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.
Garin Park Open – Hill, what hill?
US Coast Guard made it out to the Garin Park Open with the full complement of 5 after a last minute recruiting effort yielded the talented Kevin. At the race they were faced with a hilly course and a brutal sun which was coming into full force at the 10am start.
 |
| From garin park |
Finish order: Ken, Jeremy, Pat, Jason, Kevin.
A great race with pack running by the top 3 and a 5k PR by Jason – the future looks good, mostly if they can regain their two injured runners and/or gain more runners as the program grabs hold of the local Coast Guard community.
Garin Park Open, Sat 26 Sep 09
This weekend is a 5k, not too far away, mens div starts at 1000 ($20, $5 to park). We got a last minute recruit to make 5, but please help out and try to drum up some interest for this and future events.
As an incentive, anyone who competes in at least one race as part of PAUSATF club 381 will get the PAUSATF registration ($30) reimbursed at the end of the season (11/22/09)
Last minute entries to this weekend’s race are welcome, just show up for the carpool, or let me know ahead of time. (Women note that your race starts at 0900)
Garin Park Map (pdf)
Meet Logistics (pdf)
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.
Golden Gate Cross Country Open
Official results here, and below from this damp race. I also located some pictures from the event courtesy the Tamalpa Runners. Great job to those who could make it out in the rain!
| 25 | Fernandez | Patrick | M | 22 | USCG | 21:43 |
| 49 | Yandell | Jeremy | M | 25 | USCG | 22:46 |
| 91 | Crockett | Sidney | M | 28 | USCG | 25:16 |
| 98 | Monaghan | Brian | M | 26 | USCG | 25:53 |
Check out the article about the race from the San Jose Running Examiner:
Impalas, Aggies put on strong team showing at Golden Gate Cross Country Open
Posted using ShareThis
Is the Coast Guard looking for runners?
Check out the latest recruiting commercials. They have a common very common theme.
[youtube 09s9TnYsWwg]
[youtube eejTHjyTqAQ]
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.
