warm up, 4 x 50 (50), 2 x 100 (100) stride-outs:

A/B gps:  2 x 300 (100); gather group for start of Two rounds of:  600 @ 5K GP (200), 400 @ < 5K GP, (2′ /2 1/2′), 4 x 200 @ 1.5M race pace (200).

C gp: Two rounds:  4 x 50 (50), 4 x 100 (100), 2 x 150 (50).

1/30/16 SATURDAY. 8 am ED’s TRACK WORKOUT at Novato HS.

Weekend of 1/30 – 1/31:  If you’re at 12-13 miles for your long run during January you may want to run Sat/Sun with two shorter runs, e.g. 8-9 on Saturday and 6 on Sunday. That gives you a chance for two better quality runs and still build endurance..

Week of 1/18/16: Workouts, new Tuesday am course,

Hi Folks,

updated 1/23/16:   Sunday’s RRGrade is cancelled due to lack of people able to run it.

1/19/16 TUESDAY 8:45 am. Larkspur Landing Tunnel Run new course: (CANCELLED due to rain)… meet on road behind Shell station next to Bon Air Center. We’ll go on new bike /pedestrian overpass to tunnel by Larkspur Landing area (out/back), then to overpass by Marin Rowing and do Redwood HS,Bon Air bridge – S. Eliseo loop back to start. We try to leave at latest by 9 am and get done before 10:10 am so those going to work or running errands can keep their timeline…..(NOTE; that next TUESDAY group will do this run, though I will be away)…

1/20/16 WEDNESDAY 8:15 am MADISON AV GYM CIRCUIT with Kees at Warren’s.

1/21/16 THURSDAY 7:30 & 8:45 am Start times on the COM TRACK. Note, for 2nd group if you are running late, just come to track and do the drills for quick warm-up. This week emphasis on longer intervals and setting early 2016 track benchmarks that we’ll repeat in April. 4 x 50 (50), 2 x 100 (100) then:

A/B gps:   6 x 800 (on the 4:30 / 5:00)…Keep to a realistic 5K pace effort: you want to be able to finish the 6 reps without big drop off over the last two 800’s.

C pg:  4 x 50 (50), 600 (200), 300 (rest 1:30), 2 x 200 (200), 2 x 150 (50)

1/24/16 SUNDAY  8 am Start for RRGRADE RUN 8M is CANCELLED!