Workouts update and club-related notes

Hey everyone! Some random notes are sprinkled in here along with the next few weeks worth of workouts. We hope to have more appropriate track season weather in store for us (fingers crossed) and will have more daylight to manage our workouts over at the University of California's Edwards track facility. Hang tough, springtime and daylights savings are not that far away. I also wanted to point out to some of you newer members now is the time to order your singlets (specify men's or women's as well as sizes) as club president Joe Binder is putting in all singlet requests fairly soon.

If you wish to compete in scoring races for the Strawberry Canyon Track Club it will also be necessary to register as a club member with the Pacific Association of the USATF (http://www.pausatf.org/) for the 2010 racing calendar year. A 'join now' button feature is available on this Web site directly linking you to this page, and our club's numeric affiliation is Tean #384. All Pacific Striders are welcomed with open arms and yet they will need to update or correct their status with PAUSATF as well as order singlets with Joe Binder.
Note our Saturday morning long run sites are sometimes decided on the fly, and typically rotate between Redwood Park in the Oakland Hills at Skyline Gate, the Wildcat Trail near Jewell Lake in Tilden Park and an occasional jaunt to Marin County or San Francisco for a long run in a new environment. There is also a rumor of a Palo Alto-area run soon.

If it's raining cats and dogs, we will default and head over to the Lafayette-Moraga bike Path or Iron Horse Trail in the East Bay. The long runs typically range from 8-18 miles and marathoners/ultra-marathoners with unique mileage requirements are recommended to arrive early, log their requisite extra hour or whatever their training program's volume calls for, and join up with the group for the remainder of the run.

In addition to the two big track meets, there are two PAUSATF races on the docket for March, the 10-mile in Redding and the ATB 12K in SF/Marin. Let myself or an officer know if you have any questions or comments. Tim Keenan was coordinating the 10-mile race and his email is t.keenan@att.net.

On a prelimiary note, we will be volunteering at the Brutus Hamilton and Pac-10 track meets in April and May at UC-Berkeley. Keep an eye out for volunteer and lap-counting volunteer requests, and this is a wonderful opportunity to get up close and personal with world-class runners as we will be trackside.

Last but not least, Wednesday is noted as a drills and core conditioning day and Eva Stuart has wisely availed herself of Mark Jellison's recommended drills, plyos and speed/strength/core conditioning classes held at Cal's track on Wednesdays. It is open to all Cal students, staff and faculty. Mixing that in with an easy 30-50 minute jog is conducive to get in the auxiliary work all in one very capably instructed training session.

The workouts (subject to tweaking):
Monday, Feb. 15
Long distance runners:
4-5 x 800 with 400 rest AND 3-5 x 800 with 200 jog rest
1500-3K runners:
400-600-800-1000-800-600-400 with equal distance walk-jog rest
800-meter runners:
3 x 800 ( between 3K down to 1500 pace) with 800 rest (no spikes) AND 5 x Le Conte Hill
Thursday, Feb. 18
600 at sub-15K pace + 200 at sub-5K pace (3-6 Miles all)
(All-comer meet distance racers do 6-8 x 60-90 second trail fartlek run on Wednesday, Feb. 17; midle-distance runners do 8-10 x 200 in spikes with 200 slow rest; distance runners can opt for the 200s)
Monday, Feb. 22
Long distance runners:
*3 x 1200 with 400 rest *milers do 2 x 1200 but harder AND all do 6 x 400 with 200 rest AND 2 x 300 with 100 walk rest (fast 300s)
Middle distance (800-meter) runners (wear spikes if you have them):

1000 or 1200 at sub-3K/close to 1500 pace, full recovery; 10 x 200 with 200 walk-jog rest
Thursday, Feb. 25
All runners: 5-speed tempo (20-40 minutes)

I believe there is another all-comers meet at Los Gatos on Feb. 27.
Monday, March 1
Long distance crew:
2 x Mile with 400 rest AND 6-10 x 600 meters with 200 rest
Middle distance crew:

4 x 600 meters with 1000 rest (long recovery rest, run these hard) AND 4 x 150 meters with 250 walk-jog.

Thursday March 4
Straight tempo run, 3-7 miles decreasing pace a few seconds per mile each mile (possible uphill firetrail tempo depending on weather/lighting).