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.