Hi folks,
We have rain coming this week and weekend so get out the winter clothing so you don’t miss workouts due to a little rain. I suggest Long Run Saturday because rain very likely due in Sat night and Sunday am. Be ready!….Look Ahead section below alerts you to upcoming races that will help score for Tamalpa teams and serve as excellent time trials…(11/13/11, 11/20/11, 11/27/11)….Note that ED’s TRACK SESSION on Saturday is at San Marin HS.
> UPDATES:See if you can tape “Marathon Boy” on HBO, the story of a young 3 year-old boy runner from India who’s created quite a sensation and his coach highly criticized. Kid has run 48 marathons by age 5, plus a 42 miler in 90 degree heat at about age four….
> ING NEW YORK CITY MARATHON will be on shown on NBC Sports Sunday night with a two hour piece of coverage. For $2.99 you can also purchase the Marathon Mobile App from ITunes Appstore and follow the leaders or runners you know live on race day! Amazing!
ALERT! Friday night about 9:45 pm, I’m putting stuff in van when I hear sharp animal noises across the street. What do I see? A coyote making off with a very large cat; stopping and shaking it, then moving on. I chased it down on my bicycle, He’s still shaking it, then drops it on a neighbor’s lawn as I get close to him, but was too late to save the cat. Very disturbing to see this take place. Humane Society came, the lady examined the cat, found a microchip so the owners could be notified. I pedaled home, but saw the coyote hanging around and chased it down the street. But the message is - pets are fair game for the coyotes and they do come right into the neighborhoods!
> ON SALE at ARCH RIVAL: Men/Women’s <Asics 2160 for $79.95, a good number in AA’s for women and B’s for men. Also women’s CUMULUS and we have the FIVE FINGER VIBRAMS 15% off: great for minimalist running shoes and for gym workouts.
11/1/11 TUESDAY. TEMPO at 6:30 a.m. from CHINA CAMP ( Buck’s Landing pull-off area). do 2M warm-up then 1.5m T / .5 E; repeat 2 more times.
11/1/11. TUESDAY. 9 a.m. TRACK. Meet at Log Cabin.Do warm-up up to soccer field, turn around and head to track. We’ll do a speedwork session then head back to log cabin for finish. 2 x 200 (200), 4x 400 (2′, 2 1/2′), 1 x 800 (400 ), 4 x 400 (2′, 2 1/2′), 2 x 200 (200)…
11/2/11. WEDNESDAY 8:45 a.m.MADISON AV GYM workout at Warren’s house/garage as usual.
11/3/11 THURSDAY 8:50/ go by 9 a.m. TEMPO/HILL INTERVALs. Meet at Ross Common. Usual warm-up to Phoenix Lake, then we start the pickups and recovery runs.
11/5/11. SATURDAY 8 a.m. ED’s TRACK SESSION at SAN MARIN Hs. same workout as Tuesday.
11/5/11. SATURDAY 7:30 a.m. KEES’s HILL REPEATS/EXERCISES. Warm-up 7′ish and be ready by 7:30 a.m. for the hill repeats and useful exercises mixed in repeats; a little changed format. Meet across from the west side of Ngate Shopping Center by Villa Marin entry road (hill). Do your warm-up run, limbering up before we go for our timed workout at 7:30 a.m.
1) JUMPING JACKS x 35: Sprint – Short – Half – Long
2) BURPEES x 12: 2 x Short – 2 x Sprint
3) R/L SIDE PLANK LEG RAISES x 8: Sprint, Half, Short – Sprint
4) R/L x8 DB SNATCHES: Short – Sprint -Short -Sprint
5) MTN CLIMBERS x 20: Half – 3 x Sprint
11/5/11 Sat and 11/6/11 Sunday: LONG RUN weekend for CIM group...20-21M..We’ll work on location later this week; I can help with providing aid on the Nicasio Loop course or the YMCA alternative…Seems some folks are on track with my long run schedule (which you should do Saturday as Sunday will be rainy), while others are on the two medium day routine. Either way, get in 21 over the weekend.
LOOKING AHEAD:
11/13/11 CLARKSBURG HALF MARATHON is part of the PA Grand Prix Circuit and offers a flat course. So if you need a half marathon tempo run this one does it nicely. I recommend carpooling to the event. This will be Gayle S’s practice for Boston/Big Sur marathons by doing two half marathons in two weeks. Go Gayle!
11/20/11 PA CROSS COUNTRY CHAMPIONSHIPS in GG Park. I encourage you to run this last one in the Park: it’s local, will feature a double loop dirt terrain course and many teams! The more Tamalpans we get out there, the more fun for all it will be. I repeat you don’t have to be “championship” material to enjoy this XC type of running: it’s more fun on dirt, a good change from the roads and a test of running strength. Put this one on the Calendar.
11/27/11 TCRS #10: REDWOOD HIGH 5K starting at Redwood HS, 9 AM. I encourage you to get in this excellent 5K time trial race as a test of your fitness. Isn’t it great timing on a Holiday weekend? Work off that turkey! It starts at the HS, and is an out/back course on the Larkspur bike path.
