Workout Tuesday 27 OCT 09
The Lake Temescal Workout from last week was a great success, so we’re going to do it again. The loop is about 1 mile, we do half at race pace, then easy jog for the second half, five times.
Start time 1730 (last week to play off the track!)
The Lake has two parking lots – we’re at the larger Northern parking lot off Broadway by HWY 24. For those of you who will take the highway there, check out the traffic prior to leaving – the Caldecott traffic can back up pretty far, back roads may be advisable.
Workout 20 Oct 2009
It’s been awhile since we’ve had a real workout – and going into our last two meets of the regular season, we need to feel the XC, so we’re gonna hit some fun repeats.
NEW LOCATION: Lake Temescal – Oakland
6500 Broadway (bing map)
START TIME: 1730 (5:30PM) Slightly earlier b/c sunset is at: 1824
After this there is only one more week we’ll be able to get into a park, otherwise we’re back on the lighted track due to time change and waning sun in the evening hours.
WORKOUT: 1 mi w/u, 5 x 600-800m repeats, 1mi c/d. We’ll be running from the broadway terrace area on the paved path and ending on the dirt path at the top of the hill – using the downhill to recover back to the starting line. It should be fun and fast!
Stand by for the information on our race this weekend – In order to be competitive this season we need to field 5 or more for the last two regular races and the championships. We’ve been going for two months now and our team has the finish line in site.
Weekend Plan (10-12OCT)
We will not be sending a team to Folsom to race
You can still race, but you will be an individual (we don’t have 5)
Instead we will have a series of long runs planned.
Saturday AM – Briones (EBMUD), meet at Overlook Staging Area – 7:30. Run, long easy hilly loop around resevoir, approx 13 miles.
Sunday afternoon – Lake Chabot – meet at 1600 lake chabot marina area, by Park Map near rings (next to parking lot). Course will be clockwise around lake with option for Cameron Loop and Ten Hills trail extension (8.8mi / 12mi)
Monday AM – meet at 0800 on Redwood Bowl (parking lot). Run West Ridge to French, down to stream on Orchard, left on Stream to Skyline Gate and back on West Ridge (Some length around 8mi).
Given people are out of town or have plans for the weekend, these are suggested runs, think about running something similar. If you are at all interested in joining up with Ken for one of these, please contact him at ken@runuscg.org, otherwise he might sleep in.
Tuesday Workout (06 OCT)
Piedmont Track
1mi w/u, 2x400m – 4x800m – 2x400m, 1 mi c/d
Front runners pace for 5:00 min/mi (rest 1:15 for 400, 2:30 for 800)
Workout – Tuesday 29 September
Where: Middle Harbor Park
What: 1mi w/u, 4 x 1mi (rest 5min), 1mi c/d,
Time: start at 1800 sharp.
Back to Middle Harbor Park by the Port of Oakland for mile repeats, qty 4.
Remember to do these according to the pace you want to run in the race, not all out everytime, be reasonable.
Jeremy is in charge of the workout this week, a few people are out of town.
Next workout (reminder)
Tuesday 22 SEP 09 Workout; 1800
Piedmont Track (Witter Field)
1.0mi w/u, 400-600-800-1000-800-600-400, 1.0mi c/d.
Total: 4.85mi (excluding rest in between)
Ken is traveling from 11-22 Sep, but will make the workout on the 22nd, plan to be back on the track, or if we find one, a good 800 meter loop in a park.
8-22 September Plan
Tuesday 8 September
Return to Piedmont Track, 1800 start. 1mi w/u, 6×800, 2×400, 1mi c/d.
Depending on Turnout, workout may be run in A and B group.
A group, 800 @ 2:30, 2:30 rest (start every 5 min). 400 @ 1:14, 1:16 rest (start every 2.5 min)
B group, 800 @ 3:00, 3:00 rest (start every 6 min). 400 @ 1:30, 1:30 rest (start every 3 min)
NEWS FLASH: USCG currently ranks 4th of 10 Open Mens Teams in the PAUSATF XC Grand Prix after the first two races!
Saturday 12 SEP 09 – Golden Gate Park Open – 4mi
Sign up online by midnight 9 SEP 09 for $15 or at the race for $20.
Check out the Course
Racing: Jeremy, Patrick, Skip, Jerome, Charlie, Brian.
Tuesday 15 SEP 09 Workout; 1800
5 x 1mi repeat at Middle Harbor. 1mi w/u, 1mi c/d
Why 5 repeats? Because there is no race on that weekend, so we can get the good work in. Instead that weekend, add a few miles to the long run, or pick a run with some hills and work them hard.
Tuesday 22 SEP 09 Workout; 1800
Piedmont Track (Witter Field)
1.0mi w/u, 400-600-800-1000-800-600-400, 1.0mi c/d.
Total: 4.85mi (excluding rest in between)
Ken is traveling from 11-22 Sep, but will make the workout on the 22nd, plan to be back on the track, or if we find one, a good 800 meter loop in a park.
Workout – 01 SEP 09
- Day: TUESDAY
- Time: 1800 (6PM)
- Same location as last week, Middle Harbor Park
- Workout: 1mi warmup, 5 x 1mi (5min rest), 1-2mi cooldown.
- Mile Repeat overhead Map
* As there is no weekend race, runners should consider increasing their long run distance during this week. Also, this is a good time to get a hill workout in over the weekend. The week of the 8th we are currently planning to be back on Piedmont track for some faster, shorter work, check back next week for more details.
** Tuesday workouts have been implemented to help us recover better by Saturday. Also due to waning light and with approval of workout participants we have rolled the start time back to 1800 and will continue with this until further notice.
Next Meet – Empire Open
Attending Empire Open 29 August 2009
Ken Burgess
Jason Scott
Thomas Pequignot
Nathan Menefee
Brian J. Monaghan
Charlie Epperson
Jerome Kennedy
1) Register and email Ken to confirm
2) include in email whether you will be riding with the van.
