We continue with two road races for our upcoming events: Clarksburg 30K and CIM; the other is the XC Series final race on 11/22nd in GG Park, the TCRS 5k this Sunday(11/15) , the XMas Relays in December (12/13).

> See you at TCRS 5K at Redwood HS on Sunday. Good one to get your base 5K. Bring our young people also.

> All those in the 9am TuTh group who received ASICS SOCKS: would you give me feedback in writing how they work for you? Asics wants feedback on how they feel for those who are training regularly. A little paragraph will do.  Thank you

> Also END RACE SEASON PARTY (11/22/09) at 2 p.m. for those who raced for the Club at the PA events, or those interested in doing so. Hosted by MIMI WILLARD after we run the last XC race of the season in GG Park on 11/22. Be sure to run this XC run: it’s a good course, with varied terrain – the way Tamalpa Runners like it, and good team spirit. Mimi’s gathering is from 2pm on at 20 Ridgecrest Rd, Kentfield; phone is 461-3825. She will provide the main fare of burgers, veg burgers, hot dogs, etc. Whe asks that folks bring side dish, or dessert, or cooler with ice. Now you can meet the others who make up the club teams!

….A number of NEW items at ARCH RIVAL: arm warmers by Sugoi ($40), compression socks by Under Armour ($19.99), new running gloves for that morning /evening chill – and waterproof gloves!; Dr. Dave Hannaford’s new book on Running Injuries and Prevention ($16.95), Pearl Izumi appareal, new Under Armour sweats, and we just received a new order in a variety of colors of the popular Patagonia “Sweater-Jacket” ,(I’d say the most popular warm garment for women we’ve had in the store) and more.

RESULTS:…just heard from GAYLE SHIMOKAJI, who ran the  Clarksburg 30K with a half marathon split of 1:42 -some 3′ faster than her half split at Humboldt Half! Gayle placed 2nd in div with a 2:35:17. Way to go Gayle! She, Jeanie and others will be doing CIM to try and qualify for Boston… Others who went to the race include: : 69th/4th TANYA FREDERIKS ,43  2:08:51;  97th/2nd LIZ SHORTINO, 45  2:14:35;  114/1st, RUSS KIERNAN, 71 - 2:22:12; 126/10th, BETH FREEDMAN, 2:26:46;  151/2nd, GAYLE SHIMOKAJI,53 – 2:35:17;  218/1st SAM HIRABAYASHI, 82 -3:13:37.   Quite a nice day for the race. Next is CIM.

11/10/09. TUESDAY. 6:30am. TEMPO, China Camp site (Buck’s Landing). Note that each half mile has been re-painted for you.

11/10/09. TUESDAY, 9am group. HILL REPEATS/TEMPO. Meet at Tenn Valley parking lot (by hiking area). That way we can do two kinds of workouts: more steady pace run for those doing CIM and XC hill practice for the others. ….We’ll put it into practice on 11/22 with the XC race in GG Park. AFTER workout a little coffee and healthy snack to celebrate Jeanie’s B-day (and any others).

11/12/09. THURSDAY. 7am & 9am. TRACK at COM. Two workouts:Those in prep for CIM do:   10 x 800 (400), i.e. Yasso 800’s for the marathon predictor: the time your run you 800’s  in minutes/seconds translates into hours/minutes for the marathon. Keep it moving and do them on a regular mileage week!

The rest of the A/B gps do:  6 x 800 (400)…extra rest this time so you can run better quality 800’s….the we have on Sunday, the 11/15 TCRS 5K at Redwood HS: perfect for a 5K time trial…

C gp: 5 x 600 (200);   4 x 150(50)

11/14/09. SATURDAY.8a.m.  ED’s TRACK SESSION at SAN MARIN  HS this time(different from usual Novato HS).  You’ll be using the TH group workout. Emphasis is on more quality 800’s with a longer 400 recovery.

11/14/09. SATURDAY. 7:30am. HILL REPEATS. At Villa Marin hill site.

1) KB/DB THRUSTERS 1 x 10:  2 x Short, Sprint, Half;

2)  1 x 8 each leg R/L DB/KB SINGLE LEG ROMANIAN DL: 2 x Sprint, Half, Short;,

3) T-BAR SIDE RAISES 1 x8  w/ DB/Grip Plate:  3 x Short, 2x Sprint 

4)  DB/KB SNATCH : Half, Sprint, 2 x Short.

11/15/09. SUNDAY. 9am. TAMALPA TCRS 5K at Redwood HS. I’m encouraging everyone to run this whetehr novice or experienced- and the youngsters  to get in your 5K time trial on fast course consisting of bike paths. See: www.tamalparunners.org for details. A good flat and safe run course.

We’re in the last 3 weeks of training for CIM so the trick is to keep healthy, get sleep and training in on consistent basis. The main focus are a few more long runs and substituting more MGP tempo runs. Any questions please ask me: no doubts in your mind about the training, eating, tapering by mid-month!

Last minute workouts: FRIDAY, 11/6/09 at 8am. Long Run of 17-19miles from my house in Santa Venetia (627 Galerita Way: Take N. San Pedro Rd exit, go about 1.5M, left at Las Pasada (2nd left past Chalet Basque ); 2nd right Galerita Way, block down on left side). Jeanie, Kathy, Michelle P and some others will be running to China Camp’s Shoreline Trail (flat, 5.5M long) then onto Loch Lomond and back. Gives others any distance they want by turning around as needed. Be on time: they will leave as close to 8am as possible. THEN,

SUNDAY, 7:30am. 11/8/09. 10M run with last 4miles at marathon goal pace (MGP)or faster. China Camp course again, but on the marked paved tempo course I have starting from Buck’s Landing area (half mile north of China Campground ) . There’s a little dirt pull-off area for parking.  I have every half mile painted along the center line for 10 miles. I’ll be along on the bike to give you aid. The idea here is to give you a long run Friday, then a break, followed by more MGP running on Sunday.

RESULTS:

11/1/09. ANA BRAGA-LEVAGGI  made her Western States qualifier at the Helen Klein ultra 50 miler with a 10:27-41 for 78th place overall. After dealing with foot issues and getting back into shape, this was a satisfying run. Also the talented JOHN CATTS ran the 50M placing16th, 1st in 50+ with a 8:00:35 time. So it looks like John gets his shot again after not run WS 100 last year. Way to go John. John and his wife , Sheila have also done a number of the Ironman events.

11/2/09. checking on ASHLEY McCULLOCH and her NYC Marathon:  she made the Boston qualifier by running 3:42:23 (3:50:00 required), placing 8447 overall; 1355 female and 257 in division on a perfect day. Congrats Ashley! Now we need to get Gayle S., and Jeanie S. qualified so they can join Kathleen H. and Kathy B for the Boston Marathon in April of 2010.

KEVIN P, GAYLE S. DAVE C. DUSTY R. HOWARD L.  did the Marin Triathlon last Sunday (11-1-09)on a perfect weather day!

DUSTY ROADY, 160th overall/2nd in 50-54, with a 2:50:47 ;GAYLE SHIMOKAJI was 185th/and 3rd in 50-54 (S32:41B1:24:45R51:55). DAVE CHAMPAGNE, 163/15th in 45-49 div (S33:08-B1:20:40-R50:45); HOWARD LURIA 174th/6th in 55-59 with a 2:53:07 (S-28:20 B-1:19:29 C-62:07); then KEVIN PORTER, just back from the big Kona event and Hawaii IRonman, did a 2:58:35 for 210th/7th in 55-59 (S31:58-B1:20:39-R57:43). …Gayle and Kevin can easily improve their times by not stopping for breakfast during transitions…

Just in at Arch Rival:  Nike’s Luna Runner, neutral, lightweight shoe, all cushion..Also good for travel because takes little space in suitcase. We’ll be getting in the Five Finger shoes this month. …also in, the waterproof Nike Triax road shoe. For racing dirt terrain, the Adidas ADIZERO lightweight with narrow midfoot, good tread trail shoe.

11/3/09. TUESDAY. 6:30am TEMPO. from YMCA.

11/3/09. TUESDAY. 9am. HILL REPEATS/TEMPO. Meet at Church parking lot; we’ll have a varied workout. Those running Sunday’s Clarksburg 30K will be adding a 1.5M tempo run.

11/5/09. THURSDAY. 7a.m. & 9 a.m. TRACK at COM.

A/B. groups:  8 x 400 (on 2′, 2 1/2′) , then 1 x 1.5 miles at the pace for Clarksburg 30K; if not running that race , do at 10K pace. Those training for CIM will jog a 400 after the 1.5M , then add a mile at half marathon pace. Those running Clarksburg simply train through this week and take a short run Saturday…If not running Clarksburg, Jeannie, Michelle P., Kathy B., and others will run either my 30K loop in Bear Valley, the Nicassio 18-20 , or from my house the 18M: to China Camp (1.5)-Shoreline Trail (5.5), to McNears (.5M) – to Loch Lomond (2M) where you can get water. Then go back. This allows anyone to turn-around and cut the workout short.  We’ll keep you posted.

C. gp: 6 x 400 (on 3′), then 800 at 5M pace. Then do 8 x 50’s (50)i.e., half the straights as a quick turnover pickup followed by 50 jog. Same on the turns: half quick, half recovery.  

11/7/ SATURDAY, 8a.m.ED’S TRACK SESSION, Novato HS. Same workout as TH group..

11/7/09. SATURDAY 7:30am HILL REPEATS + key run strengthening XFit exercises. I expect to see some of you there who have been missing; those doing CIM just stay with the mileage program.

1) 1 x 10 BURPEES: Half, 2 x Short, Sprint;

2) 1 x 12 BOX JUMPS: Sprint, Long, Sprint, Short;

3) 1 x 20 BICYCLES: 3 x Short, Sprint;

4)R/L SUITCASE DL: Short, Half, 2 x Sprint.

11/8/09. SUNDAY. CLARKSBURG 30K…carpool for this one if you are going up; it’s also a PA/USATF CHampionships and serves as a good long run workout. It’s near Sacramento: Delta High School, 52810 Netherlands Rd, Clarksburg, 95612. There should be groups carpooling to this race.

Looking ahead.

11/12/09. THURSDAY eve. repeat of film “Race Across The Sky” , the mountain bike race on the Leadville 100 course in Colorado. Features Lance Armstrong and others…www.raceacrossthesky.com to reserve seats.

> One night film showing on Nov 12th of “Race Across the Sky”!  Sign up for the alert email on www.raceacrossthesky.com . This the 100 mile mountain bike course on the Leadville 100 course with 6-time winner, Dave Wiens, and Lance Armstrong who came in second….Let’s get a group to the show: sign up now!

> COMPUTER STATUS: I now have to take in my computer to do that “search and scan” for the “Trojan” program which the hacker has running tracking my keyboard activity. So I will be emailing less for now and communicate through the Blog a bit more often. Meanwhile, keep an eye on your computer activity also, because that hacker (most likely a Russian, Phillipino, or Chinese computer person, my brother says. Heck could be from anywhere; the problem is worldwide, that’s for sure). It took my brother a month to find the program running in the background; sometimes one has to buy a new computer.

RESULTS:  From BIG KAHUNA  DUATHLON (10/25/09) I’m looking at results it looks like the swim was cancelled; I’ll have to find out from those who particpated. Turns out that there was too much fog, low visibility on the swim portion.

 A superb performance by ROB SPINOSA was relayed to me by his wife Michelle:  he placed 6th overall, 3rd in his age group with a 3:46:33 total time:  1:48 transitional run; 2:14:16 (Biked 56 miler); a 1:29:49 for 13.1 miler. This was Rob’s time trial as he prepares for the Arizona Ironman set for the end of November.

For the COED RELAY Div, 18th.:   SHARI TRACY was supposed to do the swim, KURT ZEILER run and TRAVIS KELLEHER the bike, but Shari did the short run to the bikes ( I would have had them , the swimmers, do 4M run which is about the time of the 1.2M swim) . She  ran 2:06; Travis biked 3:18:38 and Kurt did the half M in 1:51:12…A disappointment for the swimmers, I’m sure.

> I have the schedule 80% completed for those on the road to BOSTON MARATHON. It’s based on starting in November (so we have recovery after Humboldt Half) and includes some 20 weeks of training with 7-10 days off for illness/inury; I include at the most one practice or team race per month, i.e. Clarksburg 30K on 11/8, XMas Relays on 12/13 and four 20-milers. I will email Gayle S., Kathleen, Michelle, Kathy B, Ashley and Jeanie as I reconstruct the email adresses…(any others going to Boston? We’ll want to do some good group workouts from Nov – April.

> For this weekend, let’s see if we can get some training partners for Jeanie for a 10M/9M , Sat/Sun run combo…

WORKOUTS:

10/27/09: TUESDAY. 6:30a.m. TEMPO . China Camp site.

10/27/09. TUESDAY. 9 a.m.  RAILROAD GRADE. Meet in downtown MV, on Corte Madera Ave across from police/fire station. Runners will take off about 9:05-9:10am; if you come later I will wait a bit and can still take your stuff to top if you have to drop kids off. Bring a little duffel bag with change of shirt, drinks and $5 for ride down. Let me know if you are coming; if I need to I’ll have Sandy drive a second car.

NOTE: if  you cannot make the RRG run, meet at Tenn Valley parking lot. Ana will likely be there and ready for a flattish run as she tapers for her 50 miler this weekend. Join her for a run.

10/29/09. THURSDAY. 7 a.m. & 9 a.m. TRACK at COM.  A ladder this week:  A & B groups;

2 x 200 (200), 1 x 400 (on 2′, 2 1/2′), 600 (200), 1200 (400), 800 (on 4′, 5′), 600 (200), 400 (on 2′, 2 1/2′), 2 x 200 (200)

C gp: 2 x 150 (50), 200 (200), 400 (on 3′), 600 (200), 400 (on 3′), 200 (200), 2x 15 (50).

10/31/09.  SATURDAY. 8am. ED’s TRACK SESSION. Novato HS. Same workout as TH group.

11/1/09. SATURDAY.  JOHNNY LAWSON CHALLENGE. 9am (women), 10am (MMen), 11am (OMen) TCRS in the MarinHeadlands area (moved from China Camp) See www.TamalpaRunners.org for details.  ….This means no Sat Hill Repeats…

HEADS UP! ALERT! SCAM EMAIL! I’ve received many calls and emails regarding my Yahoo account. I’ve changed my password ( to a more difficult one) which is the first step my computer friend tells me…No, I am not in London or going to a hospital, etc. (Didn’t sound like my style of writing did it?)…I was also told there is one heck of a powerful computer virus going around related to email list damage so be alert…

FRiday night: 11/23/09:  just found that ALL MY CONTACTS in the Yahoo account are gone! So this S.O.B. has tapped into my computer: we are implementing the search/scan program to see if we can locate the “Trojan” program that grabs one’s computer activity and information. Keep an eye on all your accounts to be safe!

UPDATE  as of 10/20, on long run (about 16M) workout this week: this Friday (10/23) at 7:30am. Jeanie, Kathy and others will start from the “Villa Marin” site  which is on the west side of NorthGate shopping center. I’ll NOTE: those who must start later, simply go to Montecito Shopping Center or Loch Lomond (base the anticipated hook-up on 9′ miles)..

I’ll be there to give support by bicycle. A loop route: to Los Ranchitos, up the hill to Lincoln exit, work your way to Dominican College area; Montecito, past McNears Beach, then onto the Shoreline Trail( 5.5M of trail); China Camp, Santa Venetia, Civic Center, past Marin Civic Center past Veteran’s statues, underneath the freeway and back to NGate.

9M course: Some folks will start by the south end of the Shoreline Trail; run that 5.5M, then the last 3.5-4M on the pavement back to NGate.

Next TUESDAY (10/27): we will do RRGrade with 9am goup.  It’s been decided to stay with the 9am time; if you come a bit late I will be waiting at the start for a while before going to the top (start is on Corte Madera Ave in front of the police/fire station a block from Bus Depot, Mill Valley Market…

 CHI RUNNING class by HAZEL WOOD, certified Chi Running Instructor: SUNDAY OCT.25th and NOV 1st from 8:30a.m. – 10:30 a.m. Reg is through Mt. Tam Racquet Club at 415-924-6226. Fee: $125 for 4 hours. Limited participation so you get personal attention. Extra Bonus is free video analysis. By learning proper running technique you reduce chances for injury ( 65% of runners will have to stop running at least once during the year due to injury), here’s a chance to correct your running form! Hazel is also at : hazel@stridebystride.com.

Well, a good number of our group intended to go to Humboldt Redwoods Half Marathon on 10/18/09, but three (Liz S., Kathleen H., Janet K. Jen L>) became ill or injured. That will have affected the team scoring, but the rest of the Tamalpans will run that much more “purpose”, i.e. pressure.

Women’s Masters (WM), 40-44.

1.  1:25:29. TANYA FREDERICKS, 43;  (2. LISA CLARKE, 40: 1:25:43); 3. 1:30:07. PATRICIA SHORE, 43;  4th. 1:31:45. JILL BAKER, 41;                      5th. 1:34:05. MICHELLE WILCOX, 42;   8th 1:40:03. BETH FREEDMAN, 41.

SENIOR WOMEN: 50-54: our group took it 1,2,3 spots.

1. 1:46:37. JEANIE SAWAYA,52;    2. 1:46:37. GAYLE SHIMOKAJI, 53 (they ran in together; it’s interesting how they, the timers, decided who came in first);  3. 1:46:53. KATHY BARTON, 52. ( a PR time for Kathy).

SUPER SENIOR Women: 65-69.  5th. 2:00:17. EDDA STICKLE, 67; 

VETERANS WOMEN 70-74: 3rd .2:28:09.  JOANNE KAMBUR, 74.

MEN’S 50-54:   10th. 1:29:15. BILL NEER;  15th. 1:37:33. BRIAN MCCURDY (Brian finished for the team, was ready for a faster time, but was suffering a bronchitis/cold attack at the time of the race.

MEN’S 75-79:   3rd. 2:29:38 PHIL PHYTHIAN;  4th. 2:47:54 JIM KAMBUR.

MEN’S 80-84:  1. 2:09:49. SAM HIRABAYSHI, 82. 

> Check the updated website for Arch Rival: www.ArchRivalSports.com .

> Dr. Harry Hlavac has launched his “FootSpring” product that’s designed to give the foot comfort for those dealing with Plantar Fasciiaitis or dealing with plantar foot pain due to reduced fat pad cushion. This form fitting, snug neoprene slip-on device helps to keep the foot from stretching/flattening out similarily to taping the foot. The FootSpring won’t irritate the skin as taping does. You can go online at : www.FootGuru.com , find the Footspring button, size yourfoot by the one of the 6 sizes available (or I can do it at ArchRival for you with sample sizes); then put in “KT” for the Coupon Code. $29.95.

10/20/08. TUESDAY. 6:30am. TEMPO from YMCA.

10/20/09. TUESDAY. 9am. TEMPO. Meet at church parking lot. (We’ll have to see what the rain storm is doing by Tuesday). Those who raced will do an easy run, then we’ll get coffee and hear how the races went;I work 12-7 in MV store. …If weather is okay, we’ll warm-up to the north end of the bike path, then: 1M pickup, then .5M easy; then 1M pickup to 2.5M; then .5M easy; Mile 3-4 a pickup…

10/22/09. THURSDAY. 7AM & 9AM.

A gp: 2  sets of: 1000 (200), 800 (4:30), 600 (200)

B gp:  2 sets of 1000 (200), 800 (5′ or 5:30), 600 (200)

C gp: 2 sets of 800 (5:30), 600 (200), 400 (on 3′), 2 x 150 (50)

10/24/09. SATURDAY. 8am. ED’s TRACK SESSION. same as Th group.

10/24/09. SATURDAY. 7:30am. HILL REPEATS + exercises.

1) 1 x 10 GRIP PLATE/KB SWINGS: 1 x Long, Short, 2 x Sprint;

2) 1 x 10 Quick BRACE SQUATS:2 x Short, Half, Sprint;

3) 1′ PLANK: 2 x Sprint, 1 x Long, Short;

4) 1 x 15 “MTN CLIMBERS“: 2 x Short, 2 x Sprint, 1 x Half

RESULTS:  REBECCA PEARSON, new to our workout 7am/9am group, got in her Portland Marathon last Sunday with a 3:52:54 and placed 1879th out of 8136, and 485th woman. Way to go Becky!Now take some good recovery time!

BILLY HINNERS, from our 7am Th group and last week’s send-off party host, ran a PR half at HEALDSBURG HALF MARATHON with a 1:28:20! His splits were quite even around 6:45’s, had a strong last 3 miles and finished with “dead” legs. That’s the way to do it!

> ARCH RIVAL:  we will be getting in UNDER ARMOUR COMPRESSION socks! ….Also the FIVE-FINGER SOCK SHOES will be coming in near future. …many

10/13/09. TUESDAY. 6:30am. TEMPO group for China Camp site.  AFter 2M warmup: 1.5M pickup to 3.5M; .5M easy to 4M, then do 1M pickup to 6M mark; easy to 6.5M, pickup from 6.5M to 7.5M; easy to 8M mark then do 2M pickup to 10M finish.

10/13/09. TUESDAY. 9am group HILL REPEATS. Meet at Church parking lot. Do usual warm-up, then to short hill repeats (Highlands Ave):  4 x straight (30″);  4 x to left up steep curve to mailboxes as usual.  Then jog over to CountyView Road(the big steep hill) and do long uphill to first right turn; job back to bottom… Then do 5 x the “median ” length of hill. Then jog over to cemetery and do two reps: one clockwise and one counterclockwise. Okay even for those running HR Half.

10/15/09. 7am & 9am. groups. TRACK at COM. AFter usual warm-up do

3 sets of: 600 (200), 400 (on2′, 2 1/2′), 200 (200).  Those doing HR half do 2 sets only, plus one mile at HR Half goal pace – to lock that pace into your system!

C gp> do 2 sets of the above…

10/17/09. 8am group…ED’S TRACK SESSION…do same workout…I’ll double check later if it is at Novato HS or San Marin…

After TH, do Friday a steady 2 miles, then Saturday off ; race on Sunday.. You’ll love it up there!

10/17/09. SATURDAY, 7:30am. HILL REPEATS by “Villa Marin” site which is on west side of NGate Shopping Center-across from old Mervyn’s. Do warm-up at 7am, then be ready at 7:30!

WORKOUT “L”:

1) 1 x 10 “BURPEES”: Half, 2 x Short, 1 x Sprint;

2) 1 x 5 R/L, KB Squat & Press: Short, Sprint, Long, Sprint;

3)  1 x 20 reps ‘BICYCLES”: Sprint, Short, Half, Sprint;

4) 1 X 20 reps MTN. CLIMBERS: Long, 2 x Short, 2 x Sprint

must go for now..water in Hawaii is wonderfull.  Rosy slept in all morning: the race effort caught up today….Tomorrow is time to check the black sands areas, see a coffee plantation; I  hope to get in the Botanical Gardens on Wednesday…This is one big island! I just talked to a repairman who’s been here 3 years and is still exploring the main sites!….

Another thought for anyone considering Ironman Hawaii: if you can test ride the course once well in advance that will help you prepare mentally for how to deal with the humidity here and the stark course.

> Update: IRONMAN, HAWAII race is on 10/10/09.  It starts at 7am (10am here) and you can track Rosy Castaneda (race#: 1802) and Kevin Porter (#376) on www.ironmanlive.com .

10/9/09. Friday. some quick notes now that you have Kevin’s, and Rosy’s race nos.. It’s warm and humid, did some great swimming this am – with two turtles right in the mix of the body surfers! Amazing!  Got Kevin’s and Rosy’s bikes ready for check-in today: they will leave them in transition spot overnight(that’s a couple of million bucks worth of bikes in that space for 1800 competitors). ….I’m glad we have the extra “tank” of water on Kevin’s downstem of his bike: he needs the water for hydration in this weather…Bikes zooming by all day along Alii Drive as the triathletes do their last testing (Rosy and I think some are doing too much the day before the race; probably from nerves, oh well)….I want to go to the Expo later and see what they’ve got….we learned on race day we cannot give any aid, ride a bike with Kevin or Rosy, or help in any way….in the morning, logistics will be a bit difficult as they close the road here from 6pm on tonight! It will be tricky getting Rosy to the start in early am: have to go around everything and come down to the start – or at least a half mile from there…..more to come.

We are 4M south of the start and a block up from the main course, so we’ll walk out to the course on race morning…

10/10/09. RACE DAY for IRONMAN…Have a heck of a time getting around: roads that are supposed to be cut-off aren’t and more. But we got Rosy and Kevin off on the course. Andre and friends did see the “washing machine ” of a swim. Rosy did a 1:13 swim, Kevin got in a 2:01…It is VERY HOT and definitely HUMID, HUMID and little wind!But on the bike course the wind was against her both directions! Yesterday was much better: this humidity is a killer.  So bad, we are sweating here just standing around waiting for the leaders to come by the first out and back run (4 and 6M marks).. Last year’s winner was in about 6th here but ended up winning in 8:20 as he (Craig Alexander) ran a 2:48 marathon!. Amazing in this heat.

The top woman, Christie Wellington, who trained in Nepal for altitude, came by with smile on her face. She went on to set a new course record by a minute plus…(8:54:03) . They had predicted a record by 10 minutes, but I’m sure the heat/humidity hit her a bit….

Rosy went by (she did a 6:00 bike) at the 4M mark of the run, probably doing 8:10’s, not looking too good, but hanging in there with this oppressive humidity. later she did say she didn’t think she would make because her gut was in distress. Rosy did in up with an 11:02:19 finish time and the 100th woman, 11th in division.  She felt that this time the bike was her worst. but you know you have to look at the conditions that come with the territory in Hawaii: hot , windy, and humid. Can’t compare to other locations……..just heard Kevin, came into the bike finish and did 15mph. Now he is in transistion…(kevin’s daughter, Jessica, is here helping look up stuff as I write)…we will go down to the 4M mark in 15 minutes. …Rosy is in stretch between 10-17 miles before next split comes through….more to come. Meanwhile we eat pizza! When Kevin did come by at 4M/6M points he looked in good spirits and no nausia. We ended up getting Rosy home in the evening; Dave and Jessica picked up Kevin.

10/10/09. KEVIN is in in 15:26:35. He had a 2:01 swim, 7:24 bike and 5:45 run… He was in good spirits, even at the end of a brutal weather day and evening…more to come: we’re interrupted a lot today…Dave just came by to pick up his bike and give us the update. Kevin, thank goodness, finished with no problems. Very tired but certainly pleased.

We took our party of people northward the next day (11th) to hit some beach areas, lunch, umbrella drinks, more swimming (Spencer Beach is good)…Little Bjorn just loves the water – and so does Kees! We drove 35M of the bike course by the lava fields: definitely grim and rolling terrain with solid long climbs. Seems forever when you drive it….

Some observations: Interesting to see that the men’s Pro division included so many guys well over 6 feet in height and not so light in weight; some also weighing over 200 lbs! Very suprising!….Also, I’d say that OVER 70 % of the field of 1800 wore totally neutral shoes, Newton type shoes, Nike Free’s and racing flats – even the heavier set people. I would think there will be some very sore feet by race evening…

10/6/09. TUESDAY. 6:30am. TEMPO from YMCA…(be ready for change in workout routine).

10/6/09. TUESDAY. 9am. HILL REPEATS. Meet at church parking lot. (I go to work that day from 12-7 in Mill Valley; normally I have it off). We’ll have some “tempo” efforts along with the hill repeats.

10/8/09. THURSDAY. 7am & 9am. TRACK at COM…Tim McCarthy and Michelle Wilcox will be heading up their respective workout groups. Shorter intervals for this week.

A/B gps: 6 x 600 (200) at 5K goal pace, 1 x Mile at 10K pace.

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

10/10/09. SATURDAY. 8am. ED’s TRACK SESSION. Novato HS or SanMarin HS (I’ll need to verify)…same workout as TH group.

10/10/09. SATURDAY. 7:30am. HILL REPEATS at Villa Marin hill across the street from west side of NorthGate Shopping Center. Do warmup at 7am.

1) 1 x 20 Jumping Jacks: Half-Short-Sprint-Long;

2) 1 x 20 reps “Mtn. Climbers”: Short-Sprint-Half-Short

3) 1 x 15 “Bicycles”: 2 Sprint, 2 Short;

4) 1 x 10 “Burpees”:  Long – Short – 2 Sprint.

Here are the key workouts for the week and in line with peaking for the half marathons in October. Check in a couple of times this week for new information, tips and any changes with the workouts.

> NOTE: For those running the Humboldt Half or Nike Half, I want you to get in the Presidio XC race this weekend, 3.55M; then either do the RRGrade on Sunday or a 6-10M run. The 3+ mile distance will give you a quality workout, the practice of going to a race, teach you HOW to race,and will pay dividends for the upcoming half marathons. It’s also a quick trip to the City and back with the women’s race at 10am (masters men at 8:30am).  

9/29/09. TUESDAY. 6:30am. TEMPO from China Camp site. ( Actually from Buck’s Landing). Emphasis on 2M pickups. 2M warmup; 1.5M pickup to 3.5M mark; easy .5M to 4M mark; Miles 4-6 do HMGP pickup; easy to 6.5M point; 6.5 – 8.5 fast; .5M easy to 9M mark; 9-10 fast. 

9/29/09. TUESDAY. 9am. HILL REPEATS. Meet at Church parking lot.

10/1/09. THURSDAY. 7am & 9am.TRACK at COM facility. Today’s focus with month to go for NYC Marathon, other marathons and half marathons to prep for, will be “Yasso 800’s” : run 800 at a time that’s “equal” to your marathon time. For example, if shooting for a 3:56:00 marathon, try to run each 800-meter repeat in 3 minutes and 56 seconds. Run 400 jog between each 800. Don’t taper for this workout: it’s supposed to be done on top of a regular mileage week. The goal is to eventually run 10 x 800 at goal time pace. Those of you not peaking for either distance get in the 6 x 800(400) for the practice in pacing and fitness.

A gp:  8 x 800 (400)

B gp:  6 x 800 (400)

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

10/3/09. SATURDAY 8am. ED’s TRACK SESSION. Novato HS (I need to double-check on the site; it may be San Marin HS). Same workout as TH group.

10/3/09. SATURDAY. 7:30am. HILL REPEATS & XFit Exercises for runners. Meet at base of hill at “Villa Marin” on west side of NGate Shopping Center. Be ready to go at 7:30am (most run warmup at 7am).

10/4/09. SUNDAY. 7:30am. RAILROADGRADE RUN, 8M. For those, prepping for HR Half and Fall marathons, this is second day of two medium days mileage weekend. Provides a steady uphill tempo run on 5-7% grade. Meet downtown Mill Valley, on Corte Madera Ave across from police/fire station; bring small bag with change of shirt, shorts, water to throw in my van and $5 if you want ride back down. Let me know at: coachkees@yahoo.com if you need ride back down.

10/4/09. Remember our Social get together for our our TuThSat groups at Billy Hinners house(255 Highlands Ave, San Rafael; behind Dominican College area). I don’t have the email address for some of you in the 7am group.

Workouts, results.Check weekend run times for the long runs…

NOTE:  our home phone won’t be up until next Wednesday! So use my cell 595-1307 or Sandy’s at 577-7467 during this next week’s time.

RESULTS:(I’ll be updating during this busy week: much activity last weekend). More to be added through Friday: i want to post some of workout sites/times that people from our groups are doing on the weekend so others can join in. Keep me updated on those plans! We still have to figure out another RRGrade date also – probably on 10/4/09. .

> The daughter-in-law to be, ROSY CASTANEDA,  was 1st woman overall in the SANTA CRUZ TRIATHLON (1.5kS-40kB-10kR) on Sunday with a 2:13:11 (S26:42 – 64:03 – R38:01)…didn’t have the heart to tell her she was a minute plus off my best time there years ago…

> SHARI & TOM TRACY entered the Mixed Relay at PACIFC GROVE TRHIALON, also an Olympic distance tri, – and won it in 2:29:09. Shari did the swim/bike portion (26:21/1:14:41/41:12)

>.RESULTS of the DSE LAKE MERCED HALF MARATHON (-20-09)   I just posted results below and some notes. This was a practice for those running Humbodt Redwoods and Nike Half in October..My note: I was riding lead bike for the event with my main function alerting runners on the path that a race was in progress. I’d say that 99% of the runners were listening to I-Pods and could not hear me! My strong opinion on this is that these things should be banned: those wearing the I-Pods are oblivious to what’s going on around them. They almost caused accidents because runners who were being lapped couldn’t hear me at all! They wouldn’t hear a truck coming down on them.No if’s and’s or but’s about it. Gee whiz! Folks should be able to run a race without having to be plugged in and pay attention to “feeling the pace” and monitoring your effort!

1. Malcolm Richards,  68:34 (from Minnesota, prepping for Twin Cities Marathon ; wants to run in low 2:20’s. Did 5:13’s today). Second place was 7 miutes behind!

78. Linda Lindsay, 45  1:44:29 for 2nd in 40+   (they did 10-year       age groups)

83. Christi Allen, 48;  1:45:52

84. Dave Champagne, 48;  1:46:34

85. Janet Kjelmyr, 52; 1:46:39 (1st in 50+; I tried to push her to catch an unsuspecting Dave C, but came up just short!)

89. Stephen Kambur, 52;  1:47:35  (ran his first half marathon! Healdsburg Wine Country Half is next. Congrats Stepehen!)

110.  Jeanie Sawaya, 52;  1:52:43;   3rd in 50+

115. Kevin Porter, 57;  1:54:02 11th in 50+ (remarkable when you consider he ran hard 12 on Sat, worked two shows, did not go to bed at all Sat night due to payroll work that had to be done. Taper time now Kevin)

119. Rebecca Pearson, 35;  1:55:37  (doing Portland marathon)

192. Joann Kambur, 74 ; 2:26:55;  1st 70+….that Joann: very steady and full of enthusiasm!)

204. Jim Kambur, 2:38:42;  3rd 70+

9/21/09. MONDAY 8:30am BIKE RIDE on Silverado Trail starting out  at the very south end (take Trancas exit).

9/22/09 TUESDAY. 6:30am. TEMPO from YMCA.

9/22/09. TUESDAY. 9am group. Meet at INNER parking lot at Tenn Valley hiking area parking lot . bring water.

 9/24/09. THURSDAY. 7am and 9am TRACK at COM. After the usual warm-up we do the workout (remember to bring extra water.

A gp:  16 x 400 (2′)

B gp:  13 x 400 (on 2 1/2′)

C gp:   8 x 400 (on 3′)

those prepping for half or full marathon can add 1 x mile at half marathon goal pace without using watch: see if you can hit it within 5 seconds.

9/25/09. SATURDAY.  8am. ED’s TRACK SESSION at San Marin HS this weekend (due to football practice at Novato HS). Doing same workout as TH group.

9/25/09. SATURDAY. 7:30am. HILL REPEATS & XFit exercises: new stuff!

1) Burpees “Climb The Ladder Pushups” (up to 4 reps):  2 x Sprint, 1 x Half, 1 x Short;

2) 1 x 6 R/L “Suitcase Deadlifts“;  2 x Short,  2 x Sprint;

3) 1 x 5 R/L “Side Plank w/ DB/ Grip plater Lateral Raises“:  1 x Long, 1 x Short, 2 x Sprint;

4)  2 x R/L arm , 1x 12 Steps “Overhead KB Carry“:  Short, Half, 2 x Sprint

post-workout:  1 x 8 “Overhead Snatch Squats“

9/26/09. SUNDAY.   Various group long runs.

1).   8am. 14M, China Campground -Back Meadows, by kiosk. Easy course with 11M dirt, 3.5 paved)..Run the Shoreline Trail (5.5M one way), add the 5K loop in Peacock Gap(McNears, right on Peacock Drive, Biscayne, then back to Shoreline Trail). With Kevin, Dave, Gayle and others….part of his taper for Ironman , Hawaii. 

 (We will be BIKING on Monday, 8:30am from McGinnis Park in golf club parking lot; 35 or 55, 65  mile courses. )

2)    7AM. DEER PARK (Fairfax) Trail run all over Water District. Ashley, Kathleen, and others will putting in a long one. People can peel off most anytime to run their mileage.

NEW at Arch Rival:

> Website updated for Arch Rival:  www.ArchRivalSports.com

> Kids SAUCONY “ProGride Guide” is an excellent support running shoe with wide toebox ($59.95)

> M/W ADIDAS “ADIZERO” lightweight trail shoe, little support, great tread. Good for racing. ($89.95)

Remember as we close in on the key October dates for the races have your race shoes such as DS Trainer by Asics, or Nike Zoom Elite,

> New! NEBO Clip-on Cap-Light ($11.99) with a 2-4 bright lights you can vary the intensity of the lights. Great for early morning and evening running.

FLASH!  Sandy and I are to be gradparents again! Annelies thinks baby will be due in late April (Sandy’s birthday) or May;  finally a Taurus t offset all the Leos..

9/15/09. TUESDAY. 6:30am. TEMPO, meet at China Camp. Will be series of 1.5M pick-ups/ .5M easier pace (not too slowly). You’ll do 4 sets of 1.5M pickups total on the 10M course

9/15/09. TUESDAY. 9am. HILL REPEATS from Church parking lot. We’ll have a variety of hill repeats planned.

9/17/09. THURSDAY. 7am & 9am. TRACK at COM. We’ll have most of you training through either the DSE Lake Merced Half Marathon or TCRS race. Those who want to taper do one set run through of the workout; otherwise do two rounds:

A/B gps: 1000 (200), 200 (200);   600 (200),  200(200);  400 (on 2′, 2 1/2′), 200(200)….(Pace the long intervals at 5K pace and the 200’s at mile pace)

C gp: two sets of:  600(200), 200(200);  400 (on 3′), 200 (200).

9/19/09. SATURDAY. 8am. ED’s TRACK SESSION at Novato HS. Same workout as  Th group.

9/19/09. SATURDAY. 7:30am HILL REPEATS and XFIT Exercise workout. Meet at base of “Villa Marin” hill warmed up and ready to go at 7:30am. Site is on west side of NorthGate Shopping Center across from old Mervyn’s store. Workout to be done in 30-35 minutes, designed for hip extension improvement, leg strength, power.

1)  1 x 12 “Grip Plate / KB Axe Swings or Woodchop”: 1 x Long, 1 x Short, 1 x Sprint, 1 x Short;

2) 1 x 15 “BB/KB/DB “Half Squat Push-Presses”:  2 x Sprint, 1 x Half, 1 x Short;

3) 1 x 15 “Grip Plate Bent-Leg Pike-Ups”: 2 x Short, 1 x Sprint, 1 x Half;

4) 1 x 12 “Burpees”:  1 x Half, 2 x Sprint, 1 x 10 Short.

After: 1 x 8 “Snatch Squats” with 12 lb bar.  Important for hip flexibility, back health, core: one of the best to do. (most people cannot execute it properly because of inflexibility).

9/20/09. SUNDAY at 8am. DSE LAKE MERCED HALF MARATHON;  at 9am is 4.5 Mile accompanying race. CARPOOL:  for those who want to carpool: meet at 6:45am by backside of CHEVRON station on first part of Sir Francis Drake Blvd before Bon Air Shopping Center (quick access back onto 101. ) I will be there on the bike to provide aid support and “encouragement”. Those prepping for a later marathon in the Fall run 4-7 miles on Saturday, then do the half for practice at marathon goal pace. This gives you about a 20 mile weekend with some MGPace practice. Kevin and Dave, Ashley, and others will be running, let me know if you want to van pool it.

Those running the half in prep for Humboldt Half: do the first  two laps marathon pace; the third shorter lap at half marathon goal pace. Anyone can practice running 1 or 2 laps for practice if you don’t feel ready for the full distance: it’s good practice to go to an event.

TCRS is in BAHIA this day also put on by Tamalpa Runners. That works also in preparation for the half : a fast 3-4 miler  is a good distance to race for the half marathon.

Monday bike ride:  8:30am. beginning of Silverado Trail (off Trancas) to practice riding in heat for Kona..Can do 25-70 miles if you want.

…more to come!

.> Check this blog for updates all during the week: I make additions, changes, or post times for weekend special workouts when small groups have runs planned. For example, NOTE that the Sat TRACK GROUP will meet at SAN MARIN HS Track (instead of Novato HS)  on 9/12, 9/26, 10/3, 11/14 due to school football practice on those Saturdays.

> I’ll print again the next part of the training schedule for the HUMBOLDT REDWOODS HALF MARATHON.

> Change in routine for Tuesday 9am group- next week: will do less Tempo on the bike path and incorporate this sustained pacing practice on hill repeats day. We’ll use longer modest grades for uphill tempo training mixed in with the hill repeats.

> I’ll be out of town this weekend; however,  there will be no slacking off on the training. See schedule below…we will emphasize mileage, or have some of our TuTh group members run the XC Run in Golden Gate Park (9/12/09) – This weekend. A worthwhile practice for you! It is close by and off-road terrain. The benefit? A XC race course requires strength over uneven terrain and it’s short enough (4M) that you it won’t affect your training and it’s fun to run with your team. The 5K -4M teaches how to race and builds terrific fitness for the half marathon. I highly recommend it for all of you. Contact your age group team captain to let them know you can make it. Deb Rushman, Sunny Blende, Jen L., Jeanie S. , Kathleen H. likely going to the race; carpool it! Women’s heat starts at 9AM so you will be done before 10AM.

9/8/09. TUESDAY. 6;30am. TEMPO from YMCA. A different course in Marinwood or McGinnis Park area with some pickups.

9/8/09 TUESDAY, 9am. TEMPO meet at church parking lot by fruit stand in Tam Valley. Warm-up to north end of bike path then do 1M pickup at half marathon goal pace or faster; then .5M easy pace (to 1.5M point); then 1M pickup to 2.5M point; easy .5M (but not too slowly);  then do 1M pickup to 4M mark…..As I mentioned from here on out we will do Tempo differently: blended in with the hill repeats.

9/10/09 THURSDAY, 7am & 9am. TRACK at COM. We’ll keep going while I and some others try to meet with the COM officials. We’ll have you do a continuous workout with 3M of alternating 400’s: first 400 @ 5K Goal Pace; then non-stop 400 @ 20″ slower pace. Repeat for 3 miles. It will be most difficult to pace correctly so pay attention to your 200 split. For 9am group a different workout (see below).

If running the XC race this weekend do 6 laps total of speedwork.

“C” group pull some 400’s during the slow lap of the A & B groups, and 200’s during the fast lap.

9AM group:  4-5 x Mile @ Half Marathon Goal pace w/ one-minute rest only. ….meanwhile we’ll have C group run 400’s and 200’s with A/B groups.

9/12/09.  SATURDAY, 8am Ed’s TRACK SESSION at SAN MARIN HS this week: note change in venue.

9/12/09. SATURDAY, 7:30am HILL REPEATS from base of hill at Villa Marin. ( I will be out of town for weekend, but here is the workout). It’s across from the old Mervyn’s on the west side of Northgate Shopping Center. One of you start the watch on the group so you start together; check the time at end of workout . MIKE HOLLAND will be bringing the workout: so Joann, Shirley, Judi, Ed, Tricia, Susan and others be ready!

1) 1 x 25 Jumping Jacks: Half, 2 x Short, Sprint ;

2) 1 x 20 reps “Mtn Climbers” : Short, Sprint, Long, Short ;

3) 1 x 30 reps “Bicycles” : Sprint , Short, Half Sprint,

4) 1 x 10 Burpees: Long, 2 x Short, 2 x Sprint

Weekend of 9/12-13. HUMBOLD REDWOODS HALF training : Long run day 15-17 miles. Could do Bear Valley 30K loop or start from COM parking lot and do Ross Common, Phoenix, Shaver, around both lakes and back. Don’t run too hilly a course: the race course is flat and fast.

> TIPS for September:  Emphasis on Tempo sessions so you simulate race pace effort. BUT, don’t overdo the frequency of quality sessions, i.e. at most two quality sessions in a week, whether it’s Tempo, Intervals or Hill Repeats. Getting your body acclimated to HMGPace is what’s key here during Sept/October, which means you thrown in easy day or day off as needed. Liz, Michelle W, Kathleen, and others remember that Robin Pendoley can run with you on the Tempo runs..

> We’ll have a practice half marathon on 9/20 at Lake Merced with the DSE Double Lake Merced half. Those training for the full marathon  run 4-7 miles on Saturday, then do marathon pace at this run: a mileage weekend, learning what you eat or not eat race morning, lock in your pace, taking on fluids and shoe preference. Those getting ready for HRHalf will do first loop at marathon pace, 2nd loop at a bit faster and the shorter 3rd loop at HMGPace. It’s not a flat course: 2M-4M a modest upgrade, but all good for steady run practice. I’ll be on the bike.

With the Tempo my focus for you is to run with “relaxed speed” at HMGPace in 4-7 mile sessions. Our other session are the long intervals on the track.

> During Sept./Oct. your best bet for success is solid consistency: you can’t cram with excessive long runs or too much speedwork. Just keep up those regular runs of 4-7 miles, the 1:30-2 -hour long run with a couple of pick-ups, stay healthy and don’t depend on “magic ” workouts. …more to come.