Hi Folks,
Lots of running action during the beautiful month of October.
Update on 10/18/11: Th 9 am group will meet at Ross Common…
UPDATE 10/17/11: Brought my finish line equipment and display clock to work the finish line today for the first Lagunitas Grade School XC race. Then along with Tom Lyons, Kelly L and volunteers we worked six races: 8th grade girls, then boys; 7th grade girls/boys and 6th grade girls/boys….. Kelly Hunt Miceli took on the challenge of Race Director for this event. She worked quickly to gather the volunteers and all the stuff needed for the race. Congrats on a successful event and afternoon Kelly!…….A perfect day for the meet punctuated with terrific enthusiasm by all the young runners and parents. Great to see. No doubt that we know where the next generation of runners are coming from when you see such a turnout as today. ….Next week on Tuesday, there’s a County championship final at IVC. If you can make it come watch these enthusiastic runners!
this Sunday I will miss the Long Run session to attend the first CROSSFIT GAMES put on by TJ’s Gym of Novato. Should be interesting!
10/18/11. TUESDAY 6;30 am gp. TEMPO from McInnis Park for mileage and tempo workout on the levees.
10/18/11 TUESDAY 9 am gp. TRACK or TEMPO workout. Meet at Log Cabin. ( will be steady workout as I’m to meet with my Dad’s accountant at 10:30 a.m. )
10/19/11 WEDNESDAY 8:45 am. “Madison Ave Workout” at Warren’s garage/gym, 148 Madison Ave. two blocks from Civic Center, take 2nd left off N. San Pedro Road (Washington Ave), right at end of the block.
10/20/11. THURSDAY 8:45 a.m. group. TEMPO with Hill Repeats this time…Meet at Ross Common. We’ll be heading into Phoenix lake area again with a few variations on the workout…
10/22/11 SATURDAY. 8 am? ED’s TRACK SESSION at Novato HS. 2 x 200 (200), 2 x 400 (on 2′, 1/2′), 600 (200), 600 (200), 2 x 400 , 2 x 200 (200); finish with something different for developing leg spring: perform broad jump burpees (do the squat down part, but instead of jumping up-do a broad jump going for distance) repeat across width of field.
10/22/11 SATURDAY 7:30 a.m. KEES HILL REPEATS / Key Exercises for power, speed and a balanced development. We meet at base of Villa Marin hill entry road located across from west side of NGate Shopping Center, but park in NGate parking lot. Do warm-up earlier so you’re ready to go at 7:30 a.m. Should be over in half hour. NOTE: the board of directors for Villa Marin have been aware we’re running on their entry road. Their concern: One of us getting hit by a car going up or down the hill. So we must remember to keep to the right running up and coming down the hill! We’ll have to be insistent on the safety, for good reason, if we want to keep this location..Thank you in advance for listening.
Weekend of 10/22 – 10/23 Emphasis on long run training…Should be 19-21 miler. Perhaps the Nicasio loop or Bear Valley loop, or YMCA-SRafael-Montecito-Loch Lomond-McNears-China Camp-Civic Center and back loop. Those keeping with the XC races, half marathons, 10K’s keep the 13 miler as long run. I will be at Crossfit Games to check that out and will miss giving aid this time, but the above loops have adequate water stops along the way, so shouldn’t be a problem.
MALCOLM is running the 21M loop from Nicasio at 7 a.m. on Sunday; double-check with him…
