Week of 9/2/19: Workouts,Track, Saturday HR/XT, Sunday “The Johnny” 4.1M race

Hi Folks,

Update on Friday, 8 pm: For SATURDAY HR, it WILL BE A GO; I have had these confirmations for joining the workout: Lisa L, Shirley D, Dave C, A.J., Gayle S.,

I am out at 4:30, but will check if there are more responses during early evening.

updated on Wed: Remember, that our Tamlapa Running Club puts on The Johnny 4.1M Challenge, for the XC PA/USATF circuit on Sunday, 9/29/19. I encourage you to take part and run the race; the more we have running from Tamalpa Club, the better. Slow or fast it doesn’t matter: “hot shots” can score in the top group, the rest of us help displace competitors further back. It’s also a local run, on dirt terrain!

If you are not going to run the club can always use volunteers. Sandy and I will be there to help with pre and race day reg.

There will be three races so there is room on this course: 9 am- Women, 10 am – Masters Men, 11 am – Open Men.

Just completed our 10th year of the around Lake Tahoe ride with TJ and Judi last Saturday. It’s always a special course around the “Big Blue” with its unmatched scenery and challenges, but satisfying to complete it again. Cal Trans is working to complete changes that will improve traffic flow with a new bridge across the Truckee River and two roundabouts. These changes will greatly reduce traffic congestion that is constant at the main traffic light with cars heading south and north on the West side of the lake, also coming in on 89 from Squaw Valley direction, and finally those coming from East into Tahoe City.

New HALF MARATHON WR – 58:01 set by GEOFFREY KWAMWOROR , Kenya at the Copenhagen Half Marathon recently; that works out to 4:25.5 per mile! His 5K splits: 13:53, 13:41 (27:34 at 10K); 13:31 (41:05 at 15K), 55′ at 20K (12.5 miles) and then finished the 13.1 in 58:01. He is passing up on the World Championships to focus on NYC Marathon in early November.

9/24/19 TUESDAY 8 am TRACK at COM. This week will be the “1000 Meter Breakdown”. After the usual warm-up, 6 -8 x 20 meter pickups and 2 x 100 (100) stride-outs:

150 (50), 200 (200), 1000 (200) at just over 5K pace; 800 (on 5′ or 6′), 600 (200) at 5K pace, 400 (on 3′), 200 (200), 150 (50). Stretch after workout and cooldown.

9/25/19 WEDNESDAY 8 am start. MADISON AV GYM workout at Warren’s with Kees. 100 Swings / Mobility routine, Circuit, Deadlifts.

9/28/19 SATURDAY 8 am start for HILL REPEATS/XTraining – it is a GO at Olivett Seminary College, off Seminary Drive. Park along Seminary, run your warmup run and meet up to first street level. Workout includes four exercise stations and 4 sets of 5 hill repeats done for time. That is followed with Loaded Carries and Trap bar Deadlifts.

LMK if you are attending by Friday day. If you are running The Johnny the next day I’d skip the HR; you’re going to need your legs for the race.

So far joining the workout: Lisa L, Shirley D, Dave C, Gayle S, A.J., –

9/29/19 SUNDAY 9am – Women, 10 am – masters Men, 11 am – Open Men. The JOHNNY CHALLENGE, 4.1M held at Miwok Meadows in China Camp area (it’s about 3/4 mile south of Back Ranch Meadows, not at kiosk entry area). Park carefully along road; carpool when possible because parking is tight and we have many clubs joining in on the race.