Week of 2/24/20: Workouts/ Saturday HR workout is Dipsea prep in full swing/ USA Men/Women’s Olympic Marathon Trials on 2/29/20; televised on NBC/Make predictions; win meal

Hi Folks,

WIN A MEAL: Saturday, 2/29/20 are the USA Olympic Marathon Trials held in Atlanta, Georgia. Let’s have a bit of fun with this members of my workout groups emailing me your top predictions by 8 pm Friday night for the top three men and women who will be on the USA team and win breakfast at Bogie’s on Fourth street in San Rafael. I had few takers on picking the men and women top three winners who would make up the team for the USA. My two “likely” winners and one a bit of a long shot:

WOMEN: Sally Kipyego, Emily Sisson, Aliphine Tulianuck; other two likely Jordan Hasay, Sara Hall

MEN: Galen Rupp, Jared Ward, Scott Fauble; other two likely to make it are Leonard Korir, Chris Derrick.

I did do a good job of at least selecting three out of 6 correctly and won a Thai dinner.

  • Napa Marathon and half marathon are on Sunday, 3/1/20; both are sold out! Some of us are planning to cycle on the Silverado course because it is the one day of the year no cars are on the road for several hours. The races start at 7 & 7:30 am so I suggest an early start because I think they open the road to cars about noon or earlier starting from the Calistoga end. The
  • course turns off Silverado at about mile 23 to work its way to finish at Vintage High School.
Hans on an island off the coast of Africa competing in some crazy run

He’s officially 80 years young now! You’re the man, Hans!

2/26/20 WEDNESDAY 8 am MADISON AV GYM workout at Warren’s with Kees. Warm-up 100 Swings/mobility exercises, the Circuit and finish with deadlifts

2/27/20 THURSDAY 8 am TRACK at COM. The buildup continues to 3 miles of speed work as Dipsea season prep is in full swing prior to getting on the course. After the warm-up, 6 x 20 meter pickups with fast cadence; 2 x 100 (100):

4 x 800 (200 easy, but keep the jog going after you complete each 800), 2 x 400 (on 3′) at faster than 5K race pace. Think of it as 800 meter Tempos: “comfortably stressed” and under control.

2/29/20 SATURDAY 8 am. SATURDAY HILL REPEATS/XT/LOADED CARRIES/SPRINGS/TIRE PULLS. Meet at Olivet Seminary College off Seminary Drive about 7:30 and park along Seminary Drive; do warm-up run so you’re ready to go by 8 am. Those not running Dipsea still have appropriate workout with the group and can put the emphasis on fewer hills, more pickups and loaded carries. Those not running can do the loaded carries for strong structural base: something productive for everyone. LMK if you are attending.

joining in: Kathleen, Joe, Judi, Amanda, Elizabeth, Tom, Peter E, Sabine, Peter, Lisa L, Chris, Jill N, Donna,

RESULTS: A new Women’s WR half marathon was set at the RAK Half Marathon. YESHANEH ABABEL ran a 64:31, beating out Brigid Kosgei, the WR holder in the marathon ( 2:14) who also dipped under the previous WR with a 64:49. Folks this is a sub 5 – minute pace half marathon! Remarkable! Some of Ababel’s 5K splits: 15:07-15:11-15:23-15:30 ( 15:32 is 5′ per mile pace). Amazing run. Ababel was second to Kosgei by about 7 minutes at Chicago Marathon; this time she took the win in the half. Eight women ran under 67:00!

The USA OLYMPIC MARATHON TRIALS are coming up on 2/29/20 featuring a wide range of ages among those who qualified. TIERNEY WOFGRAM is only 15 years old and made the cut for qualification running a 2:40:03 ( about 6:05/mile!) at the Twin Cities Marathon. Nothing I’d recommend for such a young person, but she did it and has a talent for long distance running.

There also three older male runners, one is BERNARD LAGAT, 45 who will be looking to participate in his sixth Olympics! He represented Kenya in 2000, 2004; the rest for the USA. He has the second fastest 1500 meter time ( 3:26:34) , ran in five Olympics, won two medals and was second in the top five. He ran as a pacer for Eliud Kipchoge when he ran under two hours.In preparation for the 2/29/20 he took in six weeks of training in Kenya after 1-1-20. He ran a 2:12:40 in the Gold Coast Marathon. in Australia. He focused on hill training while in Kenya. The Atlanta course has 1389 feet of climbing and 1382 feet of descent you can see this will take a strength – and fast runner.

How to qualify to enter the USA Olympic Marathon Trials in Atlanta: To qualify for the 2020 event you have to have run on a USATF certified course between 9/1/17 – 1 /19/20; for the women 9/1/18 – 1/18/20.

For the marathon “A” standard for men is 2:15:00 ( you get your transport to the Trials). The “B” standard is 2:19:00 or better. One of our local runners, Jake Schmitt, ran a 2:18 to punch his ticket to the Trials! For the women: “A” standard: 2:37:00 or better, “B” standard 2:45:00 or better. For the half marathon women need a 1:130 or better.

The event will be shown on TV on NBC on 2/29/20, noon -3 pm ET. The races run start at 9 am for men and 9:13 for the women.

The web site: LetsRun.com has been profiling about 17 men and women who have qualified; these are Hoka One athletes who have made the cut. I think you’ll find it interesting to read about such a diverse group of runners who have made it to Atlanta. It will be more meaningful when you see them in the race on Saturday on NBC SPorts.