Wednesday Morning Tempo Track Workout

Tags

trivalley running club

On June 29, 2016, we had our Wednesday Morning Track ‘Tempo’ Workout. We did two Tempo workouts (3×10 minutes). It was sunny but cool weather. A perfect running condition to do our Tempo workout before the weather get hot in Trivalley area. Believe or not, but just doing one day a week speed workout, you can improve your speed you can image. It is never too late to join our group run. It is FREE and come join us!
Tempo workout
* 5 Minutes warm-up
* 10 Minutes Tempo run at sustainable effort pace
* 5 Minutes cross train (high knees, side steps, butt kicks, rest)
* 10 Minutes Tempo run at sustainable effort pace
* 5 Minutes cross train & cool down (high knees, side steps, butt kicks, rest)
* 10 Minutes Tempo run at sustainable effort pace

Happy running

Week 8: Half Marathon Training Group Run

Tags

GoRaw.com, Honey Stinger, Mamma Chia, smartypaints, SunRype

On June 25, 2016, we had our week 8 half marathon training group run event. Weather was sunny but warm condition. 7 of our runners came out and got their 9-miler done. Today photo was Awesome and Robert traded bathroom for group photo! LOL! It is never too late to join our group run. It is FREE and come join us! Thank You GoRaw (Lindsay L.), Honey Stinger (Sam D.), Mamma Chia (Joann Van N.), smartypantsvitamins.com (Andrew K.), SunRype USA (Marcia D.), and Kiyoko’s recycle foil wrapper for their supports! Happy running! FB: #trivalleyrunningclub

  

         

Group run events link:  Here

To join group run events, go to fb and join our group [ fb – trivalley running club ]

To view our public past events, visit fb: #trivalleyrunningclub

Wednesday Morning Tempo Track Workout

Tags

trivalley running club

On June 22, 2016, we had our Wednesday Morning Track ‘Tempo’ Workout. We did two Tempo workouts (1×20) and (1×13). It was sunny but cool weather. A perfect running condition to do our Tempo workout before the weather get hot in Trivalley area. We accomplished our six week goals! (W1: 3×10 | W2: 2×12  | W3: 2×14 | W4: 2×16 | W5: 2×18 | W6: 1×20) It is never too late to join our group run. It is FREE and come join us!
Tempo workout
* 5 Minutes warm-up
* 20 Minutes Tempo run at sustainable effort pace
* 5 Minutes cross train (high knees, side steps, butt kicks, rest)
* 13 Minutes Tempo run at sustainable effort pace
* 5 Minutes cross train & cool down (high knees, side steps, butt kicks, rest)

Happy running

Pacing for Marina Bay Riveter Half Marathon

Tags

Marina Bay Riveter, trivalley running club

On June 19, 2016, we had an opportunity to pace the Marina Bay Riveter Half Marathon event in Richmond, CA.  It was sunny but warm weather. The course is flat and fast! Our pacers paced 1:45 to 2:30 (H:MM) finish times. Thank you Peter Chan for coordinating this event and thank you to Titanium Racing for hosting the Marina Bay Riveter and gave our group the pacing opportunity to support your organization and gave back to the running community. Happy running everyone!

       

  

    

    

To view our public past events, visit fb: #trivalleyrunningclub

Week 7: Half Marathon Training Group Run

Tags

GoRaw.com, Honey Stinger, Mamma Chia, smartypaints, SunRype, trivalley running club

On June 18, 2016, we had our week 7 half marathon training group run event. Weather was sunny but warm condition. 10 of our runners came out and got their 8-miler done. It is never too late to join our group run. It is FREE and come join us! Thank You GoRaw (Lindsay L.), Honey Stinger (Sam D.), Mamma Chia (Joann Van N.), smartypantsvitamins.com (Andrew K.), SunRype USA (Marcia D.), and Kiyoko’s recycle foil wrapper for their supports! Happy running!

         

Group run events link:  Here

To join group run events, go to fb and join our group [ fb – trivalley running club ]

To view our public past events, visit fb: #trivalleyrunningclub

Wednesday Morning Tempo Track Workout

Tags

trivalley running club

On June 15, 2016, we had our Wednesday Morning Track ‘Tempo’ Workout. We did two Tempo workout (1×18) and (1×15). It was sunny but cool weather. A perfect running condition to do our Tempo workout before the weather get hot in Trivalley area. It is never too late to join our group run. It is FREE and come join us!
Tempo workout
* 5 Minutes warm-up
* 18 Minutes Tempo run at sustainable effort pace
* 5 Minutes cross train (high knees, side steps, butt kicks, rest)
* 15 Minutes Tempo run at sustainable effort pace
* 5 Minutes cross train & cool down (high knees, side steps, butt kicks, rest)

Happy running

San Francisco Group Run

Tags

trivalley running club

On June 12, 2016, we hosted free group run in San Francisco. We did 12+ miles from Fort Mason parking lot to Pier 39 and looped back to Golden Gate Vista Point and back to start area. It was overcast but with occasionally sunshine in the morning.  The Escape from Alcatraz Triathlon was happened on the same day and we were to watch the athletes to compete. It is never too late to join our FREE group run!

Happy Running!

    

      

    

    

To join group run events, go to fb and join our group [ fb – trivalley running club ]

To view our public past events, visit fb: #trivalleyrunningclub

Fremont Morning Group Run

Tags

trivalley running club

On June 11, 2016, we continued our Fremont morning group run event for runners live near Isherwood Stage Area in Fremont, CA. Weather was sunny condition. 6 of our runners came out and got their run done. Some of our runners went for post run social event. Thank you Elaine for hosting this event.  It is never too late to join our group run. It is FREE and come join us! Happy running!

Photos credited: Elaine C. and Michelle C.

Group run events link:  Here

To join group run events, go to fb and join our group [ fb – trivalley running club ]

To view our public past events, visit fb: #trivalleyrunningclub

Week 6: Half Marathon Training Group Run

Tags

GoRaw.com, Honey Stinger, Mamma Chia, smartypaints, SunRype, trivalley running club

On June 11, 2016, we had our week 6 half marathon training group run event. Weather was sunny but cool condition. 13 of our runners came out and got their 7.6-miler done. We had couple new runners joined us! It is never too late to join our group run. It is FREE and come join us! Thank You GoRaw (Lindsay L.), Honey Stinger (Sam D.), Mamma Chia (Joann Van N.), smartypantsvitamins.com (Andrew K.), SunRype USA (Marcia D.), and Kiyoko’s recycle foil wrapper for their supports! Happy running!

         

Group run events link:  Here

To join group run events, go to fb and join our group [ fb – trivalley running club ]

To view our public past events, visit fb: #trivalleyrunningclub

Sequoia Century – 100 miles Bike Ride

Tags

Sequoia Century, trivalley running club

On June 5, 2016, I participated the Sequoia Century Ride hosted by Western Wheelers Bicycle Club. I heard about this event last year but didn’t have the opportunity to do it so this year, I decided to sign up this event but I had no idea what I signed up for.

First of all, the longest ride I had done before the race was a 20 miler ride on flat Iron Horse Trail paved paths to test out my bike mechanic and what I needed to fix or repair before the event. In addition, one week before this event I ran a hard race, Mountain To Beach Marathon, on an average pace of 8:32 (m:ss) for 26.2 miles. My soreness of quads didn’t heal until one day before the event and the odds were against me to finish bike ride.

With that said, I skipped through the peak and valley of the event and tell you that I conquered this 100-miler beast with 8970 feet total elevation in 11 hrs, 36 minutes with practically no bike training ride. I knew I can finish the bike ride before the event. Because of my ultrarunning experiences, I knew how to pace myself, intake nutritions at rest stops, and kept track the cutoff times to make the finish cutoff time of 12 hrs. My lessons learned as follow:

Pre-Race Day

• Ensure your bike is ready to handle the long and hard ride
  • Clean your bike from top to bottom – do it yourself so you are familiar with every parts
  • Change your break pads and replace your inner tubes with self-seal tubes
  • Double-check you gear-shifts mechanics and ensure they shifted smoothly
  • Make adjustment to all parts of your bike to ensure your ride comfortably during uphills and downhills
• Read and memorized the course map, rest stops, and cutoff times to meet the finish cutoff time
• Know your intake nutritions so you can avoid stomach issues, cramps, dehydration and/or frequency want to peeps
• Last but not least, do not attempt to do 100 miler bike ride without proper bike training ride or cross training. Although I have very little bike training rides, I made up my endurance by doing a lot of runnings. For the past six months, I ran an average of 180+ miles per month and almost 7 days a week.

Race Day

• Start your ride early to avoid the heat
• Pace yourself on the uphills and use push-pull pedaling
• Wear layer of clothes to combat cold and heat
• Enjoy your bike ride. It was beautiful yet a tough course

Thank you Western Wheelers Bicycle Club for hosting this well-organized event. Bucketlist check for me:-))

Happy Riding!

   

    

    

    

Photo credited to: Michael Dhuey, Lorie Deng, Samsudin Kamis, & Sequoia Century FB