Hi Folks,
> I’m away Friday -Tuesday, but workouts will continue. Warren will head up Sat Hill Repeats. (he’s coming back from East coast Th night) ..need folks to check in on Sandy too for a meal and any errands; I got her home at 9 pm on Wednesday…I won’t be at 9 a.m. workout group to get errands done…..keep checking in on this blog for updates….Kevin Porter will be doing Ironman Hawaii on Sat 10/8/11; you can track his progress and the leaders by going to Ironmanlive.com. Gayle S, Dave C and I will be there to cheer him on: it’s a very tough, hot, humid and windy triathlon.
NEW At ARCH RIVAL: Waterproof running shoes by Brooks, Nike for men and women; more varied colors of Nike Frees’, our youth and adult cool looking Nike Basketball shoes are just in; we have for the Crossfit and gym training/ step classes, with low to flat heel and lightweight footgear: the Innov-8 shoes, NB “Minimus”, and NM “Crossfit” 871′s and the Asics 170 XTrainers
10/4/11. TUESDAY 6:30 a.m. TEMPO /Mileage now from McInnis Park (in paved parking lot of golf course instead of the Park & Ride at Smith Ranch Exit). Run will be over the levees by the golf course.
10/4/11 TUESDAY 9 am TRACK . Meet at log cabin off Tenn Valley Road…we’ll warm-up on bike path, go to Tam track and get in speed-work followed by cool-down on bike path back to start.
3 sets of : 600 (200) 200 (200); then 3 sets of 400 (2 1’2′) (200).
10/4/11 TUESDAY 6:30 p.m. HOUR RUN at San Rafael HS. A great tempo workout, so I recommend it! Bring a lap counter to keep track for you. You can also run 30 minutes; either way it’s good practice for pacing and a self-test as to what you can cover in the designated time period.
10/5/11 WEDNESDAY 8:45 a.m. “Madison Ave Gym” at 148 Madison Ave gym – Warren’s place: two blocks on N. San Pedro Rd, go left on Washington Ave, to end of block, right turn to close to end of this dead-end street.
We’ll do a Dual Circuit and other training to balance out your running program and learn key lifts.
10/6/11 THURSDAY 8:45 am. group. TEMPO / MILEAGE about 7M, from Ross Common. I will not be there today: Sandy just got home last night…You know what to do….We’ll start with warm-up to Phoenix then include long tempo intervals / rest sections and more. Works out to be a good course.
10/8/11 SATURDAY 7:30 am ED’s TRACK SESSION at Novato HS..Same as Tuesday workout.
10/8/11 SATURDAY 7:30 a.m. Kees’ HILL REPEATS at Villa Marin – across the street from the west side of NGate Shopping Center at base of the hill by Villa Marin. Park in NGate Shopping Center parking, do warm-up earlier so that you are ready to go at 7:30 a.m… Warren will head up the workout; be sure to have him help you with how to improve speed and uphill power. We’ll have the equipment there, tires for some pulls and DB’s/kettlebells…REMEMBER, keep to right side going up and down the hill when running the hill repeats because service cars do go up to the Villa Marin..
1) Mtn Climbers x 20 + 5 Prisoner Squats: then Short – Sprint – Short – Long — Sprint;
2) 4 x 2 Lateral Shuffle (for hip strength/IT band): Half – 2 x Sprint — 2 x Short
3) R/L Side Plank & Arm Reach x 8: Sprint – Half 2 x Short - Sprint;
4) R/L DB Power Snatch x 12: Sprint – Half – 2 x Short – Sprint
5) R/L x 3 TGU w/ Water Bottle or Light Wt: Short – Sprint – Short – Sprint.
Finish with: 2 x tire pull, and bear crawl.
WEEKEND training for CIM group. Long Run day….Hoping most of you can do either the out/back on Bear Valley trail or those doing 18-20 do the Bear Valley-Limantour Road-Youth Hostel-Coast Camp-Arch Rock loop course: it’s a terrific course! If not I hope to post where people will be meeting before I go, so let me know…
