Hi all,
RESULTS: AJ Kallet’s daughter, SALLY, completed her BOSTON MARATHON today (4/21/25) in a solid time of 3:17:56 on a good clear weather day. This placed her 9,161 st place out of 28,793 runners, 1825th female (out of 12,439) and 1471st in W 18-39 age group (5546 in that group). Top 3 women pros broke the previous C R (2:21) with 2:17:__). I wonder each one wins the bonus of $50K if someone breaks the Course Record.
JOSHUA BORNSTINE, 37 of San Rafael and a fellow runner also ran Boston for the enjoyment of the day and in honor of his father. He ran 2:51:51 (1:24:37 at halfway) to place 2607 overall with a 6:37 pace; 2467th in men’s field and 1993 in his age group. Very sold, Josh! That looks to be over 3000 runners under three hours!
Runners need to qualify to run the Boston Marathon and it is amazing how many runners across the country meet that challenge ( you can the qualifying times by age group for men and women on the Boston Marathon site). In this year’s 2025 event: 211 runners broke 2:30:00, 4,683 broke three hours which requires sub 7-minute pace; 3871 women broke 3:30:00! I recall during the 1980’s I ran Boston on a cool overcast day: and saw that over 300 broke 2:30:00. I was 1485th with a 2:46:15; there was a group of runners behind, in front and to the side of me the entire way! Meeting a time oeglgggg
4/22/25 TUESDAY. TEMPO run pieces at a 10K race effort so that is’s a highly aerobic effort but under control. After the warm-up mile pick up the pace and run
5′ Tempo (1′ easy jog) – 11′ tempo (1:30 easy) – 5′ tempo; then easy run to finish..
4/23/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ DEADLIFTS. 9 AM. at Warren’s. Get in your warm-up ( I’ll have a white board with the routine).
4/24/25 THURSDAY. SPEED-WORK at your local track. Still working towards that 5K TIME TRIAL After the warm-up mile, do 6 x 30 meter pick-ups, mobility work; then 2 x 100 (100)
A gp: TWO rounds of: (2 x 200 (200) – 2 x 400 (on 90″) – 1 x 600 (200) – 800 (200))
B gp: TWO rounds of: ((2 x 100 (100) – 2 x 150 (50) – 22 x 200 (200) – 1 x 300 (100 or an even interval start point) – 1 x 400 (on 3′))
4/26/25 SATURDAY. HR/XT/MOBIOITY/SWINGS/LOADED CARRIES/KB CLEAN & PRESSES/DEADLIFTS. 9 AM in Lot “C” of Olivet Seminary College ( 201 Seminary Dr. Strawberry/Mill Valley area).I’ll arrive earlier about 8:40 to open the chain gate so you can park and do your warm-up routine prior to the start of the non-stop workout with two main whiteboard workouts.
Finisher: Deadlifts
4/27/25 SUNDAY. WORKOUT GROUPS/ TAMALPA RUNNERS/ FRIENDS SOCIAL .4-6:30 PM or ao. Held at OUNCES OUTDOORS located across from Kohl’s on the west side of Northgate Shopping Center (5800 Northgate Dr) ….I need to give OUNCES OUTDOORS a rough head count; please text me if you plan to attend: 415/595-1307.
KeesTraining 