Hi Folks, Hope the Holidays went well for you and your families. We’re still capping off the 2009 with some runs, then I’m listing some key races through March (see below) and will be adding our own key weekend runs for those doing Kaiser Half (2/7),  Napa Marathon (3/7/09) and Boston (4/19/10)

> Remember, TUESDAY, 9 a.m. group DIPSEA Practice run (see below) and Friday, New Year’s Day is RRGrade, “Tamalp d’Huez” 8M run at 9:30 a.m.

NEWS – A new race in the works.  One run I do want to put on is the 8M run up the RRGrade and perhaps call it “Tamalp d’Huez” . I’ve been talking with Fred Runner of the Crookedest Railroad Society which would be a beneficiary for the run and a perfect tie-in: they  have  museum at the top and lead hikes on the RRGrade. I’m looking for a date in April and that would also serve as a tune-up for the 100th Dipsea.

> For Sunday 12/27/09; for those preparing for Boston I’ll be posting revisions because there are changes since CIM. (Recovery was needed so we had to delay the long runs). This Sunday 15-16 miles. For the following weekend, it’s two medium days, one being the RRGrade run on Friday (New Year’s day), then 7M on Saturday, 6-10 on Sunday. Those gearing up for NAPA MARATHON should get in a solid three days because March 7th will come quickly. As I’ve mentioned before doing the moderate distances over 3 days vs doing a long run will get your mileage going productively.

12/29/09. TUESDAY. 6:30 a.m. TEMPO from YMCA.

12/29/09. TUESDAY, 9 a.m. group. DIPSEA Practice run. Meet at Old Mill Park. Let me know if you need ride back from Stinson. Sandy may be driving, especially if we have some kids running such as Dini, Olivia and others..Good practice for everyone to get familiar with the course. Others interested can join in also.

12/31/09. THURSDAY. 7 a.m. & 9 a.m. TRACK at COM.

A/B groups:  3 x Mile (400) run at 5K goal place (or just getting going do at 10K pace)…figure out your pace for each 400. Examples: to break 20′ is 6:26 pace, is 1:36/400; 3:12 (800), 4:48 (1200), 6:24 for the mile..for 8′ pace=24:51 for 5K which are 2′ laps…23′ 5K=7:24/mile or 1:53/400; 3:42 (800), 5:33 (1200).  A 23:49 5K= 7:40/mile; 1:55/400, 3:50 (800), 5:45 (1200) and 7:40 for the mile.

C gp: 800 (200), 600 (200), 2 x 400 (3′), 2 x 200 (200), 8 x 20 meters with quick turnover practice.

1/1/10. FRIDAY. 9:30 a.m.   “TAMALP D’HUEZ” or RRGrade Run.  8M. Meet by cross walk at Police/Fire Station. Good run in prep for Kaiser Half Marathon. Let me know if you need ride down from top (595-1307; coachkees@yahoo.com). Bring small duffel bag with change of clothing, raincoat: be prepared for any conditions…

1/2/10. SATURDAY, 8 a.m. ED’S TRACK SESION at Novato HS. Same as Th. group.

1/2/10. SATURDAY, 7:30 a.m. HILL REPEATS/CROSSFIT. Do warm-up at 7 a.m. We’ll learn two new exercises as warm-up just prior to hill repeats. We’ve upped it now to 18 reps of various distances. Meet at backside (west) of NGate shopping Center, Northgate Drive at base of “Villa Marin” hill.Two new exercises this week:

Workout “S”

1. “SINGLE LEG BURPEES” R/L 1 x 5 reps: 2 x Short, Sprint, Half;

2. “STATIC SQUAT IN-OUT JUMP 1 x 10 reps: 2 x Sprint, Half, Short;

3. “THAI PLANK”: R/L 1 x 5 reps with hold:  Long, 2 x Short, 2 x Sprint;

4. “DYNAMIC LUNGE W/ OVERHEAD REACH” R/L 1 x 5:  Half, 2 x Sprint, 2 x Short.

1/3/10. SUNDAY. Get in solid 6-10 miles on trails. One way to up your mileage for those who always run from Ross Common is to start from COM parking lot, then do Phoenix Laker or Shaver Grade, around the Lagunitas/Bon Tempe Lakes routine; or from Five Corners do out/back on the Pipeline section.

LOOKING AHEAD:

1/17/10. SUNDAY. 9 a.m. TENN. VALLEY TCRS #1, 3.78M. First Club run. You can add mileage after or better yet, before the race.

1/24/10: Sunday. 8:30 a.m. WATERFRONT 10M and 5K (8:40 a.m). Meet at Jefferson/Hyde, below Ghiradelli Square, by Aquatic Park. A fast, flat, out/back 10Miler along Fisherman’s Wharf, Embarcadero. 10M-$10,  5K=$7. The 10 miler gives you your Tempo pace for future workouts; the 5K a benchmark for that distance to determine much of your track workouts. Those of you who have not established or done a 5K, this is a low-key, inexpensive race to do it in – and gives you the experience. ( I will be taking group over in van).

2/7/10. Sunday, 8 a.m.. KAISER PERMANENTE HALF MARATHON, 5K. A good time trial and mileage builder event. put on by RhodyCo productiions and Pamakid runners. I will be working the race that day.

2/7/10. Sunday. 9 a.m. TAMALPA RUNNERS COUPLES RELAY 2M each. at Vintage Oaks Shopping Center on East side. Two – lap course; women run first, men 2nd. Fast and flat, great for speedwork, AND a good event for the youth, so get the kids out for this one…Only a shame it conflicts with Kaiser Half.

3/6/10. SUNDAY, 10 a.m. NorCal JOHN FRANK MEMORIAL 10M in Redding and is PAUSATF 10M Championships, so if we can get teams for each men/women’s age divisions. There will definitely car-pooling to this race.

3/7/10. SUNDAY. 7 a.m. NAPA MARATHON. Most likely fills with pre-reg so check on it.

3/21/10. SUNDAY. 8:30 a.m. EMERALD ACROSS THE BAY 12K. Serves as PAUSATF 12K Championships: let’s get as many teams in it as possible; it’s local and one of the few 12K’s around. Sausalito to SF’s Aquatic Park. Put on by RhodyCo Prods.

Hi Folks, …I’m a bit behind on updates here, but count on a “normal” week -with our group workouts anyway. Schedule in the workouts for you, because with the overeating, parties, getting Xmas stuff together you’ll need the outlet -  make time for you!

> Visit us at Arch Rival for some clever and useful Xmas Stocking stuffers and training apparel, Merino wool clothing. I’ll be there Wed on..

….I’m going to update you with thoughts, brilliant tips, requests all during this week. I still need to know who gave me the book “Born To Run”;  Shari thanks for the knit beanie: came in handy during this cold weather. Keep up your good training as you prep for the tough triathlon…I have made adjustments in the training program for those who are and those who are not going to Boston Marathon in 2010.

> For the fun of it: go to YouTube and see “Silent Monks Singing Halleluia” very clever.

> See demo of some key exercises on YouTube for runners: “Overhead Squats” and some KB demos “RKC Core Six Kettlebell Exercises”…

UPCOMING EVENTS in first quarter of 2010:

>1/1/09. I’ve tentatively planned a New Year’s “TAMALP D’HUEZ” run up the RRGrade on New Year’s day, say 9 or 9:30am. I’m exploring the possibility of making this a race in March or April as a tune-up for the 100th Dipsea and benefit for Crookedest Railroad Historical Society (more on this later). I envision “Crookedest RRGrade T-shirts”, special gravity car replicas for age group winners and more. This could be a hill climb unique to Marin and an annual event includes our favorite Mt. Tamalpais landmark.

> On 2/7/09, Superbowl Sunday, we’ll have many of you do your time trial half marathon at the KAISER PERMANENTE SAN FRANCISCO HALF MARATHON/5K in Golden Gate Park. I’ll be working the event again this year.

> Some will go to Boston, a number are running  Napa Marathon (3/7/10) to qualify for 2011 so they can join those who qualified at CIM. I’ll be scheduling in those two key LONG RUNS each month and see if we can get some good turnouts for them.I’ll get the month by month workouts to you soon.

>3/21/09. EMERALD ACROSS THE BAY 12K. I’m encouraging many of our Tamalpa Club members to point towards this 12K  that runs from Sausalito to San Francisco: we’ll want to field age/sex group teams! It’s one of the few 12K’s around and it’s local which makes logistics easier for many families. We are building the Open Men and Women’s teams with new members and our Masters men/women are doing so well. Remember that entering these key events DOES HELP team scoring: everyone does count! no one is too slow to help with the team competitions or miss out on the experience.

> The Brazil Nuts are going to do a half Ironman in New Orleans the same weekend as Boston Marathon in April;

12/22/09. TUESDAY. 6:30 a.m. TEMPO from CHINA CAMP. We’ll cruise a long warm-up then work the tempo from mile 6 to finish. Coffee and donuts to follow.

12/22/09. TUESDAY. 9 a.m. HILL REPEATS plus some new variety for you. Meet at Church parking lot.

12/24/09. THURSDAY 7 a.m. & 9 a.m. TRACK at COM. Prep for Xmas eve workout; kids are out of school should have nothing but time for workouts. Hah!  NOTE for 9 a.m group: . a suggestion so we can do more of the workout together: some of you arrive earlier due to different school drop-off times. Shari and I suggest that that group get in a solid 3-4M warm-up run, time so you finish at 9:15 a.m. and then go right into the track workout with the rest of your group. You all need mileage anyway and it makes good use of the otherwise “dead time”. I’d like to see you keep more of your buddy runners with you for the quality workouts: you’ll do better – and it’s more fun. Sound good!

A/B gps:  8 x 600 (200) with some key exercises in between every other 600 ( they will make you a superb athlete)

C gp:  3 x 600 (200),  3 x 400 (on 3′),  2 x 200 (200) . Follow this with 6 x 20 meters.

12/26/09.  SATURDAY. 8 a.m. ED’s TRACK SESSION at Novato HS…..same workout as Thursday group.

12/26/09. SATURDAY. 7:30 a.m. HILL REPEATS/EXERCISES for runners. Yep, it’s the day after XMas, the indulging is over and time to get in shape for NYear’s RRGrade run.

> FLASH!   12/19/09 The World Championships IRONMAN HAWAII TRIATHLON held in Kona last October will be on TV’s Channel KNTV 3 at 1:30pm on SATURDAY. Set your taping up; perhaps you’ll see Rosy, Kevin and any others you may know on the screen.

> Let me know.  Last Thursday, as we were about to start our 9 a.m. track workout, some of you gave me XMas items which was then consolidated into one bag. I need to thank the person who gave me the book, “Born To Run“: just can’t remember who it was and there was no note or name on the wrapping. (i thank you in advance as I’m enjoying the book). . Thank you all for your kind gifts.

> Let’s plan the N ew Year’s run- on a Friday this year: I’m going to suggest the RR GRADE run at about 9:30 a.m.(later or earlier?), or Dipsea course run.

12/15/09. TUESDAY. 6:30 a.m. TEMPO from YMCA site.

12/15/09. TUESDAY. 9 a.m.  HILL REPEATS . Meet at Church parking lot in Tam Valley by fruit stand truck. I do have to meet with my Dad’s finance advisor immediately after the workout. If it’s pouring during our workout time, we’ll modify the session…

12/17/09. THURSDAY. 7 a.m. & 9 a.m. TRACK at COM.

A/B gps. 1200(400), 1000 (200), 800 (4:30, 5′), 600 (200), 2 x 400 (2′, 2 1/2′), 2 x 200 (200).

C gp: 800 (5:30), 600 (200), 2 x 400 (on 3′), 2 x 200 (200); then a series of short intervals for leg turnover, i.e. 6 x 20 meters; jog the recovery back to start and repeat. Emphasis on the getting the legs to click over quickly without even having to go too fast.

12/19/09. SATURDAY 8 a.m. ED’S TRACK SESSION at Novato HS. Same workout as Th group.

12/19/09. SATURDAY. 7:30 a.m. ( warm-up 7 a.m.) HILL REPEATS / Cross Fit exercises. Meet at base of Villa Marin hill located across on the west side from Northgate Shopping Center. If it’s raining we’ll simply do the hill repeats w/o the exercise routines in between sets.

1). Mtn Climbers 1 x 20:  Sprint-Half-Short-Sprint

2) Box Jumps 1 x 12:  2 X Short,  2 x Sprint;

3) 1 x 20 Bicycles:  Long-Sprint – Short -Sprint.

4) R/L KB  Overhead 20 meter Walk: Half- 2 x Sprint – Short.

> For XMAS Shopping, stop by Arch Rival, we’ve still have TAMALPA LS tops, short sleeve tops, some racing tops;  STOCKING STUFFER ideas, including Dr. Hannaford’s book on injuries to the lower extremities and Katy and Don Martin’s,  Marin Hiking and Trails book with excellent on one page/description on the opposite side: very practical.The expanded GU line, Balega socks are always appreciated, arm warmers by Sugoi, compression socks by Under Armour; yoga mats, the Stick massager,  water bottles and duffel bags. Brooks, Asics, and Velocity hikers are on sale, so see if your size is still available. Our running, basketball, tennis, trail runners for youth and cleats  are exellent.

Hazel Woods will also be offering Chi running lessons for the New Year which is an excellent present for someone you want to see get started on their running on the “right foot”, with correct posture, technique and avoid injuries. I’ll have more details soon.

We have expanded next-to-skin wool apparel with Smartwool, Ice Breaker and now Mtn. Hardware company entering this market. The new Prana lines and Horny Toad line are in along with the popular Patagonia Sweater Jacket item for warmth.

> Congrats to those who ran CIM on Sunday, the weather was cold but the rain held off until evening. A number of the group did PR’s, qualified for Boston – in 2011(Boston is full) and I’m anxious to see how our women did for the team competition. Times posted, I think, are gun times, though I believe the Chip time should be the one that counts for age division winners and Boston qualifying times.

I”m proud of you all on rising to the occasion and Kathy for accepting the challenge and jumping into the marathon on Thursday – short notice to say the least..Now you take the week of well-deserved rest!

Kathy Barton: 3:50:38(PR & in Boston, on our 50+ team);  Lisa Clarke 3:06:04 ; Jamie De Uriarte: 3:06:42;  Tim Fitzpatrick: 3:06:35 (Boston), Tanya Fredricks (3:05:31 , Boston); Beth Freedman 3:31:34 (Boston and on 40+ team), Kevin Porter: 4:00:44 (PR for full and did PR for half enroute!); Jeanie Sawaya: 3:51:20 (Boston bound, on 50+ team); Liz Shortino (3:09:29 (PR, Boston, met her goal of 3:10); Gayle Shimokaji: 3:50:37 (PR, 50+ team, Boston bound; 1st 50+ for PA/USATF, also for Clarksurg 30K), Michelle Spinosa (3:39:31 Boston bound-by less than 30″!, PR). Her husband, Mike Spinosa, did a 9:40 in Nov at Iroman, Arizona – a remarkable time!)

Trivia: That was Rosy’s coach, CHRIS HAUTH, who won QUAD DIPSEA.

Check with FRANK RUONA, we need more men/women to complete some teams for Sunday’s XMAS RELAYS.  email: fdruona@comcast.net.

12/8/09. TUESDAY. 6:30 a.m. TEMPO. China Camp (Buck’sLanding). I may have to miss this one, still fighting the crud.

12/8/09. TUESDAY, 9 a.m.  HILL REPEATS/TEMPO from Church parking lot. Afterwards, we’ll take the marathoners to coffee.

12/10/09. THURSDAY. 7 a.m. & 9 a.m. TRACK at COM. If it’s a downpour, I think you should do a steady 4 miler and leave it at that; let’s see how it’s going by THursday morning.

A gp:  13 x 400 (2′)

B gp:  12 x 400 (2:30)

C pg   6 x 400 (3′)

12/11/09: FRIDAY.   TAMALPA XMAS Party! IF you’re ready to dance, see you there at MV Outdoor Art Club from 7 p.m. to midnight. The dinner is by Gira Polli with wine, beer, tequila; you’re asked to bring a festive dessert to share. Cost is $25 in advance, $30 at the door or buy online at www.tamalparunners.org. Volunteers are always needed, please contact Nicole Palkovsky: nicole@palkovsky.com.

12/12/09. SATURDAY. 8 a.m. ED’s TRACK SESSION. at Novato HS.

A/B gps: 200 (200), 400 (on 2′, 2 1/2′), 600 (200), 1200 (400), 1000 (200), 600 (200), 400 (on 2′, 2 1/2′), 200 (200)

C gp: 200 (200), 400 (3′), 600 (200), 800 (400), 600 (200), 400 (on 3′), 200 (200).

12/13/09.  SUNDAY. 9 a.m. CHRISTMAS RELAYS (4/team, each runs 4.45M). Lap around Lake Merced. If you would like to run the Relays get in touch with your age/sex group coordinators, and/or form your teams: there’s always folks whom we need or want to run…Running for your club and teammates gives you special incentive.I will help carpool folks from Arch Rivalat 7:30 a.m.i.e. leave at 730 a.m. from Bon Air location so we can get there, pick up numbers, bathroom, warm-up and be ready to run. Remember to bring a bag with change of clothes, a big warm jacket, pants to keep toasty as you wait for your turn to run and afterwards; be ready for rain too. The  following is note in detail by Frank Ruona:

THE CHRISTMAS RELAYS ARE SUNDAY, 12/13/09- The Tamalpa Runners have entered 18 teams for the Christmas Relays.  The Christmas Relays are made up of 4 runner teams with each individual running one 4.5 mile leg.  Each 4 person team runs a total of 18 miles.  The Relays start at 9:00 AM.    It will be the responsibility of the individual team members to decide who will run which of the 4 legs of the relay.  Certain individuals have advised me that they would prefer to run the first or second legs of the relay because they have time commitments to be somewhere else later in the day.  Please cooperate with these individuals and allow them to run early legs in the race.  For those Tamalpans who want to car pool to the race, we will be meeting in front of the Brew Pub at Larkspur Landing at 7:15 AM on Sunday, 12/13/09.  If you drive directly to the start of the race, we will gather at the Lake Merced Parking Lot where Sunset Boulevard meets Lake Merced Drive.  Try to be there no later than 8:30 AM so that we can organize the individual teams.  If anyone has any questions, please feel free to contact me by phone-(415) 898-9340 or by e-mail-fdruona@comcast.net.   If you are signed up to run,  please send me a check in the amount of $9.00 for your 1/2 of the entry fee.  Thanks, Frank Ruona, 4 Windmill Place, Novato, CA 94945.

We have the ability to make changes to the teams and to sign up additional teams on race day.  Let me know if you cannot run or if you or a friend want to form another team.

The Tamalpa Runners Club is paying $9.00 or ½ of your entry fee and you are responsible to pay $9.00, the other ½ of the entry fee.  This year the Christmas Relays are part of the Pacific Association Road Racing Grand Prix Series.  The Relays count as a scoring race on the Grand Prix Series for teams only.  Since the race is a Grand Prix Race and we want to have as many scoring teams as possible, one requirement for the Club to pay for 50% of your entry fee, is that each individual have a current USATF Card.  If you have a 2009 USATF Card you are eligible.  If you do not have a 2009 USATF Card, you can obtain a 2010 USATF Card which will make you eligible for the 2009 Christmas Relays and all USATF Races (Road, Cross Country and Ultra Races) in the year 2010.  If you need a 2010 USATF card contact Frank Ruona and I can issue you a 2010 Card upon the receipt of $30.00 or you can obtain a USATF card online at www.pausatf.org.  If you do not have a card by race day, be prepared to purchase a card from me on race day.

I plan to have a Tamalpa Table in the Lake Merced Parking lot where we will pass out the race numbers and have bagels, coffee and drinks.  I look forward to seeing you there between 8:00 a.m. and 8:30 a.m. Let’s see if we can have another good year for Tamalpa at the relays.  It should be fun!

Stay healthy and train smart and be ready for a good end of the year race!

12/12/09. SATURDAY – NO Hill Repeats this weekend, too much going on: Club Xmas party Friday night, lousy cold rain and XMas Relays on Sunday am.

12/13/09. SUNDAY. 7:30 a.m. meet to leave for XMAS RELAYS (those start at 9 a.m.) from Bon Air parking lot by Arch Rival….I will drive to Lake Merced. Let’s see how many show up and we’ll decide how we carpool ’cause my van has no heat; I may take Sandy’s Subaru.

Hi folks,

Times/splits (10K, Half, 20M)being posted until I have to go to work for those below:

> Good luck to those running CIM on Sunday! I’m aware of some running this marathon and have listed them along with their bib Nos. so you can track them on www.runcim.org on their Runner Tracker program; they are: Tim Fitzpatrick (Bib#2060), Beth Freedman (2131), Liz Shortino(#6107), Kathy Barton (7539) Jeanie Sawaya (#5886), Tanya Fredriks (#2128) Kevin Porter (#5296), Gayle Shimokaji,  and Michelle Spinosa (6331); a number of them hope to qualify for Boston on this course. Here’s hoping the rain holds off.

Lisa Clarke: 40:52(10K),  1:30:58(half),  2:22:44 (20M) – 3:06:04(fin)

Kathy Barton 53:38,   1:57:48, 3:02:55 -

Tim Fitzpatrick: 40:52,   1:32:01 (half) – 2:23:45 – 306:35

Tanya Fredericks:  40:57  – 1:31:49 – 2:24:12 – 3:05:31

Beth Freedman 47:08  – 1:41:10 – 2:43:04 -

Kevin Porter:  52:17, 1:53:47 – 3:03:04 -

Jean Sawaya: 53:37, 1:57:48 – 3:02:55 -

Gayle Shimokaji: 52:16, 1:53:49 – 2:59:14 -

Liz Shortino:  42:06, -  1:34:10 – 2:27:14 – 3:09:29

Michelle Spinosa:  49:28, -  1:50:35 – 2:52:16

> Those of you who want to be on teams for the XMAS RELAYS (11/12/09) need to meet the pre-reg deadline by Friday. That is, email Frank Ruona at: fdruona@comcast.net and contact your age group contact at Tamalpa. Let’s try to get as many names in the hopper so we can put together a good number of 4- person teams by age group. Get your name/age/sex to Frank; either individual names or an entire 4 member roster. There’s still oppotunity to run the Relays after this deadline, but I think they needed it in by Friday to count for PA/USATF scoring.

Short Report: Andre and Rosy’s wedding went well, though we were a bit worried with the morning rain. But that cleared up by 2 p.m. , was a bit cool, but at least no big rainfall. We had a wonderfull bi-cultural ceremony in the small Bolinas church; Rosy looked striking in her Spanish theme wedding dress and the pastor, Father John O’Neil, and Sister Marion did a great job conducting the ceremony in English and Spanish. ….Reception was at Parkside Cafe at Stinson Beach. The effects of the cold were reduced by having tents in place. The Mariachi band greeted the guests and a festive mood was in the air.  After some terrific toasts to the bride and groom punctuated with Tequila shots, a slide show of Andre and Rosy from youth to present,  most of the guests danced until closing at 10p.m.

> 12/1/09. TUESDAY. 6:30 a.m. TEMPO from YMCA site.

> 12/1/09. TUESDAY. 9 a.m.  HILL REPEATS. Meet at Church parking lot.

> 12/3/09. THURSDAY 7 a.m. & 9 a.m. TRACK at College of Marin  (COM). Be warmed up ready to go by 7:25 / 9:20 a.m. Several workouts for different groups:

> Those running CIM:  2 sets of 1000 (200), 200(200); then do marathon goal pace mile without using watch and see if you can hit it.

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

C gps:  2 sets of:   600 (200), 400 (3′) 200 (200)

> 12/5/09. SATURDAY. 8 a.m. ED’s TRACK SESSION at Novato HS.

A/B gps:  8 x 400 (on 2′, 2 1/2′), 1 x Mile @ 10K pace

C pg:  4 x 400 (on 3′), 4 x 200 (200),  1 x 800.

> 12/5/09 SATURDAY. 7:30 a.m. HILL REPEATS.  Meet by Villa Marin steep driveway at backside of Northgate Shopping Center. Do warmup at 7 a.m. and be ready to go with another stunning, varied, hill repeats & exercise workout routine.

1). KB/DB THRUSTERS 1 x 10: 2 x Short- Sprint – Half

2) KB/BB “Good Mornings” 1 x 10:  2 x Sprint – Half – Short’

3) T-BAR PLANKS w/ DB/Plate  R/L arm: 1 x 10: Long- 2 x Short-Sprint;

4) DB/KB SNATCH R/L 1 x 10:  Half – 2 x Sprint, Short.

Overhead Squats 1 x 8 after workout.

At ARCH RIVAL we now have arm warmers by Sugoi and compression socks by Under Armour. Check out our Fall and Winter clothing for men and women, the trail shoes, waterproof shoes and jackets – and more. Cary, our apparel buyer, also has in those Patagonia Sweater Jackets prized by our staff, Moving Comfort windproof fleece which are very flattering , Under Armour Sweats and my favorite Merino next-to-skin wool clothing by Ice Breaker and Smartwool.  We also carry the MBT rocker bottom shoes – very helpful for those dealing with plantar fasciaiitis, low back problems, or standing and working on cement floors all day. Hazel Wood, our Chi Running expert will be providing a stocking stuffer gift  idea: package deal for Chi running lessons along with gift certificate to use at Arch Rival. More on that later. But if you have someone who needs to get started on the “righ foot” with three intro lessons on the how to of running, this is an excellent idea.

I have to be brief for now because of wedding prep work I must do…I’ll be updating when I can, but it looks like this week will be slower due to Thanksgiving. Seems like a number of folks want to run a track workout so I’ve posted it for you if you’re not doing the Turkey Trot.  This would also be the last hard workout prior to CIM, so it may work into your schedule for the holiday week.

Thanks again to MIMI WILLARD for hosting a party Sunday for all those who participated in racing for the club in the XC Series and some of the road races such as Humboldt Half. I’m going to encourage more of the groups to come out for the XC series: short courses, on dirt and emphasis on teams showing up.

11/24/09. TUESDAY. 6:30 a.m. TEMPO  from China Camp site. note, that they are working on road by Buck’s Landing: putting down new pavement, which means that when you leave it will take an extra minute as they have one lane open for about 200 yards.

11/24/09. TUESDAY. 9AM. TEMPO. Meet at church parking lot. we will work on the last good tempo for Jeanie and group: warmup to north end of bike path; 1.5M tempo/.5M easy – repeat two times…

11/26/09. THURSDAY. 7am & 9am. TRACK at COM. This is last hard workout prior to CIM. Weekend run of 10-12 miles followed by a taper week.

2 sets, i.e. go through the routine once, then repeat it again:

A/B/ gps: 1000 (200), 600 (200), 400 (200)

C gp: 2 sets of :  600 (200), 400 (200), 200 (200), 150 (500).

11/26/09. THURSDAY. look at www.Tamalparunners.org web site for info on Jason’s Turkey Trot that morning…I will not be there to time it and I am missing my Seiko Timing piece (sent to a dead address by mistake for repair work)….

11/28/09. SATURDAY. 8am. ED’S TRACK SESSION at Novato HS. Same workout as TH am groups.

11/28/09. SATURDAY. i will still be out at Bolinas with wedding celebration and not at HILL REPEATS….Those doing CIM get in 10-12 for the taper long run this weekend…

A full week of training for those gearing up for CIM; then there’s the last XC race of the season in GG Park on Sunday, followed by a party at Mimi’s for the those who raced for the Tamalpa Club this season..a beautiful day for TCRS 5K last Sunday.

> ARCH RIVAL:  NEW: Compression socks “Recharge“($19.95) by Under Armour;  Arm Warmers clorful ($40_by Sugoi so that you have arms covered without having to put on a LS shirt. Injinji five-toe socks ($14) are just in: great for yoga and simply keeping warm or blister-free! Waterproof  Nike Triax road shoes ($115); NEW- ON SALE Nike Structure Triax & Stucture Triax Escape ($79.95(normally $100) – a good solid shoe.    On sale Brooks, “Cascadia” trail shoes ($59.95).

URGENT: those of you who have received ASICS sox from me, please give John at Arch Rival or me some feedback on their performance, thickness or thinness, chafing, etc. Need them ASAP: the rep has been asking for feedback before they launch them.

11/17/09.  TUESDAY, 6:30 a.m. TEMPO. From YMCA.

11/17/09. TUESDAY, 9 a.m. HILL REPEATS. Meet at Church parking lot.

11/19/09. THURSDAY. 7 a.m. & 9 a.m. TRACK at COM. Little bit lighter session due to XC on Sunday, but not too much: most are training right through

A/B gps:  2 x 200 (200), 2 x 600(200), 4 x 400 (on 2′, 2 1/2′), 2 x 600 (200), 2 x 200 (200);…Those training for CIM add 1M at 10K race pace.

C gp:  2 x 200 (200), 1 x 600 (200), 2 x 400 (3′), 1 x 600 (200), 2 x 200).

11/20/09. FRIDAY.   My DAUGHTER comes into town with grandson BJORN….Now ONE WEEK until Andre and Rosy’s wedding.

11/21/09. SATURDAY. 8 a.m. ED’S TRACK SESSION at Novato HS.

(NO HILL REPEATS this Saturday, due to helping with Sat am LONG RUN from YMCA (at 7a.m.) with Jeanie, Dave C., Kevin P., Gayle S., Kathy B and others who will be running anywhere from 9-13 miles for their long run) Time TBA, but I think it will be 7am due to everyone having to get to somewhere later that morning! I’ll post it later.

11/22/09. SUNDAY. 9 a.m. PA/USATF XC RACE ( the last XC race of the season) I’m encouraging that most of our 7am and 9am groups take part: it’s a special dirt run in GG Park (Lindley Meadow area, nextnorth side of Polo Fields off JFK Drive)  with many teams competing. It’ s also the way I think running was meant to be: over varied off-road terrain with you against the course and clock with modest size fields. And if it could rain: that’s better, more like real XC running.. . I’ll be taking my “limo-van” of people over at 7:45 a.m. from Bon Air parking lot near Arch Rival. I’ll leave GG Park at latest, 10:30 a.m. to get back to work. Here are the times:

9am: WOMEN’s heat over 4M course; 9:45 am: MASTER’s MEN: 6M course;  OPEN MEN 11 am.

11/22/09. Tamalpa Year-End Racing Team Party/BBQ, Sunday, November 22, 2009-2:00PM. 50 Ridgecrest Road

Kentfield, CA 94904 US.  Come celebrate the success and good times enjoyed by Tamalpa Racing in 2009.  It was a great season.  We worked hard.  Now let’s play hard!  Everyone who is participating in, or tempted to participate in, PA racing for the club is encouraged to come.  If you have a friend or acquaintance who’s a potential recruit for the team (current Tamalpan or not), bring him or her along!  As this event is timed to coincide with PA cross-country championships (a few hours after the Men’s Open race), we expect a strong turnout of cross-country racers, but we’re also hoping to see our compatriots who race on roads and trails.  We are providing food for the grill: burgers, veggie-burgers, sausages and buns; plates, cups, utensils, and various drinks.  Additional food and drink contributions are welcome.  We particularly need side dishes and desserts and coolers packed with ice (into which we can put drinks).  Hope to see you all on November 22!  Dave Covey 415-388-7616         415-388-7616 and Mimi Willard 845-661-3825         845-661-3825.

RESULTS: Leonora Balfour run BIG SUR HALF MARATHON which had a large field enjoying the coastline of Monterey; 2:09:17

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…