Hi Folks,
This is Fourth of July weekend begins towards the end of the week. You will need to let me know if you will be in town to join in on the workout; if we don’t have about six for the workout we’ll forego the session. You can text me by Thursday so I can post the schedule.
I was made aware of the passing of one of our top Bay Area women runners, LESLIE MCMULLIN. Leslie was a talented runner on the Northern California circuit whom many fellow Tamalpan runners knew well. Sandy and I have known her over our years of timing races and her association with Tamalpa. I remember well when she and I ran in the first Big Sur Marathon against a fierce headwind, all the way up the coast from Pfeiffer Park to Carmel. Leslie took first place and proceeded to take a good number of wins or top three placements on the PA Circuit during the 1970′, 1980’s and 1990’s ,
She qualified for the 1984 first Women’s Olympic Marathon Trials held in Olympia, Washington. She ran a 2:42 well under at the qualifying standard of 2:51:15. She was joined by SISTER MARION IRVINE who also qualified for the Trials as most of you know. During the later years of both of their careers, Leslie became a close friend for Marion and bonded with hereafter she helped Marion with travel to a number of talks. She helped escort Marion to the 40th Reunion of the 1984 Olympic Marathon Trials while Sandy and I meet them in Olympia. It was a special gathering for a good portion of all the women who had qualified in 1984. Leslie also coached many runners who participated in the Team in Training Marathon Training program and led the largest group of participants in California. Leslie was very private about her battle with cancer and only a few of us were made aware of her long struggle with the disease. She did not want to make “a big fuss” over her challenge with the cancer. She will be
6/30/26 TUESDAY. TEMPO run pieces at 10K race pace effort over dirt or pavement terrain. After the warm-up mile you will run at a very steady high aerobic , but controlled pace interspersed with short breaks. The idea is to simulate the steady non-stop running you’d do in a distance race.
8′ tempo (90″ easy run) – 10′ tempo (2′ easy) – 6′ tempo, then run to finish
7/1/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym. Do your warm-up mobility routine and 50 swings prior 10′ to the Circuit.
7/2/26 THURSDAY. SPEED-WORK at your local track. After the warm-up run and drills. The idea here is zero in 5K pace with the 600’s alternated with a quick turnover pick-up for 200 meters at mile pace. Will teach you pacing and develop accurate pacing.
A gp (those running 35+ miles/week. 2 x 100 (100) – 6X ((600 (200) – 200 (200)) the 600’s at 5K pace; the 200’s at mile pace.
B gp: 4 x ((600 (200) – 200 (200))
7/4/26. SATURDAY. HR/XT/LOADED CARRIES/SWINGS/DEADLIFTS. we’ll announce if workout is a go.
KeesTraining 