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Updates
April 27, 2006
by Tim Sheeper
In this edition:

Saturday Combo - New Starting Point

This coming Saturday will be another challenging bike to run workout over in Half Moon Bay.  The new starting point will be the big beach parking lot at the end of Kelly Street.  The parking lot is overlooking the sand and waves and has restrooms and showers. 

Make a left on Highway 1 from Highway 92.  Make your next available right turn, which is Kelly Street (Three Amigos is on the corner).

Olympic distance - 2 hour bike with 4x15 minute race pace efforts and 5 minutes of recovery between.  Followed by 8 mile out and back run, attempting to descend return by 2 minutes.  This is meant to be a fast and flat run, a bit of overdistance to improve strength and confidence.

Half Ironman - 3 hour bike ride with 2 hours and 30 minutes of strong, sustained riding, cutting into Pescadero and returning on the hills of Stage Road to simulate Wildflower course.  Run is a 90-100 minute efforts where a strong but manageable pace is sustained and a 3-4 minute descend on the out and back course is expected.

Ironman - 4 hours bike ride similar to two weeks ago.  The pace should be your predicted Ironman pace.  Not faster and not slower.  You may chose to use a heart rate monitor to meter you expenditure and not get too anxious and ride too fast the first couple of hours attempting to keep up with your favorite teammate.  The run off the bike is the big emphasis and the big confidence booster and data finder.  Attempt to attack the run the same way you will the run in Coeur d'Alene (fuel belt, salt, sports drink, soda?)  The run is scheduled to be about 2 miles longer than your previous best.  That is different for everybody on the team.  Some will be running 1 hour and 45 minutes while some will be running 2 hours and 20 minutes.  The idea is to keep the small and manageable progression in place.


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Wildflower Tents

We have two team members who have volunteered to take some tents down to Wildflower next week and set them up to stake out our campground area like years past.

If you are using a tent, please drop it by Herkner Pool before Tuesday morning so it can be set up to reserve our team area.


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3 Menlo Park Fun Runs

  • Menlo Atherton Bear Run 5K
  • Oak Knoll Otter Run 5K
  • Olivia's Miles 5K and 1 mile run
These are all in our town and worthy of our notice and support.  Olivia's Miles which is organized and directed by team partner, The Runner's High, is Saturday June 10, 2006.  I have committed our whole team to enter in and run the 1 mile run that proceeds the 5K. 

The following information is about the MA Bear Run.

REGISTRATION IS OPEN FOR MENLO-ATHERTON HIGH SCHOOL'S FIRST ANNUAL BIG BEAR RUN

Please register for the M-A Athletic Boosters' first annual 5k race.  Scheduled for Sunday, May 21, at 9 a.m., the race will start at M-A, weave through Lindenwood, and end on Coach Parks Field. This professionally-timed fun run is also a fundraiser for the Boosters and will help pay for new sports equipment, uniforms, tournament fees and more. Everyone is invited and will enjoy pre- and post-race refreshments, prizes, and entertainment.

Register today at www.active.com (Click on "individual sport" and enter Big Bear Run in the box titled "name or type of event."

To volunteer for the race or ask other questions, contact Amy Boyle or Diane Hester (email us for their contact info).


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