Hi Folks,
Just back with Kevin, Gayle, Dave at Ironman Hawaii. That is one tough, hot, humid, windy event! The bike course winds through barren lava fields, has long rolling hills and the upgrade to Hawii, the turnaround point, is a climb several miles long. Then, in addition to hot, humid weather, the headwinds hit you in both directions! By the time you dismount from the bike and begin the marathon you’re fried and tired of being buffeted by the wind. The marathon, for most competitors, starts during the heat of the afternoon, and is not an easy course either featuring, flat, some good hills, and extra warm sections. The winner, Craig Alexander of Australia, still managed to set a course record of 8:03:56 after a 51:56 swim and 4:24:05 bike, 2:44:30 marathon. The top woman, Christie Wellington of Great Britain, who two weeks ago sustained a bad bike crash, managed to come back from a 21 minute deficit and win the event with a 8:55:08 (61:03 swim, 4:56:53 bike and 2:52:41 marathon): what a determined competitor she is! (She hates to lose). So my hats off to all those who complete this tough triathlon under such conditions!
> THIS WEEK: Those training for the CIM and Quad Dipsea events are putting 2-3 days in a row with “Medium” distance runs totaling 24-28 miles and strength work (Saturday am Hill Repeats & Crossfit). The following weekend we’ll have you running the Nicasio Loop 21 miler or other long run courses to keep with our twice per month long program..2). Ed’s Track Session on Sat is at San Marin HS instead of Novato HS due to football games.
10/11/11 Tuesday 6:30 am group. TEMPO. China Camp (meet Buck’s Landing pull-off area). 2M w-up, 1,5m pickup; .5M easy. Repeat
10/11/11. Tuesday.9am group. Mileage day + Hills. Meet at log cabin, go to beach and back, then at Marincello Hill: 2′ up/ 1′ down easy x 2
10/12/11. Wednesday 8:45am Madison Av Gym workout is on.
10/13/11. Thursday 8:45 am 12K run with longer hill repeats and tempo. Meet at Ross Common.
10/15/11. Saturday 8 am. Ed’s Track Session at San Marin HS ( note change for this week due to football game): 2 x 200 (200), 2 x 400 (2′, 2 1/2′); 600 (200), 800 (400), 1000 (200), 1200 (400)…this is an ascending ladder and needs to be paced carefully: emphasis on strength later in the race/workout.
10/15/11. SATURDAY 7:30 a.m. Kees’ HILL REPEATS/Crossfit endurance workout. Meet at Villa Marin, located across from west side of Northgate Shopping Center; park in NGate lot parking. Do warm-up prior to 7:30 a.m. start time so you are warmed-up and ready to go.
1) Mtn Cliimbers x 20: 2 x Sprint – Short – Half –Sprint’
2) KB/DB Thrusters x 12: Short – 2 x Sprint – Short – Long
3) “V – Ups x 12: Sprint – 2 x Short – Sprint – Short
4) 6 R/ 6 L DB Snatches: Half – Short – 3 X Sprint
10/15/11 – 10/16/11 WEEKEND training for CIM…Two “Medium Days” of mileage, i.e. 10 or less on each day totaling to a 20M two-day or 3 days for 26M…..The idea is to keep the distance controlled, but couple of days in a row with 3-4 pickups during each run.
