Weekly News Update

Mather Mud Run…

WHY anyone would want willingly to slop through the mud is beyond moi, but our own Dennis Scott was SECOND in the 50-59 division and the ageless (81) Vic Lyons also completed this grueling event.

Congratulations and a big “Soap Up” to all finishers.

Missed Last Week…..

Silver State Marathon, Reno

Our own Mark Lantz turned a MOST IMPRESSIVE 2:58 on this high altitude road course to be third overall and the last person to actually break 3 hours this year. Soul-mate Rena Schumann won the women’s 40-49 age group in the full marathon distance.

National News…From Race Results Weekly (David Monti)

NYC HALF-MARATHON TOP-15 RESULTS
(c) Race Results Weekly, all rights reserved

[Times and identities for Americans in bold; DB = debut or first time at this distance]

MEN -
1, Tom Nyariki, 34, Kenya, New Balance TC, 1:01:22 DB
2, Meb Keflezighi, 31, San Diego, CA, Nike, 1:01:28 DB
3, Abdi Abdirahman, 29, Tucson, AZ, Nike, 1:01:34 DB

WOMEN -
1, Catherine Ndereba, 34, Kenya, Nike, 1:09:43
2, Benita Johnson, 27, Australia, Nike, 1:09:43
3, Constantina Tomescu-Dita, 36, Boulder, CO, Romania, Asics, 1:10:11
4, Yuri Kano, 27, Boulder, CO, Japan, Shiseido Running Club, 1:11:44
5, Colleen De Reuck, 42, Boulder, CO, Nike, 1:11:48

NEWS….NEWS…..NEWS…..NEWS…

After only about 20 years of using the “traditional” version of the “Rescue” course, which for the history minded is actually the 3rd variation we have run out there, we now will mark and measure a NEW RESCUE COURSE VERSION….

Starting at the current starting point, the NEW COURSE will run on Green Valley Road to the West to Deer Valley Road and then along Deer Valley Road to the Fire Station with a 180 degree turn there after water to return to Starbuck Road for the transect back to the start. Mile markers in ORANGE will be provided for this new course in the next 3 weeks. There will always be the short transect course directly across Starbuck and the short loop option of going down to the West to Deer Valley and then Up Deer Valley back to Starbuck and then directly back to the finish (about 8 miles for that variation).

This new variation is MUCH SAFER with a wide shoulder along Green Valley Road and avoids the narrow shoulder and high traffic section of Green Valley Road to the East in the first 2.5 miles of the “old” version course.

Thanks to Mary Coordt and Dave Michael for suggesting this modification!

Also there WILL be another weekend training option outlined SOON in the El Dorado Hills immediate area. Apparently there is a most promising “hill workout” section there which is free from traffic. More details to follow in the next week or so, but this will be a workout venue for hopefully the Sunday after the Stampede. This is another of the training enrichments brought to us by Mary and Dave….

Buffalo Stampede Getting Closer…10 September

The area’s best, fastest, and most respected middle distance race is quickly approaching, so get your racing singlet and fast shoes out and be sure and do that last sharpening workout.

Of course the STAMPEDE is also a super good tune-up as part of the overall preparation for the December CIM. About the best overall workout for marathon improvement is a strong solid series of “tempo runs,” and the STAMPEDE can be a core of that element, along with Four Bridges and Clarksburg.

See you at the STAMPEDE.

From Bob Vendetti Relative to XC….

All those PA XC races are on the "2006 Cross Country Schedule" at

http://www.pausatf.org/data/2006/xcschedule2006.html

and there's a nifty "Abbreviated Schedule for printing," too, at

http://www.pausatf.org/data/2006/xcsched2006abbr.html

Last Saturday was the first race of the season, by the way, on a new course in Santa Rosa; and the next race is this coming Saturday, 9/2/06, at UC Santa Cruz. And we did score a Men's Seniors team at Santa Cruz, just barely. ["...For Men's Seniors 3 runner teams (with 2 displacers) will be scored after all 4-runner teams have been scored...)" Rule 5.D.]

Are YOU Marathon Training Yet?

The Stampede is coming soon, and this should be the first core element in your buildup to the December CIM, but your overall training should NOW include solid LONGER runs of 18-24 miles on at least two weekends a month. IF you are looking for a new PR this CIM, then you should also be working up your Saturday TEMPO RUN from the 3-4 miles we do in the early and middle summer cycle to 6 miles and then 10 miles by the end of October. Getting at least 4 weeks of 10 mile tempo runs in your resume before CIM is a core component to finding a new PR on your vita after CIM.

The beauty of the marathon is not it’s simple challenge, but that the challenge and the outcome is so totally a function of whether and how hard you have prepared. The outcome of the marathon should NEVER be a “mystery,” but rather the rewarding conclusion of your intelligent preparation.