Rob On The Run

Hey run clubbers.  I got a great email today from one of our SF Bay Area members.  He’s started his own blog.  While some people track training through online tools and others use diaries, Rob has started www.RobOnTheRun.org  Reading his first post may just increase the number of e-resumes for jobs near there by 10% this next year.  Who doesn’t want almost perfect weather year round and a huge running community?

Are you a club member who also have a blog (about running – or at least loosely related to fitness)?  Send it to admin@runuscg.org to get it published here.

East Bay Track Workout on Feb 10th

Hoping for sunny weather this week, we’ll return to Piedmont for a combination of hills and track work. The more the merrier…. shooting for a 4:45 tee off @Piedmont Track

1.5 mile warm up

10X hill repeats (43 sec average)

3X800m with a 400m rest (2:25 Pat/2:35 rest of us)

1.0 mile warm down

Workout – WED 3 FEB 10

What: Track Workout
Time: 1700 start warmup (1-1.5mi)
Location: Witter Field (Piedmont Track)
set: 6×800 (200 jog recovery btwn all).
Set your own pace (should be around 10k pace)
POC: Ken@runuscg.org if you have questions.

Alternate Workout: Starting at 1645 w/Skip and Charlie – ladder 4,6,8,10,8,6,4 (200 recovery).

Workout – WED 27 JAN 10

What: Track Workout
Time: 1700 start warmup (1-1.5mi)
Location: Witter Field (Piedmont Track)
set: 2x600m, 2x800m, 1x1000m, 1x1200m, 1x1000m, 2x800m, 2x600m (400 jog recovery btwn all).
Set your own pace (should be around 10k pace), add drop whatever you want.
POC: Ken@runuscg.org if you have questions.

Wednesday 20 Jan 2010 – Track Workout

What:  Speed work
Where: Witter Field (Piedmont Track)
When: Wednesday 20 Jan 2010; Start 1700 with warmup
What: 2×200, 2×400, 1×800, 1×1000, 1×800, 2×400, 2×200, 1×100
Planned by: Pat
For long distance training, a longer warm up and cool down may be introduced as well as hill repeats between the softball field and Rec Dept (it’s burly and lighted).
Weather: it could (most likely will) rain – so what, we’re running.

Weekly Workout – Wednesday

Wednesday, 5pm, Track Workout

Where:  Piedmont Track

Led by Charlie

2 mile warm up

8 X Hill repeats with 1 min recovery

4 X 800 M repeats in negative split w/400 m recovery

Goal Descending Splits: 2:40, 2:35, 2:30, all out

Holiday Mile – Tue 22 DEC 09

Come celebrate the holidays with a HOLIDAY MILE! USCGRC Bay Area Chapter is hosting the first Holiday Mile. Competitors will toe the line at 1730 PST on the track in Piedmont for a one mile race.

Date: Tuesday, 22 December 2009
Open to: Anyone!
Location: Witter Field, Piedmont, CA
Start of mile: 1730 (5:30PM)

“I’m going to go out a winner if I have to find a high school race to win my last race.” – Johnny Gray
“Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers
“The great thing about athletics is that it’s like poker, sometimes you know what’s in your hand and it may be a load of rubbish, but you’ve got to keep up the front.” – Sebastian Coe

Lake Chabot – Sat 19 DEC 09

Bay Area Chapter plans to head out for a run this Saturday. Run at your own pace, bring a partner if you want to make sure you have someone to run with. 0730, meet at the Map of the lake near the Marina Parking area. Plan is to run around the lake, with options for additional loops like Cameron and 10 Hills trail. Probably somewhere from 8-12 miles total. POC: ken@runuscg.org -> email if you plan to be there so we wait for you.

Workout Tuesday 17 November

Where: Witter Field, Piedmont, CA
When: 1730 (5:30PM)
What: 1.5mi w/u 2×400, 2×800, 2x 400, 1.5mi c/d – full recovery

Click on the picture for google map

It’s the last week before the XC Championships in Golden Gate Park on Sunday, have fun this workout – stretch all week, no hard tempo runs, taper and be ready for battle on Sunday.

Workout Lead: Charlie

Workout Tues 10 Nov 09

The Night Time is the Right Time - for miles!

Come on out for some fun mile repeats.  With our looming 10k championship race in Golden Gate Park we need to make sure our bodies know what 10k feels like – so 6x1mi is the workout.  The sixth repeat is optional.  We’re going to Lake Merritt because it’s lighted, and the track would be “less than fun” for this particular workout.

Location: Lake Merritt, approximately 600 Bellevue Ave

Time: 1730 Start

Workout:  5 (or 6) x 1 mi ~ goal race pace (equiv to most recent finish mile times).  1mi warmup and cooldown.  Check out information on the mile course here