Kees' Fitness

Week of 11/7/11: Workouts, upcoming races, NYCM,

Kees — Mon, 07 Nov 2011 05:40:40 +0000

Hi Folks,

This week’s notes: (I’ll be updating during the week)…Those running CIM (less than a month to go) have their last longer run this weekend; some can do two medium runs and include the Clarksburg Half on Sunday. I’m also going to meet with a group of you for some Saturday or Sunday track 4-6 mile tempo runs and mile repeats in near future….THIS SUNDAY, 7 a.m. last long run from Rancho Nicasio and 13 miler for those who are not doing CIM… Remember to check upcoming races this month in Looking Ahead section..

UPDATE on 11/7/11…VOTING important to support trustees who got our COM Track repaired.

PLEASE SAY “THANK YOU” WITH YOUR VOTE! Please vote for the reelection of College of Marin Trustees Eva Long and Jim Namnath, who were stalwart supporters of the successful effort to save the COM track. In December 2011, two years after disclosure of the initial plan to permanently demolish the track, COM will complete the renovation of this vital facility, which is central to the college’s athletic programs and is the only such facility in Southern Marin that is nearly-always open to the community. While some other board members were openly hostile to public opinion, viewing it as a challenge to their authority, Trustees Long and Namnath understood the alignment of public interest and the long-term needs of the college. Unfortunately, Long and Namnath were unsuccessful at convincing COM to allocate the small amount of additional funds necessary to finish the track with the surface that is most long-lived and modularly repairable (and therefore less likely to once again fall into disrepair). But we citizens of Marin are thankful for what they did accomplish in saving the COM Track, and more broadly, consistently standing up for the most fiscally prudent long-term solutions. Show your gratitude by voting for Eva Long and Jim Namnath — and by spreading the word. Votes for newcomer Jack Wilkonson, whose priorities align with those of Long and Namnath, would also benefit the cause of fiscal responsibility and responsiveness to the community interest. I just read the item, “Please say thank you with your vote” on your website. I am not a member of your group, but I am writing to you as a 24-year former member of the College of Marin board. For too many years the majority of the college board members chose to operate in a vacuum with no regard for meeting the needs of the external community. Jim Namnath and Eva Long have fought long and hard to have community needs recognized as part of the decision-making process at College of Marin. They were verbally attacked and derided by some board members, but did not falter and continued to reach out and listen to a wide range of diverse opinions. I was very glad to see your group supports Jim and Eva, two committed and hardworking board members. Our college and our community are very lucky to have them representing us. Would you please contact your members and ask them to send letters to the Marin IJ and the weekly Marin papers expressing support for the re-election of both Jim Namnath and Eva Long. The entire community should know how they have earned your support. Thank you, Phyllis Metcalfe, COM board member 1979 – 2003

RESULTS: Eve Kuhlman finisher her Florida Ironman in 16:30:55 and managed 11th in 55+ division. Some results from US Half Marathon on 11/6/11. Dave Champagne, 1:54:03 and 5th in division; Gayle Shimokaji 1:56:08, 7th in div, Kevin Porter, 2:13:33. Times were affected due to having to run out/back on only the West side of GG Bridge which made for stops, one-person wide traffic for much of that stretch. Oh well….. ..NYCMarathon held on 11/5/11 had 47, 107 runners ( a record) running on a perfect day. Top three finishers broke the decade old record of 2:07:46 with Boston record setter (2:03:02), Geoffrey Mutai, knocking substantial time off the CR with a 2:05:06! (this is not a fast course).

11/8/11. TUESDAY 6:30 a.m. TEMPO from China Camp’s Buck’s Landing pull-off area.

11/8/11 TUESDAY 9 a.m. HILL REPEATS Meet at Log Cabin off Tenn Valley Road. We will do a varied series of hill repeats: we have PA XCountry final coming up on 11/2011 ! ALSO, next Tuesday I thought we’d meet for RRG – partial course this time. Go up RRG, left at Double Bow Knot to head to Mt. Home Inn, meet you there to give ride bike; others who want to continue on Sun Trail to Windy Gap and back on Dipsea to Mill Valley have that option..

11/9/11 WEDNESDAY 8:45 a.m. MADISON AVE GYM workout at Warren’s house at #148 Madison Ave, two blocks from Civic Center off N. San Pedro Rd (turn left on Washington Ave)…

11/10/11 THURSDAY 9 a.m. group meet at Ross Common for 7M course mixed with Tempo runs / hill repeats over dirt terrain.

11/12/11 SATURDAY 8 a.m. ED’s TRACK SESSION at Novato HS (unless football game going on; then he moves it to San MArin HS).

8 x 600 (200) at faster than 5K race goal pace.

11/12/11 SATURDAY and 11/13/11 SUNDAY weekend. Last Long run (or 22 in two days) before CIM.

SUNDAY, 11/13/11. Long Run: RANCHO NICASIO LOOP 21.25M at 7 a.m. from Rancho Nicasio and also I can drive those of you who want to do 13Miles to start at Samuel Taylor bike path.

LOOKING AHEAD:

11/13/11 CLARKSBURG HALF MARATHON at 9:20 a.m. at Delta HS, Clarksburg (off 99). This is the PA Half Marathon Championships race, so if you show up, your efforts count towards team scoring! Fast flat course. Go to: www.Clarksburgcountryrun.com for details.

11/20/11 PA CROSS COUNTRY CHAMPIONSHIPS in GG Park. Women 4M: 9 a.m, Master Men6M: 9:45 a.m., Open Men6M: 11 a.m. Near Polo Fields : Lindley Meadow/30th Ave off JFK Drive.Let’s get as many of the group for this good all dirt terrain race – and it counts for club scoring..

11/24/11 MARIN COUNTY TURKEY TROT 8:30 a.m. at IVC. Jason needs 30 volunteers to put this on. Contact him at jjacobson6000@gmail.com.

Start. College of Marin – Indian Valley Campus, NovatoJoin us for our 11th year of hosting the only Thanksgiving Day road race in Marin County. The newly named “Marin County Turkey Trot” will host a new format of races in 2011. Challenge yourself with your choice of either the Pilgrim 5K or Indian 10K distances. Or if having fun is your goal then the Gobbler Mile run/walk is back for its 11th year!http://www.marinruns.com/11th-annual-marin-county-turkey-trot.html Allow yourself some guilt-free indulgence this Thanksgiving Day by spending the morning burning off the calories you will replace later with pumpkin pie. The Youth Gobbler 1 Mile and Turkey Trot 5K are run cross country style on the trails of Marin’s Open Space. The new and improved Pilgrim 10K is an out and back through the beautiful IVC campus and along Ignacio Blvd. So register early, this race really fills up, and your apple cider will taste especially yummy as you drink it from your finishers mug.

Week of 10/31/11: Workouts…

Kees — Mon, 31 Oct 2011 04:22:22 +0000

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

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.

Week of 10/24/11: Workouts, updates, results

Kees — Mon, 24 Oct 2011 05:01:20 +0000

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.

Week of 10/17/11: Workouts for this week..

Kees — Mon, 17 Oct 2011 05:05:23 +0000

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…

Week of 10/10/11: workouts,

Kees — Mon, 10 Oct 2011 17:08:05 +0000

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.

Week of 10/3/11: Workouts, Sat HRepeats, Kona next Sat..

Kees — Mon, 03 Oct 2011 04:55:20 +0000

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…

Week of 9/26/11: Workouts, RRGrade, training tips

Kees — Sun, 25 Sep 2011 19:33:18 +0000

Hi Folks,

Miles, my site webmaster, has made it easier to get to this blog by typing in: www.keesfitness.org.

update: New WORLD RECORD for the marathon: 2:03:38 – a legal WR time at the Berlin Marathon! Patrick Makau of Kenya ran a first half of 61:45 / then 61:53 for the 2nd half with a powerful 5K surge at 25K – 30K in 14:20! 25K or 15.5M was run in 1:13:18….Pretty darn amazing because that’s 4:43 / mile for the marathon!

> Okay, something remarkable to see and what examples of core strength on YouTube: A) Cirque du Soleil – Saltimbanco – Plastic 2 the Alexis Bros demo balance-strengh-core and near the end an example of incredible hamstring I’ve ever seen…

B) Cirque du Soleil – Quidam: at about the 8th minute you’ll see a Turkish Getup performed with live person as the “weight” to be held overhead. They make that look easy!

For those running HHR Half, Clarksburg, Quad Dipsea, or CIM it’s a weekend of two “medium length runs” . One will be RRGrade on Sunday with a moderate distance on Saturday.

> For those of who have been doing Box Jumps will appreciate the marvelous way Adrian Wilson 6′ 3″ and 230 lbs, jumps over a 66″ height with only a 3-step approach on: You Tube “Adrian Wilson Jumps 66 inches“

9/27/11 TUESDAY 6:30 am. TEMPO from China Camp (Buck’s Landing dirt pull-off area). I’m working this extra day; I may not be there. But may want to do Shoreline Trail with a few pickups, then when you hop onto the road do a 2M Tempo/ .5M easy, then 1M Tempo to finish.If I make it we can adjust the workout…

9/27/11 TUESDAY 9 a.m. HILL REPEATS, Meet at Log Cabin.We’ll likely emphasize shorter hill repeats. (Next week we’ll do the track workout…)

9/28/11 WEDNESDAY 8:30/8:45 a.m. MADISON AVE GYM at Warren’s garage/gym..circuit at #148 Madison Ave (two blocks from Civic Center on N. San Pedro Rd, 2nd left Washington Ave, to end of block, go right).

9/29/11. THURSDAY 8:45 a.m. group. TEMPO. Meet at Ross Common for tempo cruising intervals/hill work over a 7 mile course after warm-up run toward Phoenix Lake.

10/1/11 SATURDAY 7:30 a.m.(NOTE TIME CHANGE) ED’s TRACK SESSION at Novato HS.

A/B gps: 2 x 200 (200), 4 x 800 (200), 1 x 1000 (200)

C gp: 2 x 150 (50), 2 x 200 (200), 2 x 400 (3′), 2 x 800 (200)

Weekend of 10/1 and 10/2/11 Two Medium day runs

10/1/11 SATURDAY get in 6-8 miles easy and/or Sat am CrossfitEndurance session. We’re backing off the mileage a bit this weekend and doing two days totaling 18-20 miles (eventually 22 -26 miles) during the weekend. You’ll still be recovering from the 21 miler last weekend, so don’t go too long…

10/2/11 SUNDAY 7:30 a.m. RRGrade Run 8M or “Tamalp D’Huez“. Meet on Corte Madera Ave by the police /fire station crosswalk on Corte Madera Ave , a block up from the MV Grocery store. Bring a duffel bag with change of clothes, water, etc that I will take to the top of this steady 5-7% grade run. A must for Half marathoners, full marathoners, Quad Dipsea runners. Let me know if you need ride down from top ($5) at coachkees@yahoo.com, okay? I will need a head count. (so far Anna V, Kevin P, Gayle S, Jeanie S, Dominic J, Gerald, Leigh K. (Malcolm , Kevin running up/biking down) ..)..Those of you running Quad in November should get in on this workout…

Next Sunday, while we are out of town , your LONG RUN session will be out at Bear Valley for my 16M – 30 K (18.6 miles) loop: counterclockwise that includes Limantour Road for a steady 2.5-3M uphill to top by Sky Trail. Then take Laguna trail to Hostel, to Coast Camp, then to Arch Rock and the 4.5M back in to parking lot.

Week of 9/18/11: Workouts, other options, Long run Sunday, results

Kees — Mon, 19 Sep 2011 07:34:06 +0000

Hi Folks,

> Can get to this blog site easier with www.keesfitness.org….Miles and I are working on posting more photos and video clips from workouts and will develop a slide show to show the variety of training we do to make you better runners.

While the COM track is being rebuilt some of you have come up with optional workout days and sites. Note change for slightly adjusted site for 6:30 a.m. Tempo group and 8:45 a.m. for TH group.….You will see Ed Corral’s idea for Thursdays hill repeats at Villa Marin (where I hold the Saturday Hill Repeats) geared to North Bay runners for local access. I’m adding Sat Hill Repeats anyway this weekend due to interest! (see below)

9/20/11 TUESDAY 6:30a.m. TEMPO meet at Smith Ranch Road exit carpool parking lot for run into McInnis Park. Billy had the idea that this would be an easy access to parking and give a good warm-up for run on the levees: very easy to get in 10 miles if needed.

9/20/11 TUESDAY 9 a.m. group. Hill Repeats (next time Track again at Tam HS track with emphasis on shorter intervals; we do long tempo type intervals on Thursdays). Meet at Log Cabin and we’ll warm up to north end of bike path and back to Tam Track for 10 x 200 (200)..

9/21/11 WEDNESDAY 8:30 a.m. group. Madison Av Gym Workout at Warren’s house (2 blocks on N. San Pedro Rd, left on Washington Ave to end of block, go right on Madison #148). Circuit training with key lifts to improve strength and power. This Wed no tire pulls, but sprint drills to get you faster!

9/22/11 THURSDAY 6:30 a.m. ED’s HILL REPEATS at Villa Marin/NGate Shopping Center. He’s figured out a good warm-up loop see: www.mapmyrun.com/routes/View/50669984 for course; geared for easy access for N. Marin runners. He will mix up Sprint, Short, Half and Long repeats….Peets coffee after…can contact Ed at : edwcorral@aol.com . Thank you Ed for providing another option during the week! I will be there also and put the workout on the board..( I have some 45 workouts available; these can be done without the exercise pieces in between the workouts)

Hill Repeats #41

1 MTN CLIMBERS: 1 x 20; then do:

Sprint – 2 x Short – Half – Sprint

2) 2 x 4/2 LATERAL SHUFFLES:

Long   – Short – 3 x Sprint

3) MUAY THAI PLANKS, R/L X 10:

Short – Sprint – Half – Short – Sprint

4)      DB BURPEES 1 x 12:

2 x Sprint - 2 x Short   - Sprint

9/22/11. THURSDAY. 8:45 a.m. gp. TEMPO INTERVALS and MILEAGE – about 7 miles. Meet at Ross Common – we take off at 9:05 a.m; if you’re running late park along the road to Phoenix Lake and join in. I have variations for you this week, depending on what we do Tuesday.

Weekend of 9/24 and 9/25: more details coming, but emphasis is on long run on Sunday.

9/24/11. Saturday. 8 a.m. ED’s TRACK SESSION at Novato HS (sometimes he will need to move it to San Marin HS if there’s a football game at Novato HS.

A/B gps: 2 sets of:      800 @5K race pace (400), 600 (200), 5 x 200 (200)

C gp: 2 sets of 600 (200), 400 (on 3′), 3 x 200 (200)

9/24/11 SATURDAY 7:30 a.m. KEES’ RUNNERS CROSSFIT / HILL REPEATS. Site: “Villa Marin” entrance road across from west side of NGate Shopping Center. Park in NGate parking lot. Do warm-up before the 7:30 start time so you’re ready to go. Takes 35 minutes or less. Includes a set of exercises followed by 5 varied hill repeats; a different set of an exercise followed by 5 more hill repeats until 20 reps are completed.half hill emphasis this weekend.. Then we do tire pulls, “bear crawl” for power and form development: strong legs –way fewer injuries.

1) “Grip Plate / KB Swings 1 x 15::   Long – Short – 2 x Sprint   – Short

2) KB/DB Half Squat Push-Presses: 2 x Sprint   -   Half   – 2 x Short

3) Scissor legs and Ball Chest Passes:   2 x Short      Half     2 x Sprint

4) R/L DB   Power Snatch for speed: Half    -    2 X Sprint   - Short      -       Sprint

AFTERWARDS:   3 x Tire Pulls, Teaches forward lean and drive for power; then Squat & Row tire pull (hand over hand tire pull- in)

9/25/11. SUNDAY Meet at 7 a.m. for LONG RUN 21M, and 13M at Rancho Nicasio (Yep the group voted on this: simulates start time for CIM and we beat the heat). Remember, if you’re running 5K – half marathon, cross country series, you ‘ll want to keep the 13 mile run as endurance base. If you don’t want to run on a paved course, then take the run in our scenic Water District area!

I will be there to drop folks off at different points along the counterclockwise course starting at Rancho Nicasio: 18M to finish is from Novato/Petaluma road junction; 15M at painted bridge past the Nicasio Dam; a bit less than 13M is from north end of Samuel Taylor bike path off Platform Road (8.5M point into the loop to be exact)…so let me know if you want to run with friends some of these other distances….course has water and bathroom stops at STaylor Park and grocery store at 14.7 miles in Lagunitas; it’s 16M+ to San Geronimo turn-off for the 4+ miles back to Rancho Nicasio. Early start should help with any traffic.

RESULTS: Kevin, Dave C, Renee, Gayle E. Cynthia W., Renee M ran the Lake Merced Half Marathon on a beautiful day (a rare no-fog day there!) as their build-up for marathons late this year. Both Gayle (1:47:11 time), and Cynthia (I think 1:56:17 time along with Kevin just behind her in 1:56:23) received medals! Dave was sandwiched in between with a 1:48; Renee Marcelle with bad blood blisters and all managed to complete it in 2:40:30..See photo in Photo Gallery..Next Sunday the group runs Nicasio Loop.

NEW at Arch Rival:

> TIMEX “Health Touch” sports watch with heart rate monitor watch, but without the chest strap: simply touch index finger to key point. ($59.95).

> Innovate-8 models: 230 and 233 are in for Crossfit/gym training and low mileage running…Features the “lightweight, minimalist low heel shoes for lateral movement, lifting and box jumps.

more to come.

Week of 9/12/11: Workouts, Tue 9 am track, Sat Hill Repeats

Kees — Mon, 12 Sep 2011 07:29:39 +0000

Hi Folks,

> This week: Steve Lyons Mile and Track Meet in support of Lori Cohen – tonight! Hope you can make it to support this fundraiser. …This weekend for the CIM/NYM group will be two “medium” mileage days with: Sat 6-8 miles easy followed Sunday by a practice half marathon at 8 a.m. with the DSE LAKE MERCED HALF MARATHON & 4.5M runs ($8); I will be on the bike.

FLASH!   I missed it all at the Steve Lyons Track Meet, but Liz Shortino ran her sub 6-minute mile in 5:50 and Kathleen Helmer did a 5:56: both made their goals! Apparently a good turnout for Lori Cohen’s fund-raiser this evening. Thanks to all for coming out and supporting a much needed cause.

> Finally in at Arch Rival: The Innov-8 road shoe (230) (white/red) and Crossfit shoe the 233 (black) for Crossfit, weight training and mid-foot striker shoes (very low heel shoe running). The very low heel is what’s needed for weight training, circuit training and Crossfit..So this is the minimal flat heel shoe most Crossfit people are wearing , and/or the Minimus by New Balance (we carry both).

9/13/11. TUESDAY. 6:30 a.m. TEMPO from China Camp (Buck’s Landing pull-off area). After 2M warm-up we’ll have you do 1.5M pickups/.5M slower recovery sections..(not sure if I’m there due to visit to Andre and Rosy in Menlo Park on Monday)..Note that Billy H had put out an email with another idea for running the established Tuesday night track at Frank’s workouts at SRafael HS and doing Hill Repeats on Th…Pick what works with your schedule.

9/13/11. TUESDAY 9 a.m. TRACK/TEMPO meet at log cabin; we’ll run warmup to Tam track and do our 12 x 400′s..We’ll see how this works out for location.

9/13/11. TUESDAY eve…6:30 pm . STEVE LYONS TRACK MEET at San Rafael HS. Also a benefit for Lori Cohen! The Tamalpa Runners Inc. will honor Steve Lyon’s memory while raising money for Lori Cohen’s fight against ALS during the Tamalpa Steve Lyons Track Meet on September 13 at San Rafael High School. The event is free, but donations are highly encouraged. Billie Post has purchased 150 new Steve Lyons hats which will be given to those contributing $20 or more to the Lori Cohen ALS fund. Event winners will receive delicious home-baked cookies prepared by the Lyons clan.

Warm-ups start at 6PM, First event (Lori/Billie Mile) starts at 6:30 PM. The Lori/Billie Mile is a jog-walk honoring both Lori (who will be running with us) and Billie (who took such wonderful care of Steve during his battle with ALS).

Full Schedule: Lori/Billie Mile; Steve Lyons Mile (runners 45 and over); Open mile; Kids 400M; Open 400M; Kids 100M; Open 100M; the 800M; 1600M Relay (a kid, a geezer, a woman, and anyone else); and the 2-Mile &/or 5K.

Those unable to attend the meet, but wanting to help Lori, can make contributions at http://www.active.com/donate/mmdr2011lori. Lillie could also use a couple more people to help with registration. If you’d like to help, please contact George Frazier, dipseaboy@gmail.com.

9/14/11. WEDNESDAY 8:30 a.m. MADISON AV GYM. As usual meet at Warren’s house: 2 blocks up N.San Pedro Rd, left on Washington Ave, end of block and right on Madison to #148. Metabolic/Kettlebell/Olympic lifts circuit plus tire training.

9/15/11 THURSDAY 6:30 a.m. warm-up; 7 a.m. HILL REPEATS at Villa Marin. This was suggested by Billy and Ed as sub for track work. Can contact Billy at: bhinners@gmail.com or Ed at: edwcorral@aol.com …I’ll see if I can get the workout written up before..just a bit behind with all the aftermath of Rosy and Andre’s accident…BUT also,

9/15/11. THURSDAY. 8:45 AM. gp (they voted earlier time) . TEMPO/Long Intervals. Meet at Ross Common for about a 7M course, and we will do the pickups with the course we did last week into Phoenix Lake area; emphasis is primarily on the long intervals will be the order of the day. This course is working out nicely for building tempo fitness.

9/17/11. SATURDAY 8a.m. ED’s TRACK SESSION at Novato HS. After warmup run: 4 x 100 (100), 2 x 200 (200); then 1200 meter breakdown:

A gp / B gp: 1200 (w/ pickup on last 400! (400); 1000 (200), 800 fast (400), 600 (200), 2 x 400 (on 2′, 2 1/2′), 2 x 200 (200).

Finish with 8 x across-width-of – field pickups barefoot on the grass.

C gp: 1000 (200), 800 (400), 600 (200), 2 x 400 (3′), 2 x 200 (200)

9/17/11. SATURDAY. 7:30 a.m. HILL REPEATS/Crossfit 35′ session at Villa Marin site as usual across from NGate Shopping Center. Park in parking lot, do warm-up around 7:15 a.m. and be ready at 7:30 a.m. We’ll work on strength, power, mix in lifts good for runners in order to prepare for XC races and Quad Dipsea.

NOTE: By request, I will add more Hill Repeats Saturdays with occasional Saturdays off depending on what’s on the calendar. So if you’re gearing for a Quad, XCountry Series or other hilly races this will help. Besides they are productive and fun for everyone!

9/17/18 and 9/18 /11 Weekend’s training for CIM/NYM group and Humboldt half marathon (10/16).

9/17/11. SATURDAY..1st day of two days of “Medium”   runs for the weekend. Depending what you mileage base is get in 5-8 miles easy; if you need the rest take it off and then make SUNDAY count:

9/18/11. SUNDAY 8 a.m. DSE LAKE MERCED HALF MARATHON/4.5M.. ($8)..meet at north parking lot. Start with cruising at marathon goal pace (MGP) then on part of the last lap of the 2 1/2 laps around Merced pick it up to half marathon pace. I’ll be helping lead bike and also look for you all to cheer you on! This gives those training for half or full a practice long tempo run (under control) as we build up for the CIM event..(.Remember we have a LONG RUN next weekend so don’t over do it: get in under full control and practice drinking/fueling)

Week of 9/5/11: Track sub Training, Quad Dipsea, .Arch Rival..

Kees — Mon, 05 Sep 2011 06:20:52 +0000

Hi Folks,

Keep tuned here for constant updates this week!

Sat 9/10/11…UPDATE: My son Andre and his wife Rosy had a head-on crash mid-morning on Saturday; Rosy has broken bones in ankles and her knee hit the dash-so that has bone chips. She has to be in wheelchair and non-weight bearing until they can assess the damage in detail. They had to wait over an hour to get help because of other crashes that morning! Andre is okay with very sore chest from the impact. The air bags worked!.But he said he was in total daze and shock for four hours…The other car, on straight piece of road,(Hwy 9 towards SCruz) was coming over a rise, had simply crossed over, was in their lane and hit them head-on: no attempt to use brakes (was he texting?). They had to use Jaws-of-Life on the other guy’s car and airlift him out to Stanford hospital…Both vehicles totaled. The firemen rescuers said they don’t know how Andre and Rosy could come away from this accident alive: never seen that happen! …I’ll know more later, these are the cliff notes.Warren, his best friend will be going down there on Sunday morning…My schedule may change for obvious reasons.

Th 9/8/11: UPDATE: Track workout is up for your use or with the Saturday or Tuesday eve track group…2-.Long runs will meet Sat at 7:30 a.m., China Camp: what’s helpful is that people can do most any distance on this course. So join in for the company. SUNDAY at 7:30 a.m at YMCA for 20 miler. NO Sat Hill Repeats; this is the week to get in your long run – especially those prepping for Quad Dipsea.SAT NOV HS changed to San Marin HS on 9/10/11..Change for Tuesday 9 a.m. group: track work…..See a demo in excellence by Bruce Lee (see below)

> Check Photo Gallery section (click on it) and see photos I will be putting up on consistent basis. Latest was two from Dad’s 91st BDay party at Bear Valley, Pt. Reyes Seashore Hqtrs. on 9-5-11.

Just in ARCH RIVAL: Cross Trainers/Crossfit shoes and Five Finger Shoes – specifically “Komodo” lace up for gym work and Crossfit classes. A cool color scheme with black and green, silver and just a bit more heel pad. Also Asics has the new “Blur” Cross Trainer/Crossfit shoe ($84.95) for gym and Crossfit training. In addition to those XT shoes are the NB 871 “Crossfit” and Nike Free XT trainer….

Looking ahead the workout for next Tuesday’s 9/13/11, 9 a.m. gp: meet at Log Cabin and run to Tam track for warm-up and try some 400′s and see how the site works at that time of day. If it looks good we may make that the Thursday Track workout site…

Update on 9/6/11: I urge all our runners to get in this weekends XCountry race coming this Sunday on 9/11/11, 9 a.m. in GG Park: it’s local (compared to most of the circuit!), a fun multi-loop course that we can cheer you on. It’s a good all-around all-dirt course. Even if you’re not in “good shape” come for the experience, to fill the teams AND get in a substitute for track workout by racing XC in the Park. We need one more woman under 40 to fill Open team! Contact: christinalachman@yahoo.com or Mary Wells at mapwells@netscape.net. I will come to cheer you on and can even drive someone over if you like.

NOTES for this week: Tuesday early 6:30 a.m. Tempo group we moved to McGinnis Park for what we think will be better turnout. Course is good for variety of distances, on off-road terrain, and no cars..TRACK situation: Thursday am workouts are out with track being worked on right now so check out planned alternative sites to the track. It may be that the early bird runners can go to their local track and as long as you finish up before 8 a.m. you’re good.Most of all of us can do a variety of pickups on the trails and get in solid mileage until the track is completed at COM.

QUAD DIPSEA: ideas for training program, see below.

9/6/11 TUESDAY 6:30 a.m. TEMPO group meet at McInnis Park golf parking lot. (I can’t make it this time, because I have my Dad to take at 7 a.m.)….We’ll do first outer edge perimeter trail next to golf course for warm-up loop (5K long), then hit the ponds for pickups. We can certainly get in some solid mileage here at this site. Can get in at least 10 miles; yet people can peel off to make it 4,6, or 8 miles. So we will give this location a go…

9/6/11. TUESDAY 9 a.m. HILL REPEAT group. Meet at Log Cabin , Tenn Valley road..Count on 12-16 reps of hill work to get you moving again.

9/7/11. WEDNESDAY 8:30 a.m. MADISON Av GYM workout at Warren’s house , two blocks from Civic Center at #148 Madison Av (take 2nd left on Washington Ave, off N. San Pedro Rd). With the use of Olympic lifts, kettlebells, sprints, tire pulls, tire flips we address any muscular weaknesses, imbalances – and have some fun in circuit training fashion.

9/8/11. THURSDAY 9 a.m. group. We’ll meet at the Ross Common site. We’ll run warm-up into Phoenix Lake area and do our speed work/ hill intervals there. Doing pickups by time can simulate track distances, no problem…UPDATE: This site worked out nicely for a 12K course where we put in long interval pickups without hilly terrain. I try to keep it to an hour of solid training with rest intervals.

For those who have track access:

A gp: 13 x 400 (on 2′)

B gp:   12 x 400 ( on 2 1/2′)

C gp: 8 x 400 (3′)

Add mile at half marathon pace ! for those building up for Humboldt Half or CIM or NYM to build extra strength and pacing practice.

9/10/11 SATURDAY. 8 a.m. ED;s TRACK WORKOUT – at San Marin HS this day. same workout as TH group…remember, since we don’t have TH track – can join in on Sat a.m. or Tuesday nights.

Weekend of 9/10 and 9/11: TWO THINGS ON AGENDA THIS WEEKEND.

Two long runs: one Sat (China Camp) and one on Sunday from (YMCA)

1) Scheduled with a SAT Long Run for 10-13 miles, 7:30 a.m. (so you get used to sort of early start and beat most of the heat) Note, Kevin won’t be there – he’s doing a half Ironman, The Big Kahuna triathlon in Santa Cruz, but group should meet. (I have a client at 7:30 a.m., so I can’t help with water this time, but there are plenty of spots along the way)..One idea for course: China Camp start and do Shoreline Trail-jump onto the road-on to past McNears-Loch Lomond-Montecito Shopping Center-go right, the 2nd left on Bell which takes you to Grand Ave- go right and past Dominican College-past it, left to under pass of 101 and onto new bike path parallel to freeway (good for an uphill tempo); up and over the hill, takes you back to N. San Pedro Rd, go underneath 101 – then back towards China Camp. Can always lengthen it by running Civic Center Lagoon area or levee 1.2M loop near my house. The basic loop on paved road is 13; by doing Shoreline trail it’s 14+. To add distance: can go by NGate after ascending bike path hill and going down Los Ranchitos-right on Merrydale Overpass and heading back by Civic Center to get your 16M+…

Sunday, Long Run at 7:30 a.m. from YMCA for 20 miler. Will also end up doing NGate-Montecito-McNEars-China Camp-Santa Venetia-Civic Center and back to YMCA loop. People can do part of the course by starting a bit past SRafael HS and catch the last 15 or so.

QUAD DIPSEA gp: Do Double Dipsea in practice plus more to build mileage. Remember, you still need the marathon training distance for the Quad. Next week it’s back to Sat Hill Repeats, wts, tire pulls for power. Then you add 10-13 the next day.

2). CROSS COUNTRY race in GG Park on Sunday, 9-11-11 ( I thought it was to be next weekend 9/18 but it is this Sunday…If you can get it in as your track substitute workout as i mentioned up above. Check with your club race coordinators…needed are – Open teams.

QUAD Dipsea training: If you’re gearing up for the Quad or for hill training in general, I plan to continue with the two Saturday morning Hill Repeats/wt training/tire pulls alternated with Long Run weekends and getting you out on the Dipsea course for specific training. So, one weekend it’s build marathon mileage (this weekend), then the following Saturday we’ll do total leg and body strength 30-35 minutes session with at least 20 hill repeats, exercises followed by tire work and core work so you build leg power fitness for the Quad – or fitness in general. Each week we learn more on a lift /exercise in detail. Besides, the group hill repeats are fun with a slew of people: everyone becomes motivated with the group energy.

Arch Rival:   YOUTH SHOES – a slew of new athletic and soccer shoes, and what’s new…Remember, if you’re in Tamalpa and/or in my workout groups you get a 10% discount on purchases at both Arch Rival stores.

Nike Air Max Court Ballistic, tennis “Barricade” by Adidas, Asics Resolution Cross Trainer; Nike Endurance casual and road shoe, NB 860 road shoe/casual, Brooks Ghost for girls, Asics 2160 for boys and girls, Asics Trabuco trail shoe for boys and girls….Wonderful to see the soccer shoes coming in all kinds of colors now instead of only black with white as in the old days…Also we still have the Blackheath Lacrosse shoe.

A demonstration in excellence: I always admire people who have good mastery in sport, the arts, martial arts. Watch a clip of Bruce Lee using nunchucks to play ping pong: www.wimp.com , the type in for March 18th “Bruce Lee plays ping pong”. I’ve used this weapon and it’s very difficult to handle: easily whap yourself in the face – or groin accidentally. Here Bruce Lee can play a smashing game of ping pong!