Hi Folks,
I’ll be updating in bits and pieces as I have a tight schedule, so bear with me.
…No Saturday Hill Repeats due to working Johnnie Lawson Run - which most all of you should be running for XC practice and your team! Then do your 10-13 next day since we are on the two medium day runs weekend for CIM runners…REEBOK CROSSFIT GAMES championships will be on tonight and Thursday for the men on ESPN 2 (ch 39?)A bit extreme but hits every aspect of fitness. The Crossfit participation explosion is certainly in full swing. I like using Crossfit to balance out our running program – but with way less volume! My goal with you who do weight train with me and Warren is to balance out the muscular weaknesses, build high tensile strength while keeping bodyweight down and save the endurance emphasis for running and triathlons. That’s why we have a few exercises mixed in with my Saturday Hill Repeats (20 reps or more).
RESULTS: from some past events:
A week ago SHARI TRACY had an excellent Sprint triathlon with a 1:12:44 (S11:28/B37:31/R20:36) a 4′ PR! gave her a masters win and 2nd overall on hilly course…At Humboldt Half Marathon Tamalpa women took it 1-2-3 in 45-49 division! Val Young (46 overall/1st div 1:20:53; 75/2 Liz Shortino in 1:29:37; 86/3rd Kathy Herzog 1:33:26…Emilee Goldberg did 82/2nd in 35-39 with a 1:32:30. ..18/1 Brian Pilcher, 55 won 55-59 in 1:13:08!, 48/5 Tom O’Reilly 1:20:55…Hans Schmid, 71 1:35:31 won his division…7 a.m. group runner, Erik Yergensen, 27 ran 1:20:38…Anna B and Florencia ran the Whiskeytown 50K ultra: Anna got 1st in her div and Florencia was 3rd – and I think 4th overall in the women!
10/25/11. TUESDAY 6:30 a.m. TEMPO/Levees </strong>run. Meet at McInnis parking lot for run by levees and ponds with pickups. However, if darkness is a problem after this Tuesday session, we’ll switch it to China Camp every Tuesday until Spring…we’ll be able to mix up the workouts there between road and trail sessions.
10/25/11. TUESDAY 9 a.m. HILL REPEATS. Meet at Tenn Valley dirt parking/hiking area lot for some mileage and hill repeats.
10/26/11. WEDNESDAY 8:45 a.m. “MADISON AV GYM workout” be ready for different routine. Get in the warm-up so we can hit it with the watch and workout at 9 a.m.: won’t take long…Anytime you come early: do jumping jacks, burpees, halos, strap stretches, some light swings so you’re ready to go. After this new workout (with exercises you know), get in Deadlifts 2 x 3 heavy and 3 R/L TGU.
10/27/11 THURSDAY 9 a.m. we leave from Ross Common for CRUISE INTERVALS in Phoenix lake area on our 7M course.
10/29/11 SATURDAY 8 a.m. ED’s TRACK SESSION at Novato HS (Ed will let me know if site changes due to football game).
A/B gps: 2 rounds of: 1000 (200), 600 (200), 400 (on 2′, 2 1/2′); 200 (200).
10/29/11. SATURDAY 9 am – Women, 10 am Masters, 11 am Open Men for the JOHNNY LAWSON CHALLENGE in the Marin Headlands near Ft. Cronkite area (see Tamalpa Runners.org site for details).This is a good XC to do for speed-work, supporting Tamalpa teams and still gives you time to add some miles after and/or run the next day for your 10 miler. I’ll see you on the finish line.
Weekend of: 10/29 – 10/30:
Two Medium days: Sat 10M , then 10-12 on Sunday for the over 20 miles in two days. Some of you are a bit opposite on the weekend schedule and are doing 20 miles this weekend..For example, Cynthia will leave from Mollie Stones, Sausalito at 7 am for her 20 miler to Tiburon and back. I’m encouraging some of you who need to keep their 13 milers as base for 5K/10K and general endurance to join her for part of the run. You can contact her at ccaratan1@gmail.com about planning the route splits.
