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skip to content kees training track, hills, tempo running groups in marin. menu about contact fees poll archive photo gallery reference week of 10/1/18: workouts, track, saturday hill repeats/cross training, hi folks, i’ll be back on friday, so we’ll have saturday hill repeats to get back on track. i’ll post the thursday track workout later for those running at com track at 7:30 and 8:15 starts. gerald survived “the beast” course at the spartan races world championships at squaw valley. it’s a tough hilly 13.5m course at altitude with 30 exercise, obstacle challenges, strength demands along the way. the cold swim across a small lake at top of squaw peak area which leaves one about frozen due to very strong winds on race day. it took him five hours plus to get through it. way to go gerald! btw to see a short descriptive and tutorial video of each obstacle on the spartan race course go to: “ spartan world championship 2018: what obstacles must competitors.. .” fall at tahoe is always crisp, clear and with fewer people. always a treat to ride up here. truckee bike path is almost all repaved and there’s s new bike path addition between meeks bay and sugar pine forest campground. 10/2/18 tuesday …pick the workout course near you along with couple of others of the group: tenn valley area and ross common for mt. baldy workout. 10/3/18 wednesday 8:15 start for madison av gym workout at warren’s. workout circuit cards are on the rack. as always be careful with the kettlebell swings. keep it moving , less chit-chat, i.e., 35″ for the exercise, 25″ to switch stations and thus hit it on the minute: all over in about 20 minutes. then it’s x 10 total heavy, but with “easy strength” deadlifts in sets of 2-4 reps. 10/4/18 thursday 7:30 first group; 8:15 am start for second group. track at com with a “ 1200 meter breakdown ” . this workout is a practice for correct pacing so you don’t run the first couple of intervals too fast: each successive interval is run faster – learning to run negative splits. remember to fit in the warm-up run prior to starting the drills and workout. drills, 6 x 20 meters , 2 x 100 (100), then: 1200 @ half mgpace (slow 200 jog) , 1000 @ 10k gp (200), 800 @ 5k gp (200), 600 (200), 400 (on 3′), 2 x 200 @ mile pace (200) 10/6/18 saturday 7:45 am start for saturday hill repeats/ cross training at seminary college off seminary drive. arrive earlier and park along seminary drive by entry road to college to get in a warm-up run – and to be awake. weather will be clear that day. author kees tuinzing posted on september 30, 2018 october 2, 2018 leave a comment on week of 10/1/18: workouts, track, saturday hill repeats/cross training, week of 9/24/18: workouts, the johnny xc race this sunday, an olympic moment with shun fujimoto, 1976 hi folks, updated 9/26/18: an olympic moment with japanese gymnast, shun fujimoto, during the 1976 olympic games…( see below) back again..yesterday had a beautiful day when sandy, sister marion, shirley, kathi, and i took the smart train to santa rosa, had lunch; took the train back to petaluma where kathi and i exited with our bikes and rode the 25 miles back to the civic center in san rafael. an enjoyable day we should all take the time to do! saw gerald at start for world championships spartan race at squaw valley: 13.5 miles, 30 tough exercise taxing stations, all hills and altitude. takes the pros about four hours. some 5,000 entries or more with the entire squaw parking area filled. many youngsters in the modified spartan kids races; fun to see. monkey bar station has guaranteed drop into cold water. every station you mess up it’s 30 burpees: very taxing at altitude! 9/25/18: tuesday 8:30 golden gate brdige hill repeats. meet at discovery museum parking lot. weather should be great! see you there. 9/26/18 wednesday 8:15 am madison av gym workout at warren’s with kees.be ready for a solid workout and some testing. 9/27/18 thursday 8:15 start for track at com. get that warm-up run in on time and be ready to for the workout. 6 x 20 meters pickups , drills, then 2 x 100 (100), 2 x 150 (50); then two rounds of: 600 @ 5k pace (200 jog recovery), 400 (2:30), 2 x 200 (200). . i’m keeping the interval distances generally shorter so you can improve leg speed turnover along with adequate recovery. if you are running the johnny on sunday, do one round of the workout. weekend: there will be no saturday hill repeats workout 9/30/18 sunday 9 am- women, 10-masters men, 11 am-open men. the johnny xc 4+ miles race. back meadows in china camp area. can sign up race day; pre-reg is better. hosted by tamalpa runners. if you are not running, we need volunteers on the dirt trail course. remarkable performances : another sample from “100 greatest moments in olympic history” by bud greenspan. featuring men’s gymnast, shun fujimoto, japan at montreal 1976. background: after wwii japan had vowed to become a gymnastic power – over the soviet union. they won the team competition at rome, tokyo, meico city, and munich. they faced the soviet union again for the title. it was during the team competition shun fujimoto broke his kneecap while performing the floor exercise…the competition was very close and fujimoto didn’t want to worry his teammates so he made no mention of the injury. he scored a 9.5 on the pommel horse. his next event was the rings which involves flying dismount and landing with full force on your feet. ” i knew when i descended from the rings, it would the most painful moment. i also knew that if my posture was not good when i landed i would not receive a good score. i must try to forget the pain, ” recalled fujimoto. “when fujimoto landed, he smiled for the judges, held his position for appropriate amount of time, then his leg buckled beneath. incredibly, the judges awarded him a 9.7. “……he wanted to continue, but his teammates said no. it did however, inspire his teammates to rise to their best performances. the final tally had japan win gold by forty-hundredths of a point!…..(you can see fujimoto’s performance on the rings on youtube). author kees tuinzing posted on september 24, 2018 september 29, 2018 leave a comment on week of 9/24/18: workouts, the johnny xc race this sunday, an olympic moment with shun fujimoto, 1976 week of 9/17/18: workouts, new marathon wr!, saturday hr, hi folks, updated 9/19/18 new world record for the marathon: eliud kipchoge,33 of kenya is now considered the greatest marathoner of the modern era when he put his stamp on that rating by smashing dennis kimetto’s wr of 2:02:57 by three seconds per mile with a 2:01:39 at the berlin marathon last sunday. he ran 5k splits ranging from 14:18 to 14:37 and negative split half marathons with a 61:06/ 60:33; the second split never been done before. the remarkable pace pushed his pacers ( talented sub 60:00 half marathoners) to their limits such that he had to run the last miles on his own after they pulled off the course. he ran the 30k (18.6 miles) split in 1:26:45 – never been done. the women’s elite field also produced remarkable performances as gladys cherono won berlin for the third time and set a new cr with a 2:18:11 performance! she was followed by ruth aga in 2:18:34, and tirunesh dibaba in 2:18:55: the first time three women came in under 2:19:00! 9/18/18 tuesday. ….on own training, but can meet others in the group in southern marin or by ross common about 8:15. a solid tempo run may be in order. ( i’m working on renewing my passport that morning). 9/19/18 wednesday 8:15 a.m. madison av gym workout will be warren’s led by kees. we’ll have the 100 swings routine followed by the circuit and capped by hip bridges and deadlifts. note that we will do a re=testing for a number of the emma stone lifts this saturday next week wednesday . 9/20/18 thursday 7:30/8:15 am. track workout at com. i’ll be giving the group the workout and be walking around the track area so it doesn’t look “organized.” after your warm-up run, it’s time for drills, 6 x 20 meter pi

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Domain Name: KEESTRAINING.COM
Registry Domain ID: 1687899998_DOMAIN_COM-VRSN
Registrar WHOIS Server: whois.alpnames.com
Registrar URL: http://www.alpnames.com
Updated Date: 2018-11-08T07:46:15Z
Creation Date: 2011-11-19T00:35:06Z
Registry Expiry Date: 2019-11-19T00:35:06Z
Registrar: Alpnames Limited
Registrar IANA ID: 1857
Registrar Abuse Contact Email:
Registrar Abuse Contact Phone:
Domain Status: clientTransferProhibited https://icann.org/epp#clientTransferProhibited
Name Server: NS1.IPAGE.COM
Name Server: NS2.IPAGE.COM
DNSSEC: unsigned
URL of the ICANN Whois Inaccuracy Complaint Form: https://www.icann.org/wicf/
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  REGISTRAR Alpnames Limited

SERVERS

  SERVER com.whois-servers.net

  ARGS domain =keestraining.com

  PORT 43

  TYPE domain

DOMAIN

  NAME keestraining.com

  CHANGED 2018-11-08

  CREATED 2011-11-19

STATUS
clientTransferProhibited https://icann.org/epp#clientTransferProhibited

NSERVER

  NS1.IPAGE.COM 66.96.142.163

  NS2.IPAGE.COM 65.254.254.151

  REGISTERED yes

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