Kees' Fitness

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.

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)

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!

Hi Folks,

Update on Tuesday, 8/30/11:  So. with TRACK closed, and talking with members of the workout group, we’ll see the options evolving. Local driving is always a bottleneck on school mornings and with the commuters, so it’s best to train with folks you know in your area. Those running at 7 a.m. can use the Sat workout i write up at at their local high school as long you’ve finished by 8 a.m. – when school starts. Others will want to run the Water District trails and throw 6-8 surges that simulate the track interval distances in time. For example, you can intersperse your trail run with 1′ (minute),  2′,  3′, 2′ , 1′ pickups during you typical one hour run. Each week’s track-on-the-trails will have different time emphasis…

I realize this schedule will not work for a number of people due to convenience, time frames, but at least we offer some locations...REMEMBER, there is also TUESDAY eve track at San Rafael HS and SATURDAY morning  track at Novato HS. I will also be holding two Sat morning Hill Repeats/Crossfit  – this Saturday is next session (see below).

Next THURSDAY (9/8)  we’ll meet  7 a.m. & 9am  group will meet Ross Common and we’ll mix up  flat tempos and hill repeats on Baldy, Shaver, Fish Gulch, Eldgridge using all kinds of combinations. I can go along with you on the bike.

THIS WEEK:  Wow! Now we’ll be going into Sept so you should be into consistent running by now as we gear up for the half marathons and marathons; right now we’re also in XC season which I highly recommend that you enter some of those events

… Labor Day weekend: We’ll have a run at Bear Valley on Monday with a 8:30 a.m. start for the longer distance group and 9 am start for most of the group (picnic starts about 11:30 a.m. so time it accordingly). For distance group it’s the third day of mileage in a row, say 9-12 miles. Bring your own picnic so we can celebrate my Dad’s 91 st birthday. He will be coming out to join in on our family’s traditional birthday morning: a run followed by brunch with good friends and family. I have a chocolate mouse cake and fruit tart ordered, and refreshments; some others were going to make cupcakes. Sometimes, sweets before noon is a little tough, so I suggest if you bring food to share, fruit salad, pasta salads go well..

8/30/11 TUESDAY. 6:30 am group. TEMPO. China Camp/Buck’s Landing pull-off area. This time do Shoreline trail as full warm-up, hop onto road after trail ends by Peacock Gap, then start watch at 3M mark and do full 3M tempo back to start.

8/30/11 TUESDAY 9 am group. TEMPO. Meet at Tenn Valley’s log cabin. We’ll do mile Tempo/ .5M easy for repeats for strength on XC races and for half marathon.

8/31/11. WEDNESDAY 8:30 a.m. MADISON AV GYM workout. Emphasis on BB cleans, front squats, KB presses, planks, etc.

9/1/11. THURSDAY 7 a.m. & 9 a.m. TRACK at COM will be closed, that means no track workouts from now – October. BUT, for this Thursday we meet at China Camp kiosk along the road as indicated above. Warm-up will be included on trail portion… We’ll rotate sites so it’s easier for some people; we can also come up with new locations. (NEXT WEEK meet at Ross Common. Those who live near Terra Linda HS track should time it so they finish by 8 a.m. there which is when school starts.

9/3/11. SATURDAY 8 a.m. ED’s TRACK SESSION at Novato HS.

A /B gp:   4 sets of:   600 (200), 400 (on 2′, 2 1/2′), 200 (200)

Instead of mile repeat, add on:   2 -3 sets of 10 free squats followed immediately with 200 meter run (200 jog recovery, then repeat)

C gp:   4 sets of :  400 (3′), 200 (200),  2 x 150 (50)

9/4/11 SATURDAY. 7:30 am KEES HILL REPEATS/ Crossfit endurance 35 minute session on entry hill road to Villa Marin located across from west side of NGate Shopping Center. Park in NGate parking lot, do warm-up about 7:15 a.m or earlier and be ready to go at 7:30 a.m.We’ll have one tire for women, another appropriate size one for the men’s tire pull after the main workout..

more to come….

Hi Folks,

> THIS WEEK: note change for 6:30 a.m. Tuesday group TEMPO: we will switch the YMCA to McInnis… I will also have first 16 miler this weekend from Rancho Nicasio this Sunday: it’s an 8M out/back course with every half mile marked. This is to keep our group on track for CIM, NYMarathon. I will give aid at Nicasio Dam (5.5M) until I have to head to work….Mark down on Labor Day (9/5) the Bear Valley run workout at 8 a.m. or 9 a.m. if doing short walk or run; we will picnic about 11:30 a.m.  followed by picnic to celebrate my Dad’s 91 st birthday! Note we’ll work in the DSE Lake Merced Half Marathon (9/18) for tempo run and practice…

More to come….

LOOKING AHEAD: Likely run/picnic at 8 a.m. on Labor Day at Bear Valley to celebrate my Dad’s 91 st birthday(some will come at 9 am for shorter walk or run). People can walk/run their distance then meet for the picnic part…something for everyone.

8/23/11. TUESDAY 6:30 a.m.. TEMPO workout from McINNIS PARK paved parking lot (take Smith Ranch Rd exit, go east for about 3/4 mile and go through entrance, to paved parking lot on far west side (so we don’t interfere with golf parking). We’ll go over the course layout. I hope to make it though I have deadline stuff with my Dad’s finance man for Tuesday meeting….This new location has no traffic, more dirt and non-paved roads, quiet area and more pleasant.

8/23/11 TUESDAY 9 a.m. HILL REPEATS. Meet at “log cabin” off Tenn Valley Road. We’ll have variety of hills and pickups for you this day – and get caught up on summer doings.

8/24/11. WEDNESDAY 8:30 a.m. “MADISON AVE GYM WORKOUT” at Warren’s garage/gym (go east on N. San Pedro Rd 2 blocks, left on Washington Ave, end of block, right on Madison #148 on right of this dead-end street..). Olmypic lifts, some circuit workout, sprint practice to tires, tire pulling, tire flipping and more.

8/25/11 THURSDAY 7 a.m. & 9 a.m. TRACK at COM. Actually do the warm-up stride-outs: 4 x 100 (100), 2 x 200 (200).  Also bonus for 9 am group: make $30 for wearing t-s for photo shoot; see you at track.

A/B gps: 2 sets of 1000 (200)  600 (200); 2 sets of 400 (2′, 2 1/2′), 200 (200). then those who are gearing up for CIM (Michelle S, Dave C, Gayle E, Kathy B, Ashley, Cynthia W) add mile at 1/2M pace.

C. gp> 3 sets of: 600 (200), 200 (200);  3 sets of 200 (200), 150 (50).

8/27/11. SATURDAY 8 a.m. ED’s TRACK SESSION at Novato HS. same workout as TH group.

8/28/11. SUNDAY 7:45 a.m. Long Run 10 – 16M (out/back course) on Kees’s Nicasio Loop course. Meet at Rancho Nicasio. Be ready to go, (keep things quiet because residents don’t like a loud group in early am!) Fair enough…I will give aid at 5.5M by Nicasio Dam so you carry minimal “stuff”: should be able to have one water bottle, plus my aid and do this run…Runners can do 5 out/back or to 10K (“painted bridge”) out/back – or to the 8M mark for those doing the marathon. You go back faster over the last 3 miles than you went out..Splits are on road in against traffic direction; I will be touching up some of the split marks that day on the bike. Get used to getting up early so you work out your night-before-routine, and your early a.m. logistics (CIM starts at 7 a.m.)…Every time we do a long run we’ll do early am start so you work out what is best for your preparation with regard to apparel, food and drink.

Hi Folks,

> I’ll be updating the workout blog while in Montana and more when I return on Wednesday.

BLOG Changes: I’m having Cynthia Watson’s young son, MILES, develop my blog site; so for now some items are under construction and we will be adding Photo Gallery (first one will be a pix from Saturday’s Pride Meet at SF State track where Michael Holland,(19:35)  Marlene Capra (23:50) and Mike Fanelli, 55 (19:54) all won Silver medals)  and video clips from our own workouts – will be fun. I’ll be putting up what my goals are for the training groups,  training schedules (general 5K, 10K, Half and full Marathon programs; there are many out there, but these will be for busy people), training tips, supplemental workouts.  More after I return next Wed afternoon from visiting family. Can always contact me at: coachkees@yahoo.com…

> We did see three bald eagles while rafting on the river with my son in law, Michael’s, raft yesterday – one quite close up as he was wading in the shallows. Yesterday, my three-year old grandson, Bjorn, and I, rode bikes for half hour with only one break! (No, I didn’t push him; just such an interesting course he didn’t want to stop). He loves the freedom of riding a bike! This was followed by his choice of lunch. Big stuff.

By the way, little Bjorn does Burpees with 5 lb dumbbells!

8/16/11. TUESDAY 6:30 a.m. TEMPO. China Camp (more specifically, Buck’s Landing pull-off area). This week perhaps a change by going out on Shoreline Trail to the end, then hop onto the road, go back at your Tempo pace starting your watch at “3M” marker.

8/16/11. TUESDAY 9 a.m. MILEAGE/LONG HILL rep. Meet at “log cabin”. Run to Tenn Valley parking lot, continue to end of paved section, go back and head to Marincello Hill: take the uphill to the top. Come back down, cruise easy until it flattens out and do 4 minute tempo pickup. Then easy run to parking lot.

8/17/11 WEDNESDAY 8:30 a.m.   “MADISON AVE LIFTING WORKOUT” at Warren’s place (by Civic Center, take N. San Pedro Rd exit, 2nd left Washington Ave; end of block, R on Madison to #148). Warren will head up this session again as i don’t return until later that day…Remember to come away learning the details of one or more of the key lifts: Overhead Squat, Deadlift, KB Swing, the full Turkish Getup, the BB or KB clean.

8/18/11 THURSDAY 7 a.m. & 9 a.m. TRACK at COM…depends if they’ve started track construction or not….Plan is:

A/B groups:  8 x 600 (200) at two seconds faster than 5K GP….then tack on Mile @half marathon race pace for those gearing up for half or full marathon;  2 x 50 meters (jog back easy between each rep); 2 x 40 meters;  2 x 20 meters, 4 x 10 meters

C gp: 3 x 600 (200),  2 x 400 (on 3′),  2 x 200 (200)…then 6 x 20 meters.

8/20/11. SATURDAY 8 a.m. ED’s TRACK SESSION at Novato HS. Same workout as TH group.

8/20/11. SATURDAY 7:30 a.m. KEES’s HILL REPEATS/Crossfit session; about 35 minutes or less. Meet at base of hill by Villa Marin (across street from NGate Shopping Center; park in the NGate parking lot). Do warm-up around 7 a.m.:be ready to go at 7:30 a.m.  Couple of tire pulls will be thrown in also(which actually teach running-power-drive form)

Weekend of 8/20/ – 8/21/11 for half and full marathon group (Humboldt Redwoods Half/ CIM). Get in Long Run of 13-15 miles. Possible course: start at 8 a.m. by dirt parking lot at COM, to Ross Common, Phoenix, Shaver, Pipeline, Taylor to kiosk, work way to dam, across it, around both Bon Tempe, Lagunitas, work way past treatment plant to Eldridge Grade, down to Phoenix and back. A good 13-14 miles…Meet at 8 a.m.? Will update if needed.

BACK TO SCHOOL  – we have expanded the YOUTH Shoes selection – and with soccer shoes.

Hi Folks,
Updates will continue this week, so check in the day before the workouts:
I’m there for  TH track on 8/18/11. Wed weight training/Tire work/Crossfit is on; TH track for 9 AM group is on; Saturday Hill Repeats is on with Kees; for those doing CIM, should be doing 13-16 miler this weekend-possibly starting from COM parking lot, going to Phoenix Lake, Shaver Grade-Pipeline, Kiosk to Lagunitas/Bon Tempe, across dam, around both Lakes, back down Eldgridge, Phoenix, back to COM.

> Track overhaul: While construction crews put in the new track beginning sometime in August, we’ll keep the same time slot for the 9 a.m. group, but do different workouts in various locations (just cannot use any high school track).

TRIVIA question update: I had posted last week, “What is the fastest living thing on the planet?” Only Shari T answered it correctly…see the surprising answer on that interesting site www.wimp.com, then go to August 2nd date (they post 5 interesting items per day) and see the video).

8/9/11. TUESDAY 6:30 a.m. TEMPO meet at YMCA.

8/9/11 TUESDAY 9 am. MILEAGE and HILL. Meet at Tenn Valley parking lot where the hikers meet. We’ll take it to the beach and back; then to Marincello Hill or Coyote Ridge hill for repeats.

8/10/11 WEDNESDAY. 8:30 a.m. Madison Ave Gym workout. Learn a short circuit, key strength lifts, kettlebell work and tire training – all to balance out your weaknesses, avoid injuries, build core, hams, glute strength and have enthusiasm in the process. (N. San Pedro Rd, East two blocks, left Washington Ave, end of block, right on Madison #148 near end).

8/11/11 THURSDAY 7 am & 9 a.m. TRACK at COM. ( I will be gone, so ask Anitra, who comes to the 7 a.m. group knows where the cones (probably water bottles) go for various track distances. 9AM group: will meet at China Camp for good trail run and some hill repeats.

A/B gps: 1200 (400), 1000 (200), 800 fast (400 steady pace), 600 (200), 400 (200), 2 x 200 (200)

C gps: 2 sets of: 800 (400), 600 (200), 400 (200),

8/13/11. SATURDAY . 8 a.m. ED’s TRACK SESSION at Novato HS. Will be same workout as TH group..

8/13/11. NO Saturday HILL REPEATS/Crossfit this Sat…I’ll be out of town, so get in hilly trail run and mileage!

Weekend of 8/13/ – 8/14 for CIM group. Get i long run of 13-16 miles depending where you are in training…that race date will come up sooner than you think.
SAT 8 AM meet bear Valley parking lit at Pt Reyes Seashore Hgtrs can contact Kevin if any questions (lowbrass1@comcast.

Supplemental training tip for the week: When you have little time and want to strengthen hams, legs, back; one key lift is the DEADLIFT. Keep the reps low, and weight fairly high when you’ve learned the lift. Even once per week: 3-4 sets x 5 reps. I keep the reps and volume of weight training low because your goal is to balance out weaknesses and put your energy into your running or triathlons: you won’t be able to keep up a lot of Crossfit and running because your legs will go dead.