Week of 9/18/11: Workouts, other options, Long run Sunday, results
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 and8:45 a.m. for TH group.….You will see Ed Corral’s idea for Thursdays hill repeatsat 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
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 & 4.5Mruns ($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 athttp://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)
