Kees' Fitness

Hi Folks,

I’ll be out Sunday-Wednesday, but workouts will continue. Saturday we will have our hill repeats /crossfit so be ready for a solid 30-35 minutes of quality, balanced training. Group doing Sat 8 a.m. run of 11-13 range; I’ll update later….Sunday RRGrade -yes; see below. See below for Training Tip.

TRVIA Q:  “What’s the fastest living thing on the planet?” Hard to imagine…let me know at; coachkees@yahoo.com

> Had a beautiful day for a  bike ride around Lake Tahoe on Monday with Pam Joliffe and Ann Charlton; this was our third year to celebrate my hip and birthday. The day was calm, the Lake spectacular and the company lots of fun: we ride well together.  We enjoyed the ride, admired the views, the clear water and snow-capped mountains surrounding the lake;  made our stops for snacks and photos. The ride seemed easier now that the Death Ride is behind us!I’m only sorry Kevin and my daughter-in-law, Rosy couldn’t make it this year-next time.  Our three night stay at John and April’s place at NorthStar was a special treat for Sandy and I: beautiful, quiet area and their home cozy and inviting, not to mention impressive. A terrific way to spend a birthday and another memory maker.

UPDATE: I’m planning RRGrade for Sunday 7:30 a.m. Email me to let me know if you’re interested so I have a head count. Jeanie has expressed interest; Gerald, Leigh K, John, are going, anybody else? (see below)…Those of you shooting for Humboldt Half and CIM: this is an important workout with that steady uphill effort.

8/2/11: TUESDAY. 6:30 a.m. TEMPO from China Camp..2M warm-up; 1.5M Tempo/.5M Easy;  2.5M Tempo/.5m Easy;  1.5M T/.5M; 1M Tempo.

8/2/11. TUESDAY 9 am. group HILL RUN. Meet at log cabin. Ana, will lead and direct you on a new course. I think she’ll be able to direct those ahead once you are on the main trail…Should be fun and hilly…

8/3/11 WEDNESDAY. 8:30 a.m MADISON AVE GYM workout at Warren’s garage/gym: 148 Madison Ave (Take N. San Pedro exit, go two blocks east, then take 2nd left Washington Ave, to end of block; right on Madison to 2nd house from end)…Marty: Warren will work with you at 8 a.m…

8/4/11 THURSDAY 7 a.m. & 9 a.m. TRACK at COM track..Last quality workout for Mike Fanelli before his upcoming 5,000…

A gp:   13 x 400 ( on 2′)

B gp:  12 x 400 ( 2 1/2′)

C gp:  8 x 400 ( 3′)

8/6/11. SATURDAY  8 a.m. ED’s TRACK SESSION at Novato HS. same workout as Th group.

8/6/11. SATURDAY. 7:30 a.m. HILL REPEATS/Crossfit Exercises. Meet at Villa Marin entry road across from west side of NorthGate Shopping Center. Park in NGate parking lot since there is no parking along street. Do warm-up at around 7 a.m. or so; be ready to go at 7:30 a.m. Be on time so we can start together as a group and to motivate each other with this timed workout…

8/6/11 SATURDAY. 8 a.m. CHINA CAMP, on road by kiosk.Run Shoreline Trail, past Peacock Gap; Loch Lomond Marina area turn-arund..can make longer or shorter… mostly dirt….group run with those training for HR Half, CIM or just plain longer run of 11-13…Remember, get your base in during July and August: those Fall events come up quickly!

8/7/11. SUNDAY. 7:30 a.m. “Tamalp d’Huez” / RRGrade Run 8M..meet downtown Mill Valley on Corte Madera Ave by Police/Fire Station..Have small duffel bag with change of shirt, warm-up pants; $5 for ride back down if needed. Email me if you want to go so I have head count. (This will be last one for two weeks because I will be visiting grandkids the following week.)

RESULTS:

Shari Tracy placed 2nd in the 45-49 division in The Aqua Bike Vine Man 2.4M Swim (57:13) and 112mBike (6:01:09) for a 7:03:14 total) on a windy day….Breaking one hour for that swim puts one into the elite category for that phase of the triathlon…

Kathy Johnson (    ), Michelle Spinosa (      )did SF Half to get in that 13M tempo workout during the summer and to keep them on their toes.

TRAINING TIP:  Balanced development in a hurry when pressed for time (but you have to learn the two exercises): It develops strong hamstrings,  strong backside, core, posture for running;  works anaerobic/aerobic simulataneously, plus do 2nd exercise that works all planes of movement is good for shoulder health, do:   Kettlebell swings  20 reps , alternated with Turkish Getup 2 on left, 2 on right sides: repeats 3 rounds. Finish with 1.5 minute plank (add weight if needed).

Hi Folks,

> NOTES:  I will likely be out for a few days next week.  the 9 a.m. Tuesday 9 a.m. workout group will meet at the log cabin off Tenn Valley Rd..Ana will lead the group on a loop course up Monticello hill and along the ridge and end up back near the parking lot: a good trail run with views, good dirt terrain. Should be an adventure – and a good hill workout. I’m going to encourage our group to get in some of the PA/USATF XC Series consisting of 3-5 mile trail courses as fitness developer for the half marathon.

TRACK UPDATE:  Mimi W. and Frank R let us know that work on the new track will begin soon!  Here’s the update:

The College of Marin received bids yesterday for the reconstruction of the track. It appears as if the bids on the track were under budget and that a contract will be awarded to reconstruct the track with a first class Mondo Surface. There appears to be sufficient funding to construct the track but not to construct the alternate bid items which included LONG/TRIPLE JUMPS, DISCUS CAGE & PAD, JAVALIN RUNWAY, SHOT PUT PAD, STEEPLE CHASE, NEW BLEACHERS AND TRACK LANE GATES. Construction should begin in about 2 weeks and the project should take 2 to 3 months to complete. Once construction starts the track will not be accessible for running. Thank you,

HOUR RUN:  Frank R. will be holding a hour run in Sept to prepare for Humboldt Half Marathon in October..We used to have these every year during the 1970′s and early 1980′s and have quite a turnout with two heats: under 7′ pace and second heat over 7′ pace. Sounds boring but you’re so busy paying attention to pace and clicking off those laps and pulling with others that it becomes a terrific workout; the more runners who join in the better everyone paces..

7/26/11 TUESDAY 6:30 a.m. group TEMPO meet at YMCA ..Dave, Marlene there, plus others…Have good options from this site. After warm-up you will 6 minutes tempo/ 3 minutes easier running; repeat 3 times during run.

7/26/11. TUESDAY 9 a.m. group TEMPO (different timed pickups). Meet at log cabin. After warm-up to top of bike path: .5M Tempo/.5M Easy;  1M T/.5M easy;  .5MT/ .5M E;  .5MT / .5M E.   Cool down with run back to start.

7/27/11. WEDNESDAY  8:30 a.m. “Madison Av Gym” with Kees/Warren.

7/28/11. THURSDAY. 7 & 9 a.m. groups for TRACK at COM. Two sets of:

A/B gp:   1000 (200), 600 (200), 200 (200)…Then after do 1×1200.

C gp:   two sets of:  600 (200), 400 (3′), 200 (200)..then 1 x 800.

7/30/11 SATURDAY. 7:30 a.m.Hill Repeats/Crossfit exercises. Meet at entry road up toVilla Marin which is across the west side of the street from NGate Shopping Center. Park in the Shopping Center parking lot. Do warm up around 7 a.m. so you’re warmed up for 7:30 a.m. start at base of hill. I encourage some of you who have not tried this workout to give it a go and build the strength for XC running, learn some exercises to go along with it.

ARCH RIVAL ;   try out Adidas Tiempo which has a bit of a posting for support; similar to Asics DS Trainer-but a bit lighter..Also the Adidas Adios is similar to racing flat DS Racer and Adidas Mara….we have a good selection of racing flats now for track, tempo and races.

Hi Folks

6/16/11 TH Update:  Next Tuesday’s 9 a.m. group we’ll meet at Ft. Baker/GG Bridge area for hill repeat/tempo running workout ( a change of venue)

6/14/11: Tuesday update:  NOTE, This  Saturday  HILL REPEATS are back on!  : Warren will be heading up the workout I have set up for you…So spread the word that we are on again for this Saturday..(I will be timing the “Paddle to Shore ” at Stinson ( a surfboard, stand up paddle board race from Bolinas to Stinson))…He’s very knowledgeable on how to be a faster runner and knows his lifts!  see below..

6/14/11. TUESDAY  6:30 a.m. TEMPO group meets at YMCA.

6/14/11. TUESDAY. 9 a.m. MILEAGE/RECOVERY for some. Meet at log cabin. Tenn. Valley….

6/15/11. WEDNESDAY 8:30 a.m. group MADISON AVE GYM workout. We’ll be using some our new tires in the workout: opens up a fun dimension to fitness that also produces running improvement results. Includes tire flipping (builds hams, quads, butt and back strength), tire-tire fwd/btw sprints; jumping in/out of tires, tire dragging and more…

6/16/11. THURSDAY  7 & 9 a.m. groups TRACK at COM.

A gp:   6 x 800 ( on the 4:30)..we may change it to 400 recovery if group wants to go for quality…

B gp:  6 x 800 (on 5′)

C gp:  2 x 800 (on the 6′ minutes) 2 x 400 (on 3′),  2 x 200 (200);   8 x 20 meter sprints after.

6/18/11. SATURDAY. 8 a.m. ED’s TRACK SESSION at Novato HS..same as Th group

6/18/11. SATURDAY 7:30 a.m HILL REPEATS / Crossfit exercises. Session will be headed up by Warren Lanier, who is TL High School coach , Olympic lifting certified; know his running drills- so pump him for info on form and how to be fast up hill!. He knows his lifts!  Meet at Villa Marin (across from west side of NGate SHopping Center by NGate Drive as usual, park in NGate Shopping Center parking lot, do warm-up at 7 a.m. or so and be ready to go at 7:30 .m. $5/session. Should be a good workout for you…We’ll be adding tire drag and more tire flipping to build the hamstrings and glute strength for your hill work and running….

Hi Folks,

I have a feeling we’re going to see a warm day for Dipsea by the time the weekend comes around! That means watching the effort level because you haven’t had heat to practice in this entire Spring.Taper week:

I’d have you back off the hill training this week and save those legs for race day. In general run less, but keep good pace going; don’t go out and do 10 minute miles. Crisp workouts, low mileage… Short run Tuesday; good 45′ or so on Wed so you’re not tempted later in the week to squeeze workouts in; Th shorter track session: want to feel sharp, not tired;  Friday and/or Saturday off, though some people like running 2 miles the day before a race. You will, or have worked out your taper routine over time.

6/7/11. TUESDAY 6:30 a.m. TEMPO meet at CHINA CAMP (more specifically, Buck’s Landing pull-off area). Those running run to 3.5M mark and back; others do 5M cruise/ 5 Tempo (especially for Rob who is gearing up for SF Mar)..Don’t count on me being there; see how my sore throat is coming along…

6/7/11. TUESDAY 9 a.m. FLATTER RUN with TEMPO pickups as we taper for Dipsea. Meet at “log cabin” at Tam Junction. (I’ll see how I’m feeling..meanwhile those who are not doing Dipsea do bike path with 2 x 1.5M tempos/.5M recoveries. Others tapering for Dipsea will do 4 mile steady run on bike path (we’re keeping off hills this week)

6/8/11 WEDNESDAY 8:30 a.m. MADISON AVE GYM Workout. will be a light circuit without use of weights: range of motion, quick moves, etc. ,followed by short run.

NOTE: for the exercise/weight training circuits it’s best to have a flat heel shoe with the heel-to-toe differential 3 degrees to flat for staying solid on the ground and conducting lateral movement exercises/drills. We just got in more NB “Minimus” 10 shoes (the one for trails, but works as a good gym shoe). Seems more customers are buying them for gym workouts than trail minimal shoe running! We’ll also be getting in the British shoes “Innov-8″ that are excellent for road and trail running and at the same time can be used for gym work.

Look up:  Competitor Mag featured Brian McKenzie the man who put stamp on Crossfit Endurance for ultra runners and triathletes. Just fun to see others out there challenging traditional training methods: works for some and not others….He’s done WS 100, Angels Crest 100, Ironman Triathlon and more distance events on reduced mileage – substitute quality training.  His theme is that once the mileage gets over 40 per week many athletes become injured from overuse issues, weak in body and aren’t really very fit. He suggests making runners more fit, better athletes with big emphasis on running technique on the flat and hills, interval and tempo running,  and make them strong with at first, bodyweight training; then move on to Olympic lifting, Deadlifts, Squats and kettlebell training. He shows that by limiting the mileage and substituting metabolic workouts and heavy lifting along with proper rest you can still complete ultra events. See his interview on www. TriMax.com. Nice to know that we’ve been incorporating these principles with our Wed and Sat workouts.

6/9/11. THURSDAY. 7 & 9 a.m. TRACK gps at COM. Weather should be good now. Those tapering will do part of the workout: running some quality is fine, just keep the volume low.

A/B gps:  2 sets of :   1000 (200), 600 (200), 400 (on 2′, 2 1/2′), 200 (200)

C gp:  2 sets of: 600 (200), 400 (on 3′), 200 (200) 150 (50).

Now that there are more “Minimalist Shoes” coming out to be used for tempo and track workouts; check out at Arch Rival:   the Nike “Free”, Adidas” Chill”, Brooks “Green Silence”

6/11/11. SATURDAY. 8 a.m. ED’s TRACK SESSION, at Novato HS track. same workout as Th group.

6/11/11. SATURDAY 7:30 a.m. Kees’ HILL REPEATS/Crossfit exercises. Warm-up around 7 a.m. be ready to go at 7:30 a.m. Location:  hill entry road to “Villa Marin” located across the street from the  west side of NGate shopping Center. Park in Shopping Center parking lot; there’s no parking along NGate Drive or on the hill. After workout new people will learn “Sumo Deadlift” with a Kettlebell.

6/12/11. SUNDAY …is DIPSEA …I will see you top of Cardiac..I think we’ll have some of our group there (Marlene, Gerald and others) to cheer you on.