A general note, let's start bringing digital cameras to races or even workouts so we can snag some good group photos. Also for anyone trying to reach me specifically, the best way is via two emails: coachcarlrose AT gmail DOT com or cerose88 AT aol DOT com.
After spending the year beating Cal's track into submission, our club will have an active volunteers role with the internationally renowned Brutus Hamilton Distance Carnival on Friday evening, April 23rd, assisting the University of California track and field program with its timing of the meet. Anyone interested in spending a pleasant evening helping the University of California and New York Roadrunners Association with the lap counting duties (while sitting right at track side) should notify me so I can submit a master list to assistant coach John Rembao. Last year we had little problem filling up the 15 or so timing slots they had available for the meet, and many of you have expressed interest this year as well. I recommend you plan to dress somewhat warmly for this and bring a snack plus water.
In addition to receiving a snazzy T-shirt, last year's race volunteers were treated to meeting some of the world's best runners, as well as witnessing nine men dip under 28:00 for the 10000 right there on the Cal track we train on. We may even get some of our own runners into the "B" heats of the 800, 1500 and 5000. There is a possibility I might have some Kenyans I coach entered into the "A" heat of the meet as well, unless they are given an irresistible offer to chase road race prize money.
Our club has also been invited to help with the Pac 10 conference championships, which are to be held on Saturday May 15th and Sunday May 16th also at UC Berkeley. This is one of the most electrifying and competitive college meets of the season.
Last but not least, on May 1st (cutting it close to finals week) we should ponder a road trip down to Stanford to watch arguably the best track meet in the United States, the Payton Jordan Distance Classic at Stanford University in Palo Alto on Saturday. This will be quite a feast for distance track aficianados and the drive is one hour each way.
And what of the Berries? Indeed, substantial PR race options await. 'Tis the season to jump into your fast local races and dwindling opportunities remain to do so. This is a list of reasonably competitive accessible road races and track meets to participate in in addition to the spectator events we might want to consider watching live. I have not evaluated possible races in venues such as Santa Barbara, Los Angeles or Oregon we could potentially draw a bead on, but they routinely host fast races and meets and might be worth checking into. If we are sufficiently motivated and organized, a weekend road trip could be in order. Do consider the Chico State Twilight meet, however, that one could be better than expected.
PAUSATF ROAD RACES:
Sunday April 18: Zippy 5K in San Francisco's Golden Gate Park. The course is not that fast, about 30 seconds slower than the track.
Sunday April 25: Big Sur 5K in Carmel. This is a long and not inexpensive way to score some points for the club, and it also coincides with the Brutus Hamilton Invitational meet at UC-Berkeley, which we will have an active role in.
Monday May 31: Marin 10K in Kentfield, a flat and fast road race.
Sunday June 6: Downtown San Rafael Mile, recently added to the PAUSATF circuit, it might present our hardy middle-distance crew with a chance to shine.
The next major road race isn't until the Humboldt Half Marathon on October 17th. There will be some earlier season cross country races to consider.
*NORCAL AND CENTRAL VALLEY TRACK MEETS (*this list is partial):
Friday, March 26: San Francisco State University Distance Carnival (@ SFSU).
Saturday, April 3: San Francisco State University Johnny Mathis Invitational (@ SFSU).
Friday-Saturday, April 9-10: Chico Distance Carnival (@ CSU-Chico)
*Three hour drive each way but a potentially fast track meet
Saturday, April 17: Woody Wilson Invitational (@ UC Davis)
Friday-Saturday, April 23-24: Brutus Hamilton Invitational (@ UC Berkeley)
Friday, April 23: Diablo Valley College Harlan Anderson Twilight meet (@ DVCC).
Saturday, May 1: Payton Jordan Invitational (@ Stanford University)
Saturday, May 8: Sac State Open (@ CSU-Sacramento)
Friday, May 14: Mills College Open (@ Merritt College, Oakland, CA)
Friday May 14, CSU-Stanislaus Last Chance Twilight Qualifier (@ Turlock, CA)
Saturday-Sunday, May 15-16: Pacific 10 Conference Championships (@ UC Berkeley)
Saturday, May 15: Senior Games (@ Sierra High School, Rocklin, CA)
Sunday, May 23: PAUSATF Championships (@ College of San Mateo)
STRAWBERRY CANYON TRACK CLUB WORKOUTS:
Monday, March 29:
Middle distance crew
12 to 16 reps x 200 @ Mile working down to 800 pace with 200 walk-jog rest
Long distance crew
24 to 40 reps. x 200 @ 3K working down to Mile pace with 200 jog
Thursday, April 1:
Long distance crew
800 @ half-marathon to marathon pace, 400 @ 3K pace (3-6 miles total)
Middle distance crew
10 x 400 with 400 jog rest
Monday, April 5:
Middle distance crew
5 x 400 @ sub-800 pace with full recovery.
Long distance crew
8-12 x 600 @ 3K pace with 200 jog + 15 seconds rest
Thursday, April 8
Middle and long distance crew (all)
20-45 minute 5-speed workout
*Possibly up at Tilden Park's Wildcat Trail if we can collectively organize this.
Monday, April 12
Middle distance crew
1 x 600 @ Mile pace
Full recovery
2 x 450 @ sub-Mile pace
Full recovery
3 x 300 @ 800 pace
Walk 100 (full recovery)
4 x 150 @ 400 pace (full recovery)
Long distance crew
THE MICHIGAN WORKOUT led by Samuel Robinson
Thursday, April 15
Middle distance crew (those not racing Woody Wilson)
5K timetrial
Recovery jog for 10 minutes,
4 x 150 @ 800 pace with 250 walk-jog
Long distance crew
3-6 Miles of 800-meter on-offs (@ cross country or 8K pace and marathon pace)
Monday, April 18
Middle distance crew
1600 run at marathon pace with 3:00-5:00 (full) recovery
4 x 400 @ sub-800 pace with 6:00-8:00 recovery
Long distance crew
5-7 x 1000 @ 5K pace with 60 seconds recovery
Thursday, April 22 (double speed week)
Middle distance crew
10 x 200 @ 800 or faster pace with walk 200
Long distance crew
6-7 x 1000 with 400 rest @ 5K pace, kick hard @ Mile pace the last 200
Tuesday, March 23, 2010
Thursday, March 18, 2010
Workouts Through March 25
Everyone please note that Jack Wallace will be leading optional dynamic motion drill sequences prior to Monday and Thursday workouts. Also take note of the recommended paces included in this sequence of workouts. Devon Walton is going to help prepare green sheet replicas from his Nike Farm Team days for those of you who expressed an interest in having these available.
Monday March 8
Middle distance crew:
300 @ 800 pace (100 walk rest)
Monday March 8
Middle distance crew:
300 @ 800 pace (100 walk rest)
200 @ 600 pace (200 walk-jog rest)
(4-5 sets)
Long distance crew:
6-8 x 1000 @ 5K pace or faster with 400 walk-jog rest
Thursday March 11
Middle distance crew:
5-6 x 800 @ 3200-5K pace with 400 walk-jog rest
Long distance crew:
500 @ cross country to 5K pace
300 @ marathon pace
(total 4-5 miles or 6400-8K)
Monday March 15
Middle distance crew:
1000 @ Mile pace
walk 400
800 @ sub-mile pace
walk 300, jog 100
600 @ 1K pace
walk 200, jog 200
400 @ 800 pace
walk 100, jog 300
200 @ fast pace
cool down
Long distance crew:
7 x 800 @ 5K working down to 3K pace with 400 jog
4 x 200 @ 800 pace or faster
Thursday March 18
Middle and long distance crew:
800 on/offs (800 @ marathon pace, 800 @ cross country working down to 5K pace for 2.5-5.0 miles)
Middle distance runners do 2.5-3.0 miles of 800 on/offs, then jog easily for 5:00, then do 1 Mile of 100-meter "straights and turns" i.e. jog the turns, sprint the straightaways.
Note that there is a major PAUSATF 12K race for our club on Sunday March 21st.
Monday March 22
Long distance crew:
5-6 x 1200 @ cross country own to 5K pace with 400 jog rest
Middle distance crew:
3 x 400 @ sub-mile pace with 400 walk-jog rest
4 x 300 @ 800 pace with 300 walk, jog rest
5 x 200 @ 600 or better pace with 200 walk jog rest
Thursday March 25
NOTE there is a major meet for us at SF State on Friday March 26th.
3-7 mile tempo steady state tempo @ half-marathon working down to 10K pace.
(4-5 sets)
Long distance crew:
6-8 x 1000 @ 5K pace or faster with 400 walk-jog rest
Thursday March 11
Middle distance crew:
5-6 x 800 @ 3200-5K pace with 400 walk-jog rest
Long distance crew:
500 @ cross country to 5K pace
300 @ marathon pace
(total 4-5 miles or 6400-8K)
Monday March 15
Middle distance crew:
1000 @ Mile pace
walk 400
800 @ sub-mile pace
walk 300, jog 100
600 @ 1K pace
walk 200, jog 200
400 @ 800 pace
walk 100, jog 300
200 @ fast pace
cool down
Long distance crew:
7 x 800 @ 5K working down to 3K pace with 400 jog
4 x 200 @ 800 pace or faster
Thursday March 18
Middle and long distance crew:
800 on/offs (800 @ marathon pace, 800 @ cross country working down to 5K pace for 2.5-5.0 miles)
Middle distance runners do 2.5-3.0 miles of 800 on/offs, then jog easily for 5:00, then do 1 Mile of 100-meter "straights and turns" i.e. jog the turns, sprint the straightaways.
Note that there is a major PAUSATF 12K race for our club on Sunday March 21st.
Monday March 22
Long distance crew:
5-6 x 1200 @ cross country own to 5K pace with 400 jog rest
Middle distance crew:
3 x 400 @ sub-mile pace with 400 walk-jog rest
4 x 300 @ 800 pace with 300 walk, jog rest
5 x 200 @ 600 or better pace with 200 walk jog rest
Thursday March 25
NOTE there is a major meet for us at SF State on Friday March 26th.
3-7 mile tempo steady state tempo @ half-marathon working down to 10K pace.
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