Week of 12/21/15: Workouts during week of Christmas, setting up NY RRGrade Run

Hi Folks,

updated 12/21/15: Wednesday Madison Av Gym Workout is on for this week! Warren will lead it while I’m away. You will get in some different exercises: jump rope, a workout of Swings and other stuff – then learn more details on KB Cleans and Swing Cleans! This is time to ask questions. Will end with Deadlifts. 2) Getting head count for rides needed on New Year’s traditional RRGrade Run.(see below)

Glad to see you all had good weather on Saturday for the Christmas Relays!

12/22/15 TUESDAY 9 am HILL REPEATS . Meet at “log cabin”. Do usual warm-up out/back. Then at first hill: x 2 bottom to yellow sign; x2 grate from bottom; x1 sign to top; x 2 sign to grate fast;  x1 bottom to left hill first mailbox #400; bottom to left, to 2nd set of mailboxes…..run over to CountyView steep hill: 2 x “median”hill;  x 1 long run up hill to first right turn road; easy jog down to mailboxes beyond median; then up to “Stop ” sign…down to bottom: x 2 to “35mph”.at a blistering pace with drive. ..that’s it!

12/23/15 WEDNESDAY 8:15 am…MADISON AV GYM workout : (tentative, checking with Warren if he’ll lead it)…

12/24/15 THURSDAY 7 & 8:30 am TRACK at COM. Usual warm-up run. Then at the track: 4 x 50 (50), 2 x 100 (100):

A/B gps:  2 x 200 (200),  2 x 400 (2’/ 2 1/2′);  6 x 600 (200) @ 5K pace or a bit faster, but be sure that you can do 600 ‘s at 5K GP first! Learn to lock in the pace within 2 seconds for the 600’s.

C gp:  4 x 50(50), 2 x 100 (100);  4 x 150(50);  2 x 200 (200), 2 x 400 (3′).

12/26/15. SATURDAY 8 am ED’S TRACK WORKOUT at Novato HS. Time to work off the Christmas goodies

LOOKING AHEAD:

1/1/16  FRIDAY, 9 am . New Year’s RRG Grade RUN 8M. Our NYear’s tradition that ties in with the Open House at the Gravity Car Museum at the top of Tam. Quite the gathering at the top because many hikers make the trek up from Bootjack, Pantoll and other locations, so you’ll see them on the Grade as you run up. They will have refreshments and goodies at the Museum; memorabilia, history and movies of the old “Crookedest Railroad” in the world. They ask for small donation (non-profit outfit): a good program. …..need HEAD COUNT for those requiring ride down the hill ($5). LET ME KNOW we will have several cars to help – hopefully.

so far: Judi S, Kevin P, Gerald A, Lisa L, Michelle W, Mika?, Kathy B?, Pam J?

 

 

Week of 12/14/15: Workouts, changes, Christmas Relays this Saturday.

Hi Folks,

brief posting for now; update later. Changes with the Holiday season…This Saturday are the Christmas Relays: this one to join in on with teams of 4, each doing a lap around Lake Merced (4.5M)..contact your team captain to be placed on your age group team. These are a blast and Tamalpa will have bagels and coffee for the 15-20 teams that participate fro the club.  I won’t have Hill Repeats due to most of the groups joining in on the Relays.

12/15/15 TUESDAY  9 am TEMPO on MV Bike Path; meet at “log cabin”, Tenn Valley Rd. We’ll do warm up to north end of bike path, then start the workout.

12/16/15 WEDNESDAY 8:15 am  MADISON AV GYM workout at Warren’s with Kees.

12/17/15 THURSDAY 7:30 & 8:30 am starts at COM Track. (could be rainy). Those running the Relays will do one round of the Track session because the Relays are on Saturday. The idea is to keep the volume low, but with quality: come away feeling sharp, not fatigued at all. Save it for the Relays.

A/B gps:  2 x 200 (200),  then 2 Rounds (go completely through 1 set of each pairing):   1000 (200), then 200 at mile pace (200);  600 (200), 200 (200); 400 (2′ / 2 1/2′)…repeat for 2nd time.

C gp: 4 x 50 (50) : 2 Rounds:  400 (100), 300 (walk 50, 2 x150 (50), 2 x 100 (100)

 

Week of 12/7/15: workouts, Saturday Hill Repeats, Winterfest Jingle Bell 5K this Sunday in Sausalito.

Hi Folks,

updated 12/10/15: Satuday hill repeats this Saturday – will be the last one this month as I’ll be out of town on 12/20. and it looks like the weather will be in our favor.

Holiday Season gearing up in intensity; therefore take time to get in even short workouts to give yourself energy, give an outlet to stress and to keep your sanity! Track may be quite wet and rainy; if ridiculous we’ll take a by on it….This weekend are the Natl Club XC Championships in GG Park: a chance for an exciting experience as running clubs from all over the country will come to San Francisco. The Sausalito Winterfest Jingle Bell 5K is on 12/13/15 on Sunday morning, at 8:30 am at backside of BofA, Sausalito. There is enough interest for Saturday Hill Repeats, (12/12/15)  …We will have New Year’s Day RRGrade Run! (there is an open house

RESULTS:  Looks like CIM last Sunday had decent enough weather:  Andy Valla hit a PR with a 2:55:51 , 295th and for 20th in 40+ div.; then, in 1981st/25th in 60+ was Paul Herrerias is going to Boston  after running a 3:50:37- a PR…Also his friend Wendy ran 3 minutes faster: both going to Boston! Liz Shortino: ran a remarkably even paced first half (1:34:10 and second half (1:34:51) for a 3:08:51 total and 3rd in 50-54 division.

12/8/15 TUESDAY 9 am start…HILL REPEATS . Meet at “log cabin” Tenn Valley Road. We’ll mix it up with other “stuff” for variety. We’ll probably run to Tenn Valley hiking parking lot and hit repeats on the dirt Marincello hill.

12/9/15 WEDNESDAY 8:15 am MADISON AV GYM with Kees at Warren’s. Solid circuit and warm-up planned.

12/10/15 THURSDAY 7:30 & 8:30 am starts on the COM Track. (they expect heavy run this day, so be ready!). If it looks like a solid storm will probably cancel. We’ll keep the workout going to get you in and out of the inclement weather. Keep at just faster than 5K GP.

A/B gps:  2 x 200 (200), 6 x 400 (2′ / 2 1/2″), 1 x 800.

C gp:  4 x 50 (50), 2 x 100 (100), 1 x 200 (200), 1 x 300 (1′), 3 x 400 (3′).

12/12/15 SATURDAY 7:30 am HILL REPEATS/Cross Training at Theological College off Seminary Drive. Park along the Seminary Dr near base of entry road into the College; run out/back along the Bay then at 7:30 we start the workout session. We’ll intersperse workout stations after every 5 hill repeats for a solid strength running workout.

12/13/15 SUNDAY 8:30 am Sausalito Winterfest 5K Run. Starts behind Bof A area at downtown; finish is on entry road to Spinnaker Restaurant. Our crew will be doing the timing for the event. There’s also a pancake breakfast you can attend after the race.

 

c