Tamalpa Runners Forum

Date: 2017-04-23
From: Franklin Ruona (fdruona@comcast.net)
Subject: Tuesday Track is moving to Terra Linda HS
Message: Please note! The Tuesday Tamalpa Track Workout will be held at the Terra Linda High School Track starting this coming Tuesday, April 25, 2017, until construction is completed on the new San Rafael High School Track!
This week’s workout will be as detailed below:

TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT
4/25/17

6:10 PM 1 to 2 MILE Warm up on the Terra Linda HS High School track.

6:30 PM 4 Each 100 Meter Strides on straight away with a 100 Meter jog on curves
in between Strides.

A-Group Four sets of a 1200M Interval at goal 5K pace followed by a 400M Interval at goal one mile pace. We will start the 400M Intervals 6 minutes after we start the 1200M Interval and will start the 2nd, 3rd and 4th 1200M Intervals 3 minutes after we start the 400M Intervals.

B/C-Groups Same as above except we will run four sets of a 900M Interval followed by a 300M Interval.

Followed by Cool down Jog

I hope to see you at the track on Tuesday!

Franklin Ruona

Thread:

SuperBowl 7 Mi. Handicapped trail race this Sunday (2015-01-28, Dave C) [4] [2015-02-09]
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)
Double Dipsea Entry (2015-05-31, Hans Schmid)
Thoroughbred TC (2015-06-07, Runner)
Catch pre-race ride to MV from Stinson this wknd? (2015-06-11, AJW)
twisting foot INSIDE shoe (2015-06-12, Biochem)
Dipsea photos (2015-06-14, Mark lampert ) [1] [2015-06-15]
RE: Dipsea photos (2015-06-15, PW)
Old shoes (2015-06-15, Retired/retread) [3] [2015-06-15]
RE: Direct Recycling (2015-06-15, Jimbotam) [1] [2015-06-15]
RE: (2015-06-15)
RE: (2015-06-15)
Dipsea2015 Pics (2015-06-15, mark lampert)
Woodminster Race Invitation (2015-06-16, Jimbotam) [1] [2015-06-16]
RE: more info (2015-06-16, Jimbotam)
Trade large Dipsea shirt for medium (2015-06-16)
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)
August TCRS Sunday the 16th (2015-08-08, Lillie O'Reilly)
Santa Cruz XC (2015-08-20, Hans Schmid)
carpool to Giants Race Sun Aug 23? (2015-08-21, Lesly Higgins)
San Bruno XC (2015-10-02, Hans Schmid)
Ross Commoms Runs Sunday at 8AM (2015-10-06, Mark Stevens)
looking for running partners weekday mornings (2015-10-27, Ally)
Athleta Corte Madera Run/ Walk Fundraiser (2015-10-29, Anne-Michelle Barrett)
The Johnny (2015-11-01, Gordon)
Tamalpa This & That and John Lawson Tamalpa Challe (2015-11-08, Franklin Ruona)
Tuesday Track Workout 11/10/15 (2015-11-09, Franklin Ruona)
Track Workout Tuesday 11/17/15 CANCELLED (2015-11-17, Franklin Ruona)
Trail Changes in Muir Woods and Redwood Creek (2015-11-30, Fred Liebes) [1] [2015-11-30]
RE: Trail fixes (2015-11-30, Fred Liebes)
Tuesday Track Workout moved to Thursday this week (2015-12-08, Frank Ruona)
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]
The SRHS Track Workout will be Monday, 1/11/16 (2016-01-09, Frank Ruona)
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)
hillclimb happening on Monday? (2017-08-31, Fattie McFat) [2] [2017-09-04]
Hill Climb (2017-09-01, Franklin Ruona) [1] [2017-09-04]
Hill Climb Results (2017-09-04, Ryan Stever)
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