Week of 10/19/15: Workouts, Bill Tuinzing memorial on Saturday

Hi Folks,

updated 10/22/15: due to member of the group not being able to make Tuesday 9 am workout; so I’ll cancel it for this week….I also will be going to meeting to meet with a parent who has to put on the Coleman School race this Sunday. Only problem is I have George Green (good runner) coming for his first day; hopefully he reads this posting….

This week:  SATURDAY, 10/24/15 BILL TUINZING MEMORIAL, 1 pm at Mill Valley Community Center, 180 Camino Alto (near MV bike path). This will be even busier week for our family with my Dad’s memorial on Saturday. I invite all our members to attend, meet family and friends dear to Pop, and learn of one of the last of the “Greatest Generation”. Pop was a pillar in the running and rowing communities, WWII submarine Lt. Commander, returned to civilian life – and made the move to forego security after 15 years in the Navy to come to the US in 1953. Here he and wife Els, took advantage of the American dream and raised the family eventually on the West Coast. (can see more on the obituary in the Marin IJ online).  We will have seating, food and refreshments for our guests. Please join us.

RESULTS: Humboldt Redwoods Half (10/19);   72nd Liz Shortino in 1:30:06 for 1st in 50-54; 78th Rosy Tuinzing in 1:31:21…(she did forget her shoes; ran on new ones had a bit of a blister).  The previous week some of the group ran Tiburon Half:  9th Joshua B in 1:27:42 for his first half!, 23rd Egda Vera 1:34:01 for 2nd in div; 98th Gerald A a 1:49:41 for his first half! and Vicki D training for NYC did a 1:57:34

TUESDAY 10/20/15 8:30 am TEMPO . Meet at Tenn Valley , “log cabin”. for tempo repeats on the MV bike path….(we’ll see how the time switch from 9 am to 8:30 am works. Up to the group if they want to switch back to 9 am or not; either way is good for me) . We will also work on other sites for workouts.

WEDNESDAY 10/21/15 8:15 am MADISON AV GYM WORKOUT with Kees at Warren’s.

THURSDAY,  10/22/15. 7 & 8:30 am. TRACK at COM. Longer intervals planned this week – mixed with 200’s to keep the turnover. After the 4 x 50 (50), 2 x 100 (100): the longer intervals keep at 5K pace; 200 ‘s at mile pace. Note, that they add up.

A/B gps:  2 x  (400 (2′ /2/12′), 200 (200)), 1 x 600 (200), 200 (200); 1 x 1000 (200), 200 (200); 600 (200), 200 (200), 2 x (400 (2’/2 1/2′), 200 (200)).

10/24/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS.

10/24/15 SATURDAY  1 pm BILL TUINZING Memorial at MV Community Center. Hope you can all make it and see the story of one of the Greatest Generation.

Week of 10/12/15: Workouts, Hill Repeats Sat, TCRS in San Rafael Sunday

Hi Folks,

updated 10/18/15 at 6 pm:   TUESDAY 9 am group is changed to 8:30 am– by popular demand….But after the Tuesday workout, we’ll have to see what the group wants to keep the 8:30 time….

The change from 9 am to 8:30 Thursday Track workout turned out successfully with 15 runners showing up. Looks like we’ll stick with the new time slot.

10/13/15 TUESDAY  8:30 am (note time change) HILL REPEATS meet log cabin, Tenn Valley…

10/14/15 WEDNESDAY 8:15 am. MADISON AV GYM WORKOUT. With Kees.

10/15/15 THURSDAY 7 & 8:30 am  TRACK at COM. After the usual warm-up run, 4 x 50 (50), 2 x 100 (100).

A/B gps:  2 x 200 (200),  10 x 400 (2′ / 2 1/2′), 1 x 600- end

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

10/17/15 SATURDAY 8 am ED’s TRACK WORKOUT. Novato HS.

10/17/15 SATURDAY 7:30 am KEES’s HILL REPEATS & Cross Training. Held at  GGate Theological Seminary off Seminary Drive.(off east side of 101). Park along Seminary Drive, do warm-up along water between 7:10-7:30, then jog up entry road to first level: I will have the weights and exercise stations set up; hill repeats are marked off with cones good variety in hills and almost no cars..purpose here is to get in 20 hill repeats interspersed with 4 exercise stations ; develop speed and leg strength. Goal is to finish the workout within about a half hour. Running a quality workout with a group makes it more entertaining.

10/18/15 SUNDAY 9 am TAMALPA TCRS 4.2M race. Santa Maragarita Elementary School (1055 Las OVejas Ave)…runs along the Bay..behind Pickleweed area.



Week of 10/5/15: Workouts, Change for 9am Thursday Track group,

HI Folks,

Much going on to prepare for my Dad’s Memorial (Bill Tuinzing), set for October 24th, 2-5 pm at Mill Valley Community Center. I hope many of you can make the memorial to hear key speakers and see my brother’s slide show on his remarkable life. We’ll have refreshments, appetizers and time to visit with family, the running and rowing community members 3 or 3:30 on.

I won’t be posting many training tips for a week or two as I’m burning the candle at both ends.

THIS WEEK:  By consensus of the group, I am moving the  9am TRACK group to 8:30 am start time. I can then help runners who want to come earlier and get those attending the 8:30 am workout on their way earlier in the day. If time is tight for warm-up run; come in and do the 20 meter pickups and drills after a couple of laps warm-up…Also gives me some time to help runners with their weight training and for me to get breakfast before work.

RESULTS: Shari Tracy got in a solid practice tri in Vallejo completing the Olympic distance triathlon (1.5KSwim-40K Bike- 10K Run) to take 1 st in her age div and 4th overall with a 2:21:29…Served as a good practice time trial as she points to Ironman Arizona in November…last weekend was Tiburon Half Marathon which a number of our group ran; it’s not a fast flat course: Vicki DeMenno got in 1:57 as she prepares for NYC with her daughter; …(more to post later)

10/6/15 TUESDAY 9 am TEMPO group. Meet at Tenn Valley “log cabin”..I will see you there. The workout will be 3 x  1 mile pickups with .5M recovery jog in between each mile.(can be changed , depending on group’s wish)…see you there.

10/7/15 WEDNESDAY 8:15 am group (get there at 8 am to warm-up if you like) MADISON AV GYM workout with Kees at Warren’s place. (148 Madison Av; take N. San Pedro Rd -East, 2nd left is Washington Av, go left,to end of block; right on Madison – will be on right just before dead-end street ends). Solid circuit in the works which includes: hip hinge movement, squat of some type, overhead work, anterior and posterior work and the loaded carries.

10/8/15 THURSDAY  7 & 8:30 am TRACK at COM…longer emphasis this week. (Note time change for 9 am group to 8:30 am START)

A/B gps:   2 Rounds of:   1000 (200), 800 (4 1/2, 5′), 600  (200)

C gp:  2Rounds of:  600 (200), 400 (jog over to 300 start), 300 (100), 200 (200)

10/10/15 SATURDAY 8 am ED’s TRACK WORKOUT at Novato HS. Get in that weekend speed work if you missed it during the week!

No HILL REPEATS this SATURDAY as I’ll be out of town, but back Saturday evening.