Week of 7/20/15: Workouts, RRGrade Run weekend tba,

Hi Folks,

edited 7/25/15.: Note change to SUNDAY for RRGRADE  – CANCELLED for tomorrow due to only two game for the run tomorrow.

We tried out the Hill Repeat site off LVR with Jill and Hans; it seems to work out okay, though parking is limited. I’m still going to check out another location for the following Saturday.

7/22/15 WEDNESDAY 8:15  am MADISON AV GYM workout with Kees at Warren’s. (148 Madison Av; two blocks from  the Civic Center. Solid KB and BB routine, big posterior and core, shoulder stability, him hinge emphasis – to keep you injury free and balanced development.

7/23/15 THURSDAY 7 am TRACK at COM…Longer intervals planned to keep those running long trail runs, half marathons and marathons – and even the 5K/10K’s used to stretches of race pace work. As always pay attention to develop accurate pacing – for your goal pace; don’t get caught up in running long intervals too quickly. Just as with races, you can start out too quickly feeling good; then wham, the “Bear jumps on your  back,” after halfway through and you fade over the remainder of the race.

after the 1.5M warm-up, 4 x 50 (50), 2 x 100 (100) stride-outs:

A/B gps: 2 x 200 (200), 3 x 1000 @5K pace (200 recovery jog, not walk), 1 x 800 (on 4:30 / 5:00), 2 x 600 (200) at faster than 5K GP.

C gp: warm-up / stride – outs:  4 x 50 (50), 2 x 400 (3:00), 2 x 300 (100), 2 x 200 (200), 2 x 150 (50), 2 x 100 (100)

Weekend of 7/25 & 7/26

Tentative for SUNDAY 7/26/15, 7:30 am – is CANCELLED ! RRGrade Run 8M . Only two contacted me; so we will schedule it again in near future!

RRGrade run is a good test of aerobic fitness, can be run at quality effort because you can’t go fast enough on a dirt 5-7% grade to injure yourself, but it develops tempo fitness, recruits more leg muscles – and is our unique scenic course.

Week of 7/13/15: Workouts, out this week; TH track is on..

Hi Folks,

2015-07-13 17.41.24Just a quick note regarding this week: I will be out on short vacation break but Mike Holland will head up the track workout Thursday morning; meanwhile the Tuesdayhill repeats/tempo and Wednesday weight training will not be held.

7/14/15 TUESDAY 9 am group, decide on your run meeting place for some steady mileage.

7/15/15 WEDNESDAY  – no weight training scheduled this week.

7/ 16/15 THURSDAY 7 am TRACK is on. Bring your watches as the display clock will not be there. I’ll have 400’s again to keep the format simple. This time practice hitting your realistic goal for 5K pace for the 12 reps: the effort will accumulate, that’s why you want to keep it accurate…Once you can hit your goal pace for breaking 20:00 for 5K with 1:35’s on the 2:30; switch to the 400’s on the 2:00 but don’t go faster than 1:35. The reduced rest will be difficult enough.

2015-07-13 16.22.43A gp:    13 x 400 (on the 2:00)

B gp:   12 x 400 (on the 2:30)

C gp:   Warm-up:  4 x 50 (50); then 2 x 200( 200), 2 x 400 (on the 3:00), then an extra minute break; then 2 x 400 (on the 3:00) again;  then 2 x 200 (200).

Congrats to Judi Shaffer for completing her first half ironman distance at the Vineman Triathlon on Sunday. (8:20:24:  56:48 – 3:49:15-3:18:26)  . Apparently the run portion turned out to be quite warm…Kevin Porter also did the event with a sore back: 6:59: 47-3:17-2:34)…All in all a good day for our first timer and experienced triathletes.

IMG_1812 IMG_1811

Week of 7/6/15: Workouts, new at Arch Rival, upcoming races

Hi Folks,

updated 7/9/15:…Hill Repeats are on at 8 am for Saturday off Lucas Valley Rd across from Mt Muir Ct where public access goes into the dirt area (just past Mt. Lassen rd where the deli is located)..it’s more to see how this site will work out for future workouts…

> Here’s a challenge to what you might think about foam rolling, stretching, taping and icing; check out: “4 Most Useless Rehab Methods” by Dr. John Rusin, 7-8-15 on tnation.com   (articles). Some have persisted for years and are also addressed in the book I reviewed by Kelley Starrett, Ph.D. “Ready to Run”. He does show you how to tape, use Voodoo tape and deal with knee swelling as an example.

New at Arch Rival:   new Under Armour Kids flip flops, Kids UA “Assert V” colorful shoes for boys and girls ($49.99);  more Nike Elite Shorts and socks – always popular! Available for sale on 7/15 the Asics Quantum 360 good cushioned shoe ($159.95). Just in are more HOKAS for road and trail…

7/7/15 TUESDAY 9 am. TEMPO. Meet at log cabin, Tenn Valley. We’ll give the MV bike path .5M to 1M pickups…(will be 3 x 1M with .5M easy between each mile).

7/8/15 WEDNESDAY 8:30 am MADISON AV GYM workout at Warren’s….Note time shift from 8 to 8:30 am (he has a 7:30 client)

7/9/15 THURSDAY 7 am TRACK at COM. Practice for holding the pace towards the end of a race. It doesn’t matter how fast you are if you’re not there with 2-4 minutes or 1-2 laps to go. Did you pace the first part of the race correctly or have the “dead legs” during the last and final section? Here’s a practice of pacing and stamina (with some breaks) to see if you don’t fall off your effort level over the last part of the race.  Tempo runs of 3-4 miles, or our “Alternating 400’s” for 3-5 miles help that develop fitness.

A/B gps: 2 x 200 (20), 1 x 400 (2′ / 2 1/2′), 1 x 600 (200), 1 x 1000 (200), 1 x 1200 (400), 1 x Mile.

C gp:  4 x 50 (50), 2 x 100 (100), 2 x 150 (50), 1 x 400 (3′), 2 x 150 (50), 2 x 100 (100), 4 x 50 (50)…

7/11/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS. Here’s your chance to get in speed work if you cannot make the Tuesday night or Thursday morning sessions – and in the Novato area.

7/11/15 SATURDAY  8am KEES’ HILL REPEATS + Cross Train weights. new site to try right next to  LVR across from MT Muir Ct. on left side where the access is to the dirt area and hills that hooks up to Del Ganado rd. (one block past Mt Lassen Drive and Deli turn-off).There’s a bit of parking by the entrance.

LOOKING AHEAD: (just a few of the many races out there)

7-11-15 SATURDAY 8 am GOLDEN GATE 50K/30K/Marathon/Half/5M. Rodeo Beach, GGNRA. www.coastaltrails.com

7/12/15 SUNDAY 8 am RUN LIKE A GIRL 1M/5K. At 4th/A streets, downtown San Rafael.  www.runlikeagirlseries.com

7/12/15 SUNDAY 8:30 am MIRACLE MILE event for all divisions in downtown San Rafael. Here’s your chance to try the mile by age groups! Part of Grand Prix Series. www.titaniumracing.com.

7/17/15 FRIDAY 6 and 6:30 pm TCRS #6 GOLF / RUN DUATHLON at McInnis Park golf course. Golf 9 holes at 4 pm;  run 3.3M at 6:30 pm. Tamalparunners.org for more info.

8/29/15 SATURDAYTAMALPA HEADLANDS 50k. A Natl 50K Championships, directed by Diana and Tim Fitzpatrick and with our Tamalpa Runners…They can always use volunteers – especially with a national championships, prize money: details and manpower are key to avoid errors.  contact:   rd@headlands50k.com. WWW.Headlands50K.com