Week of 9/21/15: Workouts this week,

Hi Folks,

Updated 9/25/15:

9/22/15 TUESDAY 9 am TEMPO. Meet at Tenn Valley “log cabin” for tempo pickups on the MV bike path at 10K pace. (let’s see what the turnout will be for your Tuesday workout).

9/23/15 WEDNESDAY 8:15 am MADISON AV GYM CIRCUIT with Kees. My goal is to provide you with solid basics in kettle bell and barbell training, develop a balanced muscular development to stave off injuries – and gain solid strength and core: all for a strong body as the years go by. ( I should be able to stay longer this day as I’m not scheduled to open up at SA Arch Rival. Gives time for technique practice – and those Turkish Get Ups!)…

9/24/15 THURSDAY 7 & 9 am TRACK at COM. September is a warm month so bring your water bottles! This week a bit more emphasis on longer intervals. first 4 x 50(50), 2 x 100 (100) stride-outs

A/B groups: 1000 (200) @ 5K pace; 800 (4::30 /5:00), 600 (200)

C gp:  after the 4 x 50 (50) stride outs:  2  rounds of:  600 (200), 400 (3′), 200 (200).

9/26/15 SATURDAY 8 am ED’s TRACK WORKOUT. at Novato HS. Missed out on a week day for speed work; you have it here with the Novato group.

9/26/15 SATURDAY…7:30 am SATURDAY HILL REPEATS/ Cross training  IT IS  A GO…with Kees. Site is at Golden Gate Batptist Seminary College off Seminary Drive which is working out nicely with ample room, variety and no cars while doing hill repeats. (so far:  Gerald A, Joshua, Micheller W, Lisa L, Shirley D, Andre T, Rosy T, and more…)

Week of 9/14/15: Workouts, Sat Hill Repeats, Sunday TCRS, Training Tips, Bill Tuinzing’s Memorial date 10/24

Hi Folks,

updated on 9/16/15:

THIS WEEK:  Tuesday group: we’ll try this Seminary location as another good option for hill repeats or tempo workout…Saturday Hill Repeats will be on this Saturday even there is a TCRS this Sunday in the Terra Linda area. As some have done this before successfully:  this is not too much of a problem.

Memorial: Now that I have dates that family members can make; we have scheduled my Dad’s (Bill Tuinzing’s) memorial for Saturday, October 24, 2015 starting at  2pm at the Mill Valley Community Center in Mill Valley (People will be arriving 12:30-2pm.) This facility can handle some 250 people. We’ll do family introductions, select about 4-5 people to briefly speak (family member, rowing club rep, runner person, best friend); then a slide/photo show providing a chronology of Bill’s life put together by my brother, Reinier. We are also putting together a Memory Book where those who knew my parents can submit a special memory printed page that the family can share later. That would be appreciated, because we can only have a few speakers. The speakers and slide show will likely run 2-3:30 (I’ll try to keep it moving). Then we will have appetizers, refreshments and time to socialize until 5 or 5:30 pm. This is the time where you can share stories with family members and all the attendees.  Our family will appreciate your support in coming to the memorial as we close this chapter in the Tuinzing family..More to come…

9/15/15 TUESDAY 9 am HILL REPEATS & base mileage at new location right by entrance to the Golden Gate Baptist Seminary College off Seminary Drive (the one we use for Sat Hill Repeats. )Park along  Park along Seminary Drive by the apartments and main entrance road. We’ll do warm-up run towards Harbor Point Tennis club and back; then we will do the hill repeats. (Marlene: should be able to run to start via Shelter Bay apt area and around the Seminary drive loop under 101.)

9/16/15 WEDNESDAY 8:15 am. MADISON AVE GYM Workout with Kees. (remember traffic is high due to school drop-offs) Consider coming a bit earlier to avoid traffic; do a run by the Civic Center Lagoon; then to the Circuit.

9/17/15 THURSDAY 7 & 9 am TRACK at COM. Shorter intervals this week. After a warm-up run, and the 4 x 50 (50), 2 x 100 (100) stride outs:

A group: 10 x 400 (2′) with extra 30″ rest after 10th 400; then 1 x 1000 with negative splits.

B gp:  8 x 400 (2 1/2″); then 30″ rest after 8th – 400, then 1 x 1000 with negative splits. Those who might feel short-changed on the 3 miles total speedwork will add the CrossTraining Half Mile…

C gp:  4 x 50 (50), 1 x 200 (200), 4 x 400 (3′), plus extra 30″ rest; then 1 x 600.

9/19/15 SATURDAY 8 am.ED’s TRACK WORKOUT at Novato HS.

9/19/15 SATURDAY  7:30 am KEES’ HILL REPEATS/ weight training. at Baptist Seminary Theological Seminary College entry road. Remember come 15 minutes earlier or so , park along Seminary Drive to get in a warm-up along Seminary Drive and the Bay; then run up the entry road to first turn-off where I will have the equipment set up and the various hill repeat distances marked off with cones.

9/20/15 SUNDAY        am TAMALPA RUNNERS TCRS race on Terra Linda ridge (see Tamalpa Runners .org)

Week of 9/7/15: Workouts, Sunday RRGrade.

Hi Folks,

Still feel a bit surreal after dealing with my Dad’s passing last week; my thanks to all of you for the support you’ve given to me and my family. Very important during this challenging time.

updated 9/8/15 , 9 pm:  must cancel 9 am Tenn Valley workout, due to work to be done to Europe regarding my Dad’s passing.

updated 9/7/15: Please get back to me tonight regarding if you are running Tuesday 9 am run by email or text. THURSDAY track 9 am is on for this week.

THIS WEEK: I will tentatively post Tuesday, 9 am Hill Repeats(or tempo); 9 am TH track is on.  Please text or email me so that we have at least  a group of 4 or more, okay? Looking at running Railroad Grade (8M) on Sunday if we get 5 or so up for the run with 7:30 am start (so far: Gerald, Kevin, Lisa L, Judi S. …)

New SHOES at Arch Rival: Nee a wide forefoot trail runner? Adidas Response Trail ($109.95)  features solid lugs, long lasting heel cushion as well. For XC racing we have the very lightweight New Balance XC 700 for men/women ($64.95).. (More Nike Zoom Pegasus for adults ($110) and for Youth ($85) have arrived along with the Nike Flyknit ($120). The Flyknit feature is that it fits like a sock and can also be used for agility/fitness classes.

9/8/15 TUESDAY 9 am. Cancelling Tenn Valley workout; Michelle, Kathy B, Jeanie may be meeting 8 am at Ross Common…By the Way, if you want to do future workouts at 8 am that can work for me also…

9/9/15 WEDNESDAY 8:15 am MADISON AV GYM workout with Kees. (Let me know if we need to switch to 9 am; most of the group prefers the earlier time. Just note, that the 8 am hour is when kids are being dropped off at both Galinas Valley School and Marin JCC school so traffic is busy: allow extra time. The “Caron” workout featured this week.

9/10/15 THURSDAY 7 am ( 9 am will depend on feedback, now that everyone is back to the regular schedule with schools and work (so far:Paul S.is up for 9 am) . Many of the 9 am group have been coming to the 7 am workout). Longer intervals with Mile Breakdown workout. After the 4x 50 (50) and 2 x 100 (100):

A/B groups:  Mile @ 10K pace (400), 1000 (200), 800 (4:30/5:00), 600 (200) @ 5K pace, 400 (2′ / 2 1/2′) faster,  2 x 200 (200) @ mile pace.

C gp:  after the 4 x 50 (50):  800 (6′), 400 (3′), 300 (100), 200 (200),

9/12/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.

9/13/15 SUNDAY 7:30 am RRGrade 8M.Meet by MV Fire station on Corte Madera Av. ($5) if you need ride back down. I will be having some of our “Injured Reserve ” doing kettebell training with me at top of Mt. Tam parking lot while the group runs up the Grade. (so far signed up:  Gerald, Kevin P, Lisa L, Judi S,  Denise M, Joshua,.. This workout gives you very steady uphill tempo training, involves more leg muscles than running on the flat – all to make you more fit with almost no chance for injury – even if you push the pace to redline.

Training Tip:  One Loaded Carry of three to include into your program. Why?  Balance your muscle structure, solid body posture strength and core. The Farmer’s Carry.

Yes, it’s simple and safe execute; therefore often overlooked for building strength, fat loss, and core strength. Pick up two moderately heavy dumbbells or kettle bells as you would two suitcases; walk forward while keeping an erect posture and rock solid “cylinder” (from your pelvis up to your collarbone) and take small steps for 100 feet out and back. Don’t let your neck and head jut forward; stay erect. This works all your muscle groups and safely works your back specifically to you. Arms, hips, forearms, back, shoulders,legs and upper back all benefit. Dr. Stuart McGill, one the world’s back specialist, calls the Farmer’s Carry a “Moving Plank.”