Week of 11/8/21: Workouts this week, Dipsea, Saturday HR/XT are on.

Hi Folks,

A number of us were on top of Cardiac to provide water aid and cheer on the runners while they crested that tough hill on a perfect day for running. I saw from our group Tom Oprendek, Carrie Basham, Ann Charlton, Olivia Lloyd, Kathleen Helmer along with many Tamalpans. I missed a number of people I know because we were filling and handing out water cups.

Brian Pilcher came over the top first, then the next runner came by 30″ later. I thought for sure Brian would take the win, but he did get passed by two other over 60 year old national class runners from Colorado. Amazing downhill running by Mike Tatum who ended up taking the win. It’s always interesting to see how the order in top 35 changes by the time runners hit the finish line!

Two weeks ago KEVIN PORTER did the Olympic distance triathlon at Lake Berryessa and found himself in the unique finishing position ” I was first and last in my division of 60+”. The bike and run portions turned out to be quite hilly. Fellow triathlete, KATHLEEN FRASER placed third in her division of the Sprint triathlon. Kevin said the entry fee was more reasonable than most triathlons (around $200, depending on the distance). The offered the Sprint, Olympic, Half and Full ironman distances. Though the fields were smaller this year due to COVID, I would expect more of a turnout next year. So if you’re looking for a triathlon that’s within a modest driving distance; keep this one in mind.

Some upcoming events: 11/14/21 Clarksburg Country Run: good course for a PR in the half and 20 miler; a good prep for the upcoming Cal Int Marathon in early December.

12/19/21 Christmas Relays at Lake Merced 4.5 mile loop around the lake. Teams consist of four runners with a slew of categories. I think we can form teams from our own workout group and join in with Tamalpa runners if we need to fill specific age groups.

11/9/21 TUESDAY. TEMPO day. (If you ran Dipsea take a rest day or just easy flat run day). After the warm-up run portion get in a 2′ pick-up to acclimate (1′) – 12′ tempo (4′ easy) – 8′ tempo and then continue with run to finish. If you are on Crown Rd. can get in that uphill near the end of the road for a long pull.

11/10/21 WEDNESDAY. STRENGTH TRAINING Circuit for this week:

Deficit KB Sumo Deadlifts

Alternate Foot To Hand Placement

Inverted Row

Ball Transfer

BB Romanian Deadlifts

R/L Standing Presses while opposite hand holds kettlebell overhead

Weighted Plank

Figure 8’s

X 15 Swings

Farmer / Rack Carry

11/11/21 THURSDAY. SPEED-WORK preferably at a track. Leg speed for the 5K. After the usual warm-up run, 6 x 30 meter pick-ups, some skips and butt-kick; do 2 x 100 (100) stride-outs, do:

4 x 200 (200) at under 5K pace, 1 x 600 (200) at 5K pace, 2 x 300 (100) at under 5K pace, 4 x 150 (50) at mile speed, 1 x 600 (200).

You should notice that after the 200’s, 300’s, 150’s, the 600’s should feel “mechanically easier” and run with better flow because the pace will be slower than the shorter intervals. I observed that when my runners focus on the 5K distance as a test of high threshold running and fitness; they run personal bests (PB) for their 10K and half marathon distances. For example work on the 5K speed, improve that time, you can predict your 10K time by doubling your 5K time, plus a minute. It may be more productive and require less recovery time when you focus on improving your 5K speed.

11/13/21 SATURDAY. HILL REPEATS/XT/LOADED CARRIES/SPRINTS. 8AM at Seminary College off Seminary Drive in Strawberry area. Drive up the entry road and park in Lot C; arrive earlier so you get in a warm-up run and be ready to go at 8 am. A few members of the group who are injured or simply not running; can some get in the LOADED CARRIES and kettlebell swings.

LMK if you are joining on Sat:

Note that we will NOT be holding the Saturday workout on that Holiday Weekend, Saturday, 27th; we may be away for Thanksgiving and others in the group may be out of the area also.