Hi Folks,
GORDON STEWART: Sadly, this morning I received a call from Cora, Gordon’s wife, that he had passed away this morning at his home in Sebastopol. He suffered from Pulmonary Fibrosis which greatly impairs breathing and results in a gradual decline and the ability to breathe. Awful.
I first met Gordon by Stow Lake in Golden Gate Park where I was leading a workout group for the Institute of Health Research during the early 1970’s which was doing research on the effects of running on blood chemistries and more. The goal was to improve the Annual Physical Exam and see how exercise affects fitness, blood chemistries, treadmill testing, strength and flexibility. Gordon was one of the participants in this grant funded program and became a life-long friend. He was one of the first board members when I founded Tamalpa Runners back in 1976 along with Lisa Spielman, Don Pickett, Al Kreuzberger, Harry Hlavac and others. Gordon became Tamalpa’s second President. Tamalpa grew rapidly as the “Running Boom” hit after Frank Shorter and his winning the Gold Medal in the 1972 Olympic Marathon. We focused on key workouts for the Club, i.e., Tuesday Tempo runs and Thursday Track sessions with distance runs from the already established one from the Mt. Home Inn. Within a short time Gordon and friends joined my parents with runs from their house up on “The Hill”. Many new runners to Tamalpa got their start on “The Hill” which was followed by a potluck breakfast. Good days for Tamalpa.
Gordon was a talented software developer and worked with IBM Series One computers during the early days. He first wrote the software for scoring races and helped me set up Total Race Systems; once we were up and running it became our business. Gordon and I also came up with the idea of the Runners’s Schedule Magazine while we were in Southern California meeting with other race directors and timing groups. There was a LDR calendar printed up by the AAU once per year ( they were the governing body of running at that time); we wanted to change that. We decided to publish a monthly updated listing of races and entry forms provided by race directors so that dates and races were kept current. It became the definitive resource for runners and race directors – all until online registration came onto the scene! It was quite a ride!
9/17/24 TUESDAY. TEMPO run day. Select a flat to rolling dirt or paved terrain course for this workout so you can emphasize a high aerobic steady effort at 10K-15K race pace. After the warm-up mile get in:
6′ tempo (1′ easy run) – 10′ tempo ( 1:30 easy) – 6′ tempo, then run to finish of workout.
9/18/24 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ DEADLIFTS. 8 AM at Warren’s gym. You’ll get in warm-up mobility exercises and 60 KB Swings.
9/19/24 THURSDAY. SPEED-WORK. At your local track. Get in the warm-up mile, then 6 x 30 meter quick cadence pick-ups, Skips and Butt-kicks:
A gp: Two rounds of 1000 meter breakdown: (1000 (200) – 800 (200) – 600 (200)).
B gp: Two rounds of: (2 x 100 (100) – 2 x 150 (50) – 2 x 200 (200))
9/21/24 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/KB CLEANS & PRESSES/ DEADLIFTS. 8:30 AM Start in Lot “C” of the Seminary College ( 201 Seminary Drive, MV/Strawberry area).
I will open the chain gate about 8:05 am…
KeesTraining 