Head for the Hills!

Hi folks!

Tonight we'll meet at the track at @ 6pm and then we'll head for the hills for a little strength training...something a little different!

Hill Resistance Training - focus on Speed and Power

( For those training for marathons, the other days of the week should be fill with longer slow runs, or general aerobic runs to develop your marathon conditioning.)

- > Warm up 10 to 15 minutes.

-> Then some dynamic stretch and form drills focusing on increase range of motion.

-> 3 sets of sprints on straight way (optional)

-> Then we head over to the hill for Lydiad style hill circuit training. This is different from traditional hill training (say @5K effort).

One word to focus on: Springing.(yes, it's Springing as opposed to "Sprinting", so form is of greater important than speed)

One graph for this hill training you will have in mind is attached. Please note this hill running form, by no way, resembles the form you should have trying to run fast as during the race. I will explain more details to those interested.

There are a few benefits from this hill circuit training:

Develop white muscle fibers (fast twitch);
Stretch muscle and tendons and enhance ankle flexibility;
Develop good running technique, high knees, thus more economical running style.

Spring Fling!

What better way to get out and enjoy the day than a good track workout!

Climb the ladder up and down -


400, 800, 1200, 800, 400

Still at San Mateo....see you there!

Rain Again? Seriously?

Wow, well the May flowers are going to be popping up everywhere with the rain that we've been having!

Possibly we'll have a little respite from the rain come eveningtime. Rain or not, we're still meeting at the San Mateo track for intervals.

Here's a few long intervals to help out with your racing endurance...


3 x 1200 (that's 3-lap intervals). Don't forget a mile warm-up and cool down. Give yourself 60-90 seconds rest between intervals depending on your individual fitness.

Raindrops Keep Fallin' on My Head

But that doesn't mean that I won't do my intervals.....okay, well that didn't rhyme, but you know what I'm getting at! Maybe this will be the last time for the rain gear this year...can't tell for sure. But April showers will certainly bring May flowers and April workouts will bring great summer races for sure!

We're still meeting at the lovely San Mateo track for the time being. Here's the workout -

8 X 400 - 1 lap rest in between or 90 seconds.

Don't forget to warm up and cool down (about a mile each).

Hopefully...see you there!

Tuesday Tonight!

Hi Everyone!

Here's the workout for tonight -


1200, 800, 1200

Be sure to include an easy mile warm up and cool down - and remember, the season is long don't go out too hard!

We are still meeting at the San Mateo track due to lacrosse at the B-game field...see you there!

I'll Take that 75 Degree Weather!

Hi Everyone!

Welcome to (almost) Springtime!

Time to get back to the track. Since there are a whole buncha ball sports happening at the Burlingame track right now we've decided to move the workout (temporarily) to the San Mateo Track.

So next Tuesday @ San Mateo.

The next workout will be posted in the next few days. Senor Dito is dusting off the track workout folder and lookin' up goodies for us for this next season....stay tuned....and see you Tuesday!

Bon Voyage Gareth!

As some of you may already know, Gareth, a long time member of our Tuesday night running group,will be leaving the Bay Area and moving shortly to Washington, D.C. Gareth, if my memory is correct, has been coming to Burlingame Track nearly every Tuesday night since the fall of 2006. In that time, Gareth has become a very important part of our Tuesday night running community. To the faster runners in the group, he has been a great training partner. To all the other runners whether they like to swim, bike, socialize or drink he has always been there, eager and ready to participate. Gareth will be greatly missed by all of his Tuesday night running friends.

So on that note, why not wish him a typical Tuesday night farewell at Steelhead. A few beers, stories, and pictures (Kiri bring your camera) should make for a fun night. To anyone who is not running that night we usually get to Steelheads around 7:30 PM.So mark this date on your calendar -

January 26th, 2010 at Steelhead, 7:30 PM

A Very Local 5k

Hi All -

I hope that you are all enjoying the New Year and are working on building up for Spring workouts! They are right around the corner ya know. In the meantime here's a local 5k to keep you on your toes. Register online at the link below.

1st Annual Crystal Springs Uplands School Community 5K Fun Run

Date: Sunday, Jan. 31st, 2010
Start time: 8:30 am (Check-in & race day registration opens at 7:00 am)
Location: Starts and Ends at CSUS 400 Uplands Drive, Hillsborough, CA 94010

10:00am – 11:00 am: Race Awards, Refreshments and Entertainment

Celebrate the CSUS community of staff, students, families and friends by joining us for our first annual 5k run/walk. We’ll start and end at school, and celebrate there afterwards. Everyone is welcome and encouraged to bring family members and friends.

Registration Fees: $30 pre-registered ($35 race day) per person$20 per CSUS family member ($25 race day) for CSUS Families registering 3 or moreCSUS Faculty only $15
Registration includes T-shirt, refreshments, goody bag, and raffle prizes (must be present to win).