Tamalpa Runners Forum

Date: 2016-01-18
From: Franklin Ruona (fdruona@comcast.net)
Subject: Tues Track will be on Thursday, 1/21/16
Message: TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT Run on Thursday Evening

1/21/16

6:10 PM 1.7 MILE Warm up on streets around San Rafael High School

6:30 PM 4 Each 100 Meter Strides with a 100 Meter Jog In between Strides. Then 2 EA 200 Meter Strides with a 200 Meter jog in between strides.

Next we will run an 800M Interval (2 laps) at Marathon Pace.

We will then run one mile (4 laps) as fast as we are able to run in order to establish a bench mark for our current fitness level. We will run two Bench Mark Mile Runs. The first Bench Mark Mile will be for those who expect to run 6:30 or faster. The second Bench Mark Mile will be for those who expect to run slower than 6:30 for the mile.

After the Benchmark Mile we will break up into 3 runner teams for a 200M relay run.

Each runner will run 6 Each 200 Meter Intervals, with a rest in between intervals while your partners run their two each 200 Meter Intervals. Each 3 runner team will run a total of 18 Each 200 Meter Intervals, 6 each for each runner.

Followed by Cool Down Jog
Thread:

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RE: Who Won? (2015-02-02, forced to miss it) [3] [2015-02-09]
RE: (2015-02-02, Dave C) [2] [2015-02-09]
RE: (2015-02-06) [1] [2015-02-09]
Superbowl Results (2015-02-09, Dave C)
Boston Tamalpans (2015-03-17, Jimbotam)
On The Edge (2015-04-13, Barry)
Looking for slower running partners (2015-04-18, Dr. Joan Steidinger)
NIKE Jacket found at April TCRS (2015-04-19, Lillie O'Reilly)
Looking for running partners--10:00 M or faster (2015-04-22, Dr. Joan Steidinger)
Yawn (2015-04-29, Bo Wringh) [3] [2015-04-30]
RE: (2015-04-29, Yergy) [2] [2015-04-30]
RE: (2015-04-29, Ken T.) [1] [2015-04-30]
RE: (2015-04-30, One of the tall ones)
Tilden Tough 10 (2015-04-30, Jimbotam)
Dipsea Training (2015-05-15, Greg) [1] [2015-05-25]
RE: Dipsea Training (2015-05-25, P)
Double Dipsea Ticket (2015-05-15, Becca)
First 2015 Tamalpa Track Meet (2015-05-15, Franklin Ruona)
BtoB (2015-05-17, JimboTam M.)
Marin Memorial Day Races - Need Volunteers (2015-05-17, Ken Grebenstein)
Dipsea Runners at Mountain Bike High School States (2015-05-20, Mountain High)
Less than 4 weeks till the Dipsea (2015-05-21, Laffer Curve) [2] [2015-05-21]
RE: Dipsea Predictions (2015-05-21, Barry) [1] [2015-05-21]
RE: Dipsea predictions (2015-05-21, Laffer Curve)
Rucky Chucky Aid Station (2015-05-27, Western States Aid Station ) [1] [2015-05-29]
RE: (2015-05-29, Ken )
BARRY SPITZ NOW! (2015-05-29, JimboTam M.) [1] [2015-05-29]
Resolved: BARRY's GOOD! (2015-05-29, Jimbotam)
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Dipsea photos (2015-06-14, Mark lampert ) [1] [2015-06-15]
RE: Dipsea photos (2015-06-15, PW)
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RE: Direct Recycling (2015-06-15, Jimbotam) [1] [2015-06-15]
RE: (2015-06-15)
RE: (2015-06-15)
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Woodminster Race Invitation (2015-06-16, Jimbotam) [1] [2015-06-16]
RE: more info (2015-06-16, Jimbotam)
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Woodminster Race Invitation (2015-06-17, Jimbotam)
Dipsea results in Excel format (2015-06-17, Jim L) [2] [2015-06-17]
emoticon? (2015-06-17, Jim L) [1] [2015-06-17]
Ahh... no links allowed (2015-06-17, Jim L)
Woodminster Race Invitation (2015-06-18, Jimbotam)
Dipsea photos? (2015-06-19) [3] [2015-06-22]
RE: RedDevils??? (2015-06-20, Jimbotam) [2] [2015-06-22]
RE: Red Devils (2015-06-22) [1] [2015-06-22]
Thanks (2015-06-22)
Help your club at the Marin Century (2015-07-04, Bill Neer) [1] [2015-07-22]
Marin Century Aid Station needs 2 more Volunteers (2015-07-22, Bill Neer)
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San Bruno XC (2015-10-02, Hans Schmid)
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looking for running partners weekday mornings (2015-10-27, Ally)
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The Johnny (2015-11-01, Gordon)
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RE: Trail fixes (2015-11-30, Fred Liebes)
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looking for a Fred Martin (2015-12-20, john Kuhi)
New Years Run (2015-12-26, Mark Stevens) [2] [2016-01-01]
RE: 2016 New Years Day Run (2015-12-30, Ray Wilkes) [1] [2016-01-01]
RE: Deer Park NY Day Run (2016-01-01, Paul Whiteley)
2016 TCRS Schedule (2016-01-05, JR)
This Weeks Tuesday Track will be held on Thursday (2016-01-05, Frank Ruona) [1] [2016-01-09]
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Officially a club member (2016-01-07, Bryan Porter) [2] [2016-01-09]
RE: (2016-01-09, Corinna)
Welcome to the Tamalpa Runners Racing Team (2016-01-09, Frank Ruona)
Tenn Valley TCRS (2016-01-09, Janet) [1] [2016-01-09]
RE: Tennessee Valley TCRS 2016 (2016-01-09, Lillie O'Reilly)
SRHS Track Workout will be on Monday, 1/11/2016 (2016-01-09, Frank Ruona)
House Sitter (2016-01-17, Arthur Beckert)
Tues Track will be on Thursday, 1/21/16 (2016-01-18, Franklin Ruona)
Couples Relay (2016-01-22, Ann Haupert) [2] [2016-01-23]
RE: (2016-01-22) [1] [2016-01-23]
RE: alternate (2016-01-23, Jimbotam)
Guest Coaches for Youth Dipsea Training (2016-01-25, Levi)
Couples Relay (2016-01-30, Bill Neer)
Rogers Super Bowl Race results (2016-02-08, Dave C)
Vintage Olympic Runner Statue 1983 for L.A. Olympi (2016-02-23, CC)
Dipsea application (2016-03-18, Jimbotam)
Jacket left at March Loma Alta TCRS (2016-03-20, Lillie O'Reilly)
Tamalpa cycling X training (2016-03-25, Kent G Carlomagno)
Tamalpa Cycling (2016-04-04, Kent Carlomagno)
Dipsea Plank Footbridge (2016-04-04, Rebecca) [2] [2016-04-13]
RE: Bridge (2016-04-08, Walter) [1] [2016-04-13]
RE: (2016-04-13)
Jerry Hauke (2016-04-18, Birdie)
re: muir woods Dipsea bridge out (2016-04-24, Guy Palmer) [6] [2016-05-16]
RE: Bridge still out, what gives? (2016-05-06, Guy Palmer) [5] [2016-05-16]
RE: Redwood Creek bridge (2016-05-09, George Torgun) [4] [2016-05-16]
RE: Redwood Creek Bridge (2016-05-12, Barry Spitz) [3] [2016-05-16]
RE: (2016-05-13, Ultra Dave) [2] [2016-05-16]
REipsea "bridge" (2016-05-13, Guy Palmer) [1] [2016-05-16]
RE: (2016-05-16, Greg)
Active Isolated Stretching (2016-04-27, Amy Sabel)
Thank You MMDR 2016 Volunteers!!! (2016-06-02, Lillie O'Reilly)
Dipsea Predictions (2016-06-06) [2] [2016-06-08]
RE: predictions (2016-06-06, Laffer Curve) [1] [2016-06-08]
dipsea predictions (2016-06-08, Dipsea Obsession)
Dipsea Head Start Changes for 2017 (2016-06-13, Mr. Beefy) [4] [2016-06-15]
RE: Dipsea Head Start Changes for 2017 (2016-06-13, Slim) [3] [2016-06-15]
RE: Speaking of headstart minutes. (2016-06-14, Annonomous) [2] [2016-06-15]
RE: Speaking of headstart minutes. (2016-06-14, Slim) [1] [2016-06-15]
RE: (2016-06-15)
Inverness 4th of July foot races (2016-07-01, Scott Schneider )
Rental Needed (2016-07-17, Suzanne Kay)
Couples Relay registration link (2016-07-29, Bill Neer) [1] [2016-07-29]
RE: Couples Relay Registration (2016-07-29, Bill Neer)
Mt.Tam Hill Climb (2016-08-10) [1] [2016-08-27]
RE: (2016-08-27, Rstever)
Trail Running near San Rafael (2016-08-15, Dkobrine) [1] [2016-08-17]
RE: Trail Running options in Marin (2016-08-17, Frank Ruona)
Seeking Housemate to Share Corte Madera Townhome (2016-08-17, Erik)
Empire Cross Country Carpool (2016-08-26, Franklin Ruona)
Volunteer Cross Country Coach Needed at Hamilton S (2016-08-31, Michele Huff)
Sam's Fountain at Cardiac (2016-10-03, Eve Pell) [1] [2016-10-05]
RE: Special place (2016-10-05, Jim Morris)
San Rafael HS Head Track & Field Coach (2016-10-13, Tim Galli)
TCRS results, headstart adjustment (2016-10-16, michael lotter)
Oakland Marathon Promo (2016-11-14, Jimbotam)
New Years Run (2016-12-29, Mark Stevens) [1] [2016-12-29]
RE: (2016-12-29, Dave C)
Roger's Super Bowl Race this Sunday, Feb. 5th (2017-01-30, Dave C)
Roger Gordon's Super Bowl Race Results (2017-02-05, Dave C)
Running partner (2017-03-24, Mark Distler)
Brian>>laces>>tied? (2017-04-12, Jimbotam)
Dipsea race entries (2017-04-15, Chomping at the bit)
Looking for weekday running partner (2017-04-16, Joan Steidinger) [1] [2017-04-18]
RE: (2017-04-18, super geezer)
Tuesday Track is moving to Terra Linda HS (2017-04-23, Franklin Ruona)
Peter Pell McLaughlin's Memorial (2017-05-03, Eve Pell)
2017 Tamalpa Track Meets (2017-05-15, Franklin Ruona)
Old Running Magazines (2017-05-28, Barry Spitz) [2] [2017-05-30]
RE: (2017-05-30)
RE: (2017-05-30, JR Mintz)
Drinks for the Diapsea (2017-06-04, Marilyn Kiernan)
Bravo Sir Hans! (2017-06-11, Jimbotam)
2017 Dipsea Pics (2017-06-12, Craig Stern) [1] [2017-06-15]
RE: (2017-06-15, Arthur Beckert)
REMINDER! No Tamalpa Tuesday Track Workout on Jul (2017-07-04, Franklin Ruona)
2017 PA Cross Country Reimbursement (2017-07-18, Franklin Ruona)
August Tamalpa Track Meet, 8-1-17 at 6:30 PM (2017-07-30, Franklin Ruona)
37th Tamalpa Couples Relay (2017-08-03, Barry Spitz)
Blue Camelback Water Bottle (2017-08-14, Lillie O'Reilly)
XC Team Cheer (2017-08-21, Bradford Bryon)
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Hill Climb (2017-09-01, Franklin Ruona) [1] [2017-09-04]
Hill Climb Results (2017-09-04, Ryan Stever)
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