tag:blogger.com,1999:blog-31773932281782645362024-03-12T17:49:55.577-07:00M2 RevolutionBrett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-3177393228178264536.post-42150991390659874492013-04-05T15:49:00.002-07:002013-04-05T15:49:55.714-07:00New Blog Site - www.m2rev.comAfter upgrading our website six months ago, it was time to turn off blogger for M2, and sync up with the new Wordpress site. Please follow along at <a href="http://www.m2rev.net/wp/blog/">http://www.m2rev.net/wp/blog/</a> for the most up to date news, events and information. <br />
<br />
Thanks for reading!Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-59408550325219449602013-03-21T09:32:00.000-07:002013-03-21T09:32:05.443-07:00Weekend Workouts - March 23rd and 24th<a href="http://2.bp.blogspot.com/-U-OIS99r5zE/UUs0VLuGVOI/AAAAAAAAEAM/EqR5ojhKrxw/s1600/m2+wilson+hill+ride.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-U-OIS99r5zE/UUs0VLuGVOI/AAAAAAAAEAM/EqR5ojhKrxw/s200/m2+wilson+hill+ride.jpg" width="150" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Building on our great past weekend, we'll be heading up north for another duel ride option out Lucas Valley. Sunday we'll run the park for some local trails and some track work to finish off! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Saturday Ride: Lucas Valley - Wilson Hill - Petaluma</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">56 and 71 mile options</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Rolling out Lucas Valley, through Nicasio and taking on either the Petaluma or Chileno Valley Loops, this is a great time to gauge improvement from over a month ago when we first rode these routes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"> </span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/66066988" target="_blank">56 Mile Option</a></span>
<iframe frameborder="0" height="590px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/66066988?width=560&height=400&elevation=true&info=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/81263767" target="_blank">71 Mile Option</a></span><br />
<iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/81263767?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
<br />
<br />
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sunday Run - GGP and Kezar Edge</span></div>
<div style="text-align: left;">
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Starting at the West Gate of Kezar Stadium, we'll run a moderately paced tour of GGP. Heading to the beach via JFK Drive, then back up through the park on the trails on the South side of the park. After returning to Kezar stadium, runners will work on their turnover with some 400 repeats and cool-down. We will also review some form drills to help everyone improve their injury resistance as well.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyrun.com/routes/view/183500062" target="_blank">7.5 miles plus track work.</a></span></div>
</div>
<div style="padding-right: 20px; text-align: right;">
<br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; line-height: 18px; text-align: start;">
<iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://snippets.mapmycdn.com/routes/view/embedded/183500062?width=560&height=400&&line_color=E60f0bdb&rgbhex=DB0B0E&distance_markers=0&unit_type=imperial&map_mode=TERRAIN&last_updated=2013-03-21T11:16:57-05:00" width="100%"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyrun.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyrun.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyrun.com/">MapMyRun</a>
</div>
<div style="text-align: left;">
<strong style="font-family: Arial, Helvetica, sans-serif;">Participating in M2 Group Events</strong></div>
</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; line-height: 18px; text-align: start;">
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month. 10-15 pass members can use a class pass to attend either. Please email <a href="mailto:deacon42@gmail.com" style="color: #1155cc; text-decoration: initial;" target="_blank">deacon42@gmail.com</a> or </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="mailto:mccormack.m@comcast.net" style="color: #4d469c; text-decoration: initial;">mccormack.m@comcast.net</a> </span><span style="font-family: Arial, Helvetica, sans-serif;">for details.</span></div>
</div>
</div>
Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-78587076096119841692013-03-20T09:14:00.002-07:002013-03-20T10:20:04.500-07:00M2 Upcoming Events<div class="separator" style="clear: both; text-align: center;">
</div>
<a href="http://4.bp.blogspot.com/-YgLI5Yr5HEc/UUnYmZ26GgI/AAAAAAAAD_o/WyPoeIINKv8/s1600/m2+half+iron+day+bike.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="150" src="http://4.bp.blogspot.com/-YgLI5Yr5HEc/UUnYmZ26GgI/AAAAAAAAD_o/WyPoeIINKv8/s200/m2+half+iron+day+bike.jpg" width="200" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">M2's first big event for the year was a great one. Over 20 athletes took on the Half Iron distance in our <a href="http://m2rev.blogspot.com/2013/01/5-fe-training-day-march-16th.html" target="_blank">.5 FE Training Day</a>, and while the day started off a little chilly, it warmed up nicely for a perfect training day. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://1.bp.blogspot.com/-a1JDSAgmoYg/UUnYmZwBsUI/AAAAAAAAD_w/JHRPjPckWqs/s1600/m2+half+iron+day+run.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="150" src="http://1.bp.blogspot.com/-a1JDSAgmoYg/UUnYmZwBsUI/AAAAAAAAD_w/JHRPjPckWqs/s200/m2+half+iron+day+run.jpg" width="200" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">Calm waters greeted the group at Aquatic Park, then the sun came out as everyone took on the challenging bike course to Bolinas Lagoon and back. The run along Marina Green, into the Presidio, and Crissy Field was scenic, but also hard. We will look to repeat this event later in the year as athletes prepare for <a href="http://www.ironman.com/triathlon/events/ironman/canada.aspx#axzz2O04nrn12" target="_blank">Ironman Canada</a>, <a href="http://www.ironman.com/triathlon/events/ironman/lake-tahoe.aspx#axzz2O04nrn12" target="_blank">Tahoe</a> and <a href="http://www.firstwave-events.com/events/big-kahuna-triathlon/" target="_blank">Big Kahuna</a>!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Special thanks to our volunteers guarding our bikes, along with our bike course marshals. <a href="http://www.cytosport.com/products/muscle-milk/muscle-milk-ready-to-drink" target="_blank">Muscle Milk</a> came through for our group as well, providing plenty <a href="http://www.cytosport.com/products/cytomax" target="_blank">Cytomax </a>and recovery shakes to help fuel us in a long day too! Thank you!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">We are looking forward to our next two events in May and June to keep our athletes in prime shape for the long season leading to Ironman Lake Tahoe in September.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.facebook.com/media/set/?set=a.10152650462230389.1073741825.282980460388&type=3" target="_blank">More images from the .5 Fe Training Day can be found here.</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Arial, Helvetica, sans-serif;">May 19th - Amgen Tour of California Ride</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://4.bp.blogspot.com/-4lJM2lROpmM/UUne_DJzGuI/AAAAAAAAD_8/vNrY01DS3b8/s1600/m2+group+triathlon+camp.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="227" src="http://4.bp.blogspot.com/-4lJM2lROpmM/UUne_DJzGuI/AAAAAAAAD_8/vNrY01DS3b8/s320/m2+group+triathlon+camp.jpg" width="320" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">M2 is currently finalizing plans and staging points for buses after finding the perfect spot right off the race course in Santa Rosa. This north route should bring some new excitement with some spectator friendly loops in downtown Santa Rosa for the finale of the race. Registration site will be up soon so stay tuned!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ride starts in Sausalito and follows the official route through Stinson, Pt Reyes and north along Tomales Bay, then inland to Santa Rosa after turning on Occidental Rd. After the ride enjoy watching the cyclists complete multiple laps around Santa Rosa as the complete the final stage of the Tour.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.facebook.com/events/209303315883141/" target="_blank">Keep up to date by RSVP'ing to the Facebook event page here.</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><span style="font-family: Arial, Helvetica, sans-serif;">June 20th - 23rd - Ironman Lake Tahoe Training Camp with UltraU Fitness</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Join M2 and athletes from across the country to tackle IM Lake Tahoe course, along with other amazing rides and trail runs. Huge highlight is the end to end swim of Donner Lake! All aspects of the camp are taken care of for you. The only thing you have to do is show up. Housing, meals, speakers, routes, everything is prepared to keep our athletes focused on training.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.ultraufitness.com/m2-camp.html" target="_blank">Register Here</a></span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.facebook.com/events/562895297056239/" target="_blank">For news and other information you can RSVP to the Facebook event page here</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Camp is perfect for:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://1.bp.blogspot.com/-o7qb5tWsidk/UUne51JjkDI/AAAAAAAAD_4/mGVIaq1hPMs/s1600/m2+amgen+tour+of+california+ride.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="240" src="http://1.bp.blogspot.com/-o7qb5tWsidk/UUne51JjkDI/AAAAAAAAD_4/mGVIaq1hPMs/s320/m2+amgen+tour+of+california+ride.jpg" width="320" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">#1 The Ironman Lake Tahoe athlete - Swim/bike/run the course, feel the effects of altitude, and put in a big training weekend to jump start your training</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">#2 Any Ironman Athlete - With other races looming on the calendar including Lake Placid, Canada, and European races, the timing is perfect for a big volume weekend with no worries.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">#3 Athletes interested in IMLT for 2014 - If you are worried about investing your money in an IM a year in advance without experiencing the course first hand, this is the perfect camp to attend and gain that perspective.</span>Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-85030527393220871832013-03-13T09:33:00.002-07:002013-03-13T12:58:47.357-07:00Weekend Workouts - March 16th and 17th<a href="http://2.bp.blogspot.com/-v8N9EP78_Ic/UUCqTD8wG0I/AAAAAAAAD-U/ddfpkW2WcZU/s1600/weather+3-16+3-17.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="134" src="http://2.bp.blogspot.com/-v8N9EP78_Ic/UUCqTD8wG0I/AAAAAAAAD-U/ddfpkW2WcZU/s320/weather+3-16+3-17.JPG" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Amazing weekend planned for everyone this weekend. Weather is cooperative so get out and enjoy the sun too. There is still time to register for our M2 .5 Fe Training Day Saturday. Don't go party too hard for St. Patrick's Day as we have some fun on the Polo Fields planned to get people ready in their aero bars Sunday.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Saturday - <a href="http://m2rev.blogspot.com/2013/01/5-fe-training-day-march-16th.html" target="_blank">M2 .5 Fe Training Day</a></span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Great prep for Oceanside, Wildflower or mid-season IM's!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Starting at Aquatic Park, we'll swim one or two laps, or as much as you are comfortable with. Your bikes will be safe under the watchful eye of our volunteers. From AP, we'll ride over the bridge to the end of Bolinas Lagoon and back on Highway 1. T2 is located in the security of the M2 Studio. Changing into your run gear, the run takes you along the waterfront to Lyon Street Stairs, back down through the Presidio, up again along the Ecology Trail, then returning to the Studio along Chrissy Field and Marina Green. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Cytomax and Muscle Milk will be on hand providing fueling and recovery options!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://4.bp.blogspot.com/-UXm5ucQuZKM/UUCmeiLVF-I/AAAAAAAAD-M/Hnl3UABJgKQ/s1600/Polo+Fields+TT.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="233" src="http://4.bp.blogspot.com/-UXm5ucQuZKM/UUCmeiLVF-I/AAAAAAAAD-M/Hnl3UABJgKQ/s320/Polo+Fields+TT.JPG" width="320" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">Sunday - Polo Fields TT Practice</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">With some tired legs from Saturday, or fresh legs looking for a hard workout, head over to the Polo Fields to practice riding in your aero bars, or TT bike before your next race. This offers a safe environment to play around with your positioning for the fastest, and most comfortable options. Uber biker <a href="http://cphippsride.blogspot.com/" target="_blank">Chris Phipps</a> will be on hand to offer advice and show off what the aggressive TT position would be. Yes, he is tied for the <a href="http://app.strava.com/segments/432873" target="_blank">Strava KOM for the Polo Fields</a> as well.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px; text-align: right;">
<div style="text-align: left;">
<strong style="font-family: Arial, Helvetica, sans-serif;">Participating in M2 Group Events</strong></div>
</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px; text-align: right;">
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides and runs can upgrade their pass $25/month each. 10-15 pass members can use a class pass to attend either. Please email <a href="mailto:deacon42@gmail.com" style="color: #1155cc; text-decoration: initial;" target="_blank">deacon42@gmail.com</a> or </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="mailto:mccormack.m@comcast.net" style="color: #4d469c; text-decoration: initial;">mccormack.m@comcast.net</a> </span><span style="font-family: Arial, Helvetica, sans-serif;">for details.</span></div>
</div>
<br />
<br />Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-59120949693645621082013-03-08T09:43:00.001-08:002013-03-08T09:46:10.072-08:00Weekend Workouts - March 9th and 10th<a href="http://4.bp.blogspot.com/-8iJ_6uuEOl0/UTojDau5zWI/AAAAAAAAD98/p6DS9L5TqOU/s1600/m2+tennessee+valley+trail.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-8iJ_6uuEOl0/UTojDau5zWI/AAAAAAAAD98/p6DS9L5TqOU/s320/m2+tennessee+valley+trail.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;">After a stellar weekend for the group climbing Tam and taking home some hardware at <a href="http://m2rev.blogspot.com/2013/03/big-weekend-in-cold.html" target="_blank">Alcatraz and Merco</a>, its time to stretch the distance once again and build our endurance. Weather should cooperate and warm up nicely for the weekends events.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Saturday Run - Tennessee Valley Repeats - 8 - 12 miles</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Meeting at the gravel parking lot 50 yards on your right after turning onto Tennessee Valley Road. The group will take a warmup run up to the Tennessee Valley parking lot, and proceed to perform an interval workout comprised of overspeed training along Tennessee Valley trail to the beach, and then working the gradual climb back up to Fox Trail and left to the camp ground. Two repeats is 12 miles, so pick you poison on the distance. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="http://app.strava.com/activities/14171807/embed/48271b69f76bc7e64e25e1fdf4fe13580f1be4b4" width="590"></iframe><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Sunday Ride</span>
<span style="font-family: Arial, Helvetica, sans-serif;">Option 1</span> <span style="font-family: Arial, Helvetica, sans-serif;">- MV - Hwy 1 - Pt Reyes - Nicasio - Fairfax</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/178910498" target="_blank">58 Miles</a></span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Climb to Pantoll for a warmup and descend to Stinson where we'll regroup briefly and practice pacelining along the Lagoon and Highway 1 up to Pt. Reyes Station. Returning through Nicasio and Fairfax with good varied terrain to continue building fitness and endurance for the final charge up Camino Alto and back to Mill Valley. Add a bonus 10 miles by doing Paradise Loop!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/178910498?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="100%"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Option 2</span><span style="font-family: Arial, Helvetica, sans-serif;"> - MV - Hwy 1 - Pt Reyes - Nicasio - Fairfax - Alpine Dam</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/110448369" target="_blank">70 Miles</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/110448369?width=560&height=400&&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="100%"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px; text-align: right;">
<div style="text-align: left;">
<strong style="font-family: Arial, Helvetica, sans-serif;">Participating in M2 Group Events</strong></div>
</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px; text-align: right;">
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides and runs can upgrade their pass $25/month each. 10-15 pass members can use a class pass to attend either. Please email <a href="mailto:deacon42@gmail.com" style="color: #1155cc; text-decoration: initial;" target="_blank">deacon42@gmail.com</a> or </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="mailto:mccormack.m@comcast.net" style="color: #4d469c; text-decoration: initial;">mccormack.m@comcast.net</a> </span><span style="font-family: Arial, Helvetica, sans-serif;">for details.</span></div>
</div>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-46367068930954789142013-03-04T09:09:00.000-08:002013-03-04T10:12:19.846-08:00Big weekend in the cold!<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-L0-J3vnrYco/UTTN1lifFAI/AAAAAAAAD9I/bDUL-F8ZtX0/s1600/2013+m2+mt+tam+tt+spring+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-L0-J3vnrYco/UTTN1lifFAI/AAAAAAAAD9I/bDUL-F8ZtX0/s640/2013+m2+mt+tam+tt+spring+2.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Saturday saw an amazing climb up Mt. Tam in the sun, but the excitement was for the brisk Sunday all around the bay with Escape from Alcatraz and the <a href="http://www.topsportcycling.com/events/merco-cycling-classic/" target="_blank">Merco Cycling Classic</a> going off. Definitely a change to Escape in March compared to June. </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-2y3jO_B5O4g/UTTPq5v4TEI/AAAAAAAAD9U/WUfjk7_4SBg/s1600/escape+from+alcatraz+2013+javier+gomez+noya.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="http://4.bp.blogspot.com/-2y3jO_B5O4g/UTTPq5v4TEI/AAAAAAAAD9U/WUfjk7_4SBg/s640/escape+from+alcatraz+2013+javier+gomez+noya.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Javier Gomez Noya came to town and took over the race, and some fireworks in the Women's race with Heather Jackson chasing down US Olympian Sarah Groff in the final miles. Big M2 finish came from Mike Vulanich who charged through the race to grab a podium spot with the 2nd fastest Amateur Sand Ladder and Run splits of <a href="http://edge.raceresults360.com/rr360/race/nwzep2/#/results:&AthleteSearch=(Enter Name, Bib No., or City)&Division=Men:1362415386290" target="_blank">1:58 and 48:25!</a> Mike has been putting in some serious work to get here and there should be more big things coming.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-YpnEoZSHPw0/UTTUifMSRCI/AAAAAAAAD9s/KeXlzAOUsUY/s1600/mike+vulanich+fitbit+escape+from+alcatraz+2013+m2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-YpnEoZSHPw0/UTTUifMSRCI/AAAAAAAAD9s/KeXlzAOUsUY/s640/mike+vulanich+fitbit+escape+from+alcatraz+2013+m2.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Great day out there for Darin Layman, Lindsey Kasnick and Illiana Figueroa for taking on EFA as well. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Jm5Z1tlA8g0/UTTTy-aPlSI/AAAAAAAAD9c/EoQokxV3wdQ/s1600/Merco+2013+cycling.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-Jm5Z1tlA8g0/UTTTy-aPlSI/AAAAAAAAD9c/EoQokxV3wdQ/s320/Merco+2013+cycling.JPG" width="241" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">On the other side of the Bay the Merco Cycling Classic saw some more impressive results. For the <a href="http://www.topsportcycling.com/events/merco-cycling-classic/hilltop-ranch-road-race/" target="_blank">Hilltop Road Race</a>, Alessandra Sales took a 500 m sprint to claim the win over Cat 3/4 at the end of the 48 mile race. Another new rider in the studio, </span><span style="background-color: white; color: #222222;"><span style="font-family: Arial, Helvetica, sans-serif;">Megan Alderete, too Second as well! Nick Kreeger of Squadra too the win for Cat 4 to close out the weekend. </span></span><br />
<span style="background-color: white; color: #222222;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="background-color: white; color: #222222;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-19179010331052957172013-02-28T10:58:00.002-08:002013-02-28T11:11:30.361-08:00Weekend Workouts - March 2nd and 3rd<a href="http://3.bp.blogspot.com/-uuUgggj_XWU/US-pVeosz7I/AAAAAAAAD8w/AyA67wozzn0/s1600/m2+mt+tam+peak.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="225" src="http://3.bp.blogspot.com/-uuUgggj_XWU/US-pVeosz7I/AAAAAAAAD8w/AyA67wozzn0/s400/m2+mt+tam+peak.jpg" width="400" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Two months into the year and the group has had some great success stretching the distance. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">This weekend we take a step back in mileage, but increase some intensity while having some fun up on Mt. Tamalpais! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Saturday Ride</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Mill Valley - Bolinas Lagoon - Mt. Tam TT</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/177035730" target="_blank">47 Miles</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A staple in M2 routes, we'll get a good warm-up cruising Highway 1 to Bolinas, return back through Stinson for a short regroup, then form up for an informal Time Trial up the mountain along Panoramic, to Pantoll, then West Peak. Perfect test for fitness that is easily repeatable throughout the year. Pacing is paramount as it is a long, grinding climb where you want to finish the last portion of the climb with an "Edge".</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/177035730?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="100%"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
<br />
<br />
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">No Sunday activities as Escape From Alcatraz is going on. Go out and get a good 8-12 mile run and cheer on our Bay Area athletes taking on the challenge! Should be a great day out there with sunshine and a slew of top rate pro's from short and long course disciplines racing too.</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Men:</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Andy Potts</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Javier Gomez Noya</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Matt Reed</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Jesse Thomas</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Matt Lieto</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Pete Jacobs</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Women:</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Leanda Cave</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Linsey Corbin</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Sarah Groff</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Lauren Goss</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Heather Jackson</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Jenny Fletcher</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px; text-align: right;">
<div style="text-align: left;">
<strong style="font-family: Arial, Helvetica, sans-serif;">Participating in M2 Group Events</strong></div>
</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px; text-align: right;">
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides and runs can upgrade their pass $25/month each. 10-15 pass members can use a class pass to attend either. Please email <a href="mailto:deacon42@gmail.com" style="color: #1155cc; text-decoration: initial;" target="_blank">deacon42@gmail.com</a> or </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="mailto:mccormack.m@comcast.net" style="color: #4d469c; text-decoration: initial;">mccormack.m@comcast.net</a> </span><span style="font-family: Arial, Helvetica, sans-serif;">for details.</span></div>
</div>
</div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
</div>
Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com2tag:blogger.com,1999:blog-3177393228178264536.post-65960620876100962572013-02-21T10:56:00.001-08:002013-02-21T10:58:42.857-08:00Weekend Workouts - Feb 23rd and 24th<a href="http://2.bp.blogspot.com/-7VXysUMY_OM/USZuVEH9U2I/AAAAAAAAD8c/aWLhyjHxGmA/s1600/m2+revolution+group+triathlon.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-7VXysUMY_OM/USZuVEH9U2I/AAAAAAAAD8c/aWLhyjHxGmA/s320/m2+revolution+group+triathlon.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Chilly, but sunny is as good as we can ask for here in the Bay. Conquering new routes this weekend for our ride, and getting our Escapees some much needed Aquatic Park time to get a good feel for the cold and open water swimming skills.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Saturday Ride - Novato - Wilson Hill - Tomales - Marshall Wall</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">59 and 64 Mile Options</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Putting in two good climbs this weekend, but rolling terrain to help keep the groups together. Perfect opportunity to stretch the distance and look for a breakthrough on the bike, or sit in the paceline and enjoy the ride. Wilson Hill is the familiar climb for everyone, while Marshall is a long climb, where pacing and proper gearing is paramount to make it to the top with good legs for the final 20 miles.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://www.mapmyride.com/routes/view/175049064" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">59 Mile Route</span></a><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/175049064?width=560&height=400&&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br /></span>
<br />
<div style="padding-right: 20px; text-align: right;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://www.mapmyride.com/routes/view/175050014" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">65 Mile Route</span></a><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/175050014?width=560&height=400&&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe></span><br />
<div style="padding-right: 20px; text-align: right;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a></span>
<br />
<br />
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Sunday Aquatic Park Swim and Run (5k Time Trial Option)</b></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Kahn will be leading the group on some Open Water techniques, and even leading some daring souls outside the mouth of Aquatic Park, to feel the currents. Feel free to practice your open water swim skills inside the piers for a good 30-45 minute swim to help acclimatize to the cold. After the swim, join the group for either run option of the Escape From Alcatraz run course (10 miles total from AP), or a good benchmarking 5k Time Trial (8 miles total with warmup and cooldown).</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyrun.com/routes/view/175196088" target="_blank">5k Time Trial Route</a></span></div>
<div style="text-align: left;">
<br /></div>
</div>
<iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://www.mapmyrun.com/routes/view/embedded/175196088?width=560&height=400&&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyrun.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyrun.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyrun.com/">MapMyRun</a>
<br />
<div style="text-align: left;">
</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px; text-align: right;">
<div style="text-align: left;">
<strong style="font-family: Arial, Helvetica, sans-serif;">Participating in M2 Group Events</strong></div>
</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px; text-align: right;">
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides and runs can upgrade their pass $25/month each. 10-15 pass members can use a class pass to attend either. Please email <a href="mailto:deacon42@gmail.com" style="color: #1155cc; text-decoration: initial;" target="_blank">deacon42@gmail.com</a> or </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="mailto:mccormack.m@comcast.net" style="color: #4d469c; text-decoration: initial;">mccormack.m@comcast.net</a> </span><span style="font-family: Arial, Helvetica, sans-serif;">for details.</span></div>
</div>
</div>
Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-39600226679757066922013-02-14T08:30:00.002-08:002013-02-14T08:48:12.967-08:00Weekend Workouts - Feb. 16th and 17th<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-M_ygkVqdpj0/UR0SIIinm2I/AAAAAAAAD8I/kBssNb3fQ2w/s1600/2013+kit+group+photo+m2+revolution.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="262" src="http://3.bp.blogspot.com/-M_ygkVqdpj0/UR0SIIinm2I/AAAAAAAAD8I/kBssNb3fQ2w/s640/2013+kit+group+photo+m2+revolution.JPG" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Warming up nicely to the high 60's this weekend! We are planning a great weekend with open road for our ride, then some Miwok Trail action for the run on Sunday. New kits are in too! Make sure you come by the studio to grab yours and look out for another ordering window if you missed out.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Saturday Ride - Mill Valley - Nicasio - Olema </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">55 Miles</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Heading out of Mill Valley, we will take a nice warm-up through Fairfax, then towards Nicasio. With its rolling terrain, this route is perfect for continuing to build our pace-line skills, as well as fitness. Once past the reservoir, we'll head to Olema for a regroup and then charge down Highway 1 to finish the day. You can add an extra 20 miles riding from the city too. </span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/172541732" target="_blank">Route from Mill Valley</a></span><br />
<br />
<iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/172541732?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
<br />
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sunday Run - Muir Beach - Miwok Trail</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8.5 - 12.5 miles</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Heading out of Muir Beach, we'll enjoy the sunshine and views of the Pacific Ocean while we take on the Miwok Trail, and into the Headlands. This is a great benchmark for fitness, and we'll run here frequently through the year. An amazing <a href="http://app.strava.com/segments/653619" target="_blank">Strava segment KOM</a> held by our very own Mike V!</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/169037748" target="_blank">Run Route - 8.5 miles</a></span></div>
<div style="text-align: left;">
<iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/169037748?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe></div>
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
<br />
<br />
<div style="text-align: left;">
</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px;">
<div style="text-align: left;">
<strong style="font-family: Arial, Helvetica, sans-serif;">Participating in M2 Group Events</strong></div>
</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px;">
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides and runs can upgrade their pass $25/month each. 10-15 pass members can use a class pass to attend either. Please email <a href="mailto:deacon42@gmail.com" style="color: #1155cc; text-decoration: initial;" target="_blank">deacon42@gmail.com</a> or </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="mailto:mccormack.m@comcast.net" style="color: #4d469c; text-decoration: initial;">mccormack.m@comcast.net</a> </span><span style="font-family: Arial, Helvetica, sans-serif;">for details.</span></div>
</div>
</div>
</div>
Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0Almonte, Mill Valley, CA 94941, USA37.881178601473941 -122.5252352416504237.874912101473939 -122.53532024165042 37.887445101473944 -122.51515024165042tag:blogger.com,1999:blog-3177393228178264536.post-62168459416918460882013-02-07T08:31:00.001-08:002013-02-07T08:40:56.993-08:00Weekend Workouts - Feb 9th and 10th<a href="http://3.bp.blogspot.com/-Ma3i73sXcJk/URPWlGRayaI/AAAAAAAAD40/zIPNzRXlliU/s1600/IMG_20130202_091337.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-Ma3i73sXcJk/URPWlGRayaI/AAAAAAAAD40/zIPNzRXlliU/s200/IMG_20130202_091337.jpg" width="150" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Another banner weekend up in the North Bay, just have to let these pesky rain showers pass, but Saturday and Sunday are looking good! This weekend brings us to Wilson Hill for our ride, and most peoples' first dip into Aquatic Park for a swim/run brisk Sunday morning as we help our Escape From Alcatraz athletes acclimatize to the colder waters.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Saturday Ride: Lucas Valley - Wilson Hill - Petaluma</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">56 and 71 mile options</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/66066988" target="_blank">56 Mile Option</a></span>
<iframe frameborder="0" height="590px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/66066988?width=560&height=400&elevation=true&info=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/81263767" target="_blank">71 Mile Option</a></span><br />
<iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/81263767?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
<br />
<br />
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sunday Swim/Run - Aquatic Park & Escape From Alcatraz Run Course 10 to 11.5 miles</span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">30 minute swim in Aquatic Park, followed by a tour of the Escape From Alcatraz run course, you have two options when returning after the Sand Ladder. For 10 miles you can follow the course back, or for 11.5, take a more scenic and challenging route through the Presidio.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/171484422" target="_blank">AP - EFA Course with Presidio Return</a></span></div>
</div>
<iframe frameborder="0" height="590px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/171484422?width=560&height=400&elevation=true&info=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
<br />
<br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; line-height: 18px; text-align: start;">
<strong style="font-family: Arial, Helvetica, sans-serif;">Participating in M2 Group Events</strong></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; line-height: 18px; text-align: start;">
<span style="font-family: Arial, Helvetica, sans-serif;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month. 10-15 pass members can use a class pass to attend either. Please email <a href="mailto:deacon42@gmail.com" style="color: #1155cc; text-decoration: initial;" target="_blank">deacon42@gmail.com</a> or </span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="mailto:mccormack.m@comcast.net" style="color: #4d469c; text-decoration: initial;">mccormack.m@comcast.net</a> </span><span style="font-family: Arial, Helvetica, sans-serif;">for details.</span></div>
</div>
Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-73901193389218480912013-01-31T09:12:00.000-08:002013-01-31T15:09:06.493-08:00Weekend Workouts - Feb 2nd & 3rd<span style="font-family: Arial, Helvetica, sans-serif;">Its looking like a great weekend ahead for some fun on the roads, and for the Super Bowl! Its a bit unprecedented that we haven't been chased indoors for a weekend yet, so lets make the best of it. Come on out and burn off all those "pops" and horrible, but oh so good things that go along with Super Bowl Sunday! Go Niners!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Saturday Ride - Novato-Olema-Limantour-Pt Reyes </span><br />
<br />
<br />
<a href="http://1.bp.blogspot.com/-jxgjnWS4xyY/UQqiXkSCOtI/AAAAAAAAD30/MkrXKjh9oL0/s1600/m2+limantour+repeats.jpg" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="http://1.bp.blogspot.com/-jxgjnWS4xyY/UQqiXkSCOtI/AAAAAAAAD30/MkrXKjh9oL0/s200/m2+limantour+repeats.jpg" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Heading out of Novato for a little different terrain, the gentle and rolling hills allow for a good warm up and continued work on our group riding skills. Continuing past the Nicasio Reservoir and towards Olema, we head to the hills for some climbing and descending work. Perfect intervals, for sustained effort, then fast, but steady descents to help our athletes increase their downhill comfort levels. Options for 1-3 repeats, then heading to Point Reyes Station for a regroup.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/168668424" target="_blank">Bike Route - 51 to 65 Miles - Hill repeats are 7 miles each (3.5 up, 3.5 down)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/168668424?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sunday Ride - Mill Valley-Paradise Loop</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-MdlAmsVbsMY/UQqjejJVk5I/AAAAAAAAD38/i64lZE2OC_s/s1600/m2+paradise+loop.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://3.bp.blogspot.com/-MdlAmsVbsMY/UQqjejJVk5I/AAAAAAAAD38/i64lZE2OC_s/s200/m2+paradise+loop.jpg" width="200" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">With Kaiser Half Marathon going on, we are taking a weekend off from organized runs, but Michael is leading a no-drop Paradise Loop ride for those wanting some extra bike work and guidance this weekend.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Great opportunity for a transition, or brick run after. </span><span style="background-color: white; color: #444444; font-family: Arial, Helvetica, sans-serif; line-height: 18px;"> A new run store opened up this week right there as well which could be worth a visit: </span><a href="https://www.facebook.com/SanFranciscoRunningCompany" style="background-color: white; color: #1155cc; font-family: Arial, Helvetica, sans-serif; line-height: 18px;" target="_blank">San Francisco Running Company</a><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/169788988" target="_blank">Bike Route - 20 miles</a></span><br />
<br />
<iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/169788988?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px;">
<strong style="font-family: Arial, Helvetica, sans-serif;">Participating in M2 Group Events</strong></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px; line-height: 18px;">
<strong style="font-family: Arial, Helvetica, sans-serif;"><br /></strong></div>
<span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month. 10-15 pass members can use a class pass to attend either. Please email <a href="mailto:deacon42@gmail.com" style="color: #1155cc; text-decoration: initial;" target="_blank">deacon42@gmail.com</a> or </span><span style="color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="line-height: 18px;"><a href="mailto:mccormack.m@comcast.net">mccormack.m@comcast.net</a> </span></span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;">for details.</span><br />
<br />Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0Inverness, CA, USA38.049578057178827 -122.8074073791503938.037073557178829 -122.82757737915038 38.062082557178826 -122.7872373791504tag:blogger.com,1999:blog-3177393228178264536.post-82111626402109019012013-01-29T09:20:00.001-08:002013-03-06T12:32:14.789-08:00.5 Fe Training Day - March 16th<br />
<a href="http://4.bp.blogspot.com/-GoV1oPjdzr4/UQgFtgBxbdI/AAAAAAAAD28/uey-qtmlvdA/s1600/474259_10150717019249372_594050438_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-GoV1oPjdzr4/UQgFtgBxbdI/AAAAAAAAD28/uey-qtmlvdA/s320/474259_10150717019249372_594050438_o.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Perfect way to jump start your year, or see how your training is progressing. M2 is giving you the chance to tackle the Half Iron distance in a low key, low stress way. THIS IS NOT A RACE, just an organized, big training day that allows for you to experiment with your race execution. To get the most out of this day, we recommend taking extended "transitions" to refuel and be physically and mentally prepared to take on each leg.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">For our first year we are excited to have <a href="http://www.cytosport.com/" target="_blank">Cytosport </a>and <a href="http://musclemilk.com/" target="_blank">Muscle Milk</a> on board to help fuel you during and after the day of training!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">When: Saturday-March 16th, 8:00 AM</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cost: $30.00</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">M2 Gold Pass or Group Members: $30.00 with $10.00 credit to next month</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Where: Swim Start - <a href="https://plus.google.com/117184183463073259323/about?gl=us&hl=en" target="_blank">Aquatic Park, San Francisco</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Bike and Run Finish: <a href="http://www.m2rev.com/" target="_blank">M2 Revolution Cycling Studio</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Register: <a href="http://www.m2rev.net/wp/m2-studio/sign-up-and-booking/" target="_blank">Click here for M2 Revolution's class registration site</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Select the "M2 .5 Fe Training Day" tab</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Click "Sign Up Now"</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- To finish the purchase you will have to create a profile on M2's booking portal</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Logistics:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Mandatory run Gear drop off and packet pickup Wednesday through Friday from 5-8pm at the Studio. Bike numbers provided to help identify participants. Waivers must be signed at this point.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://docs.google.com/forms/d/1c7GRMbB2vOLu1v_1y2-8g1W8f9-UHjmFLyX7yTZeEYU/viewform" target="_blank">- To electronically sign waiver you can click here </a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- At packet pickup, M2 will provide a transition bag for transport of your wetsuit and morning clothes back to the studio.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- </span><span style="font-family: Arial, Helvetica, sans-serif;">We recommend riding to the start line if in the city. If arriving from out of town, parking is available at the end of Van Ness. Other options are to park at Marina Green or in residential areas and ride over. Some parking areas have time limits so park at your own risk.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Collect wetsuit and morning clothes at M2 after event.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Full showers and facilities available after event</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Swim - 1.2 Miles, or as much as you want</span><br />
<a href="http://2.bp.blogspot.com/-W2a4DTKmT2g/UQlO8k7kLOI/AAAAAAAAD3Q/JTEZDyfy8Bk/s1600/m2+half+iron+swim.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="286" src="http://2.bp.blogspot.com/-W2a4DTKmT2g/UQlO8k7kLOI/AAAAAAAAD3Q/JTEZDyfy8Bk/s320/m2+half+iron+swim.JPG" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Starting at Aquatic Park, you will swim two loops around the perimeter for approximately 1.2 miles depending on current and how far in from the pier you swim.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Water should be in the mid 50's, so wetsuits are strongly recommended. No lifeguards will be present, so swim at your own risk.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Once finished, there are showers to rinse off, then head to your bike!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">T1 - AP Bleachers</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">M2 will provide monitors to make sure your bikes are secure and collect wet suits after their use. All gear transported to the studio for pickup later. Cytosport/Muscle Milk will be on hand providing hydration.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Bike - Four Corners-Stinson-Bolinas Lagoon-Hwy 1</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Riding North from the city, along scenic roads, the route climbs Mt. Tam through Four Corners, then Pantoll, and down Panoramic to Stinson. Heading out along Bolinas Lagoon and a short loop, its now its time to dial in your pacing to make you sustain a good effort, nad have legs left for the run. Rolling terrain and some sharp climbs could test your pacing abilities. Bonus climb up Fillmore while back in the city, but suggested route is Union Street to Polk.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Detailed route sheets will be made available to those unfamiliar.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://www.mapmyrun.com/routes/view/169349130" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Bike Route</span></a><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-HUgSZATQcM8/UQlQsUAtGQI/AAAAAAAAD3Y/GmvunlxWCsQ/s1600/m2+half+iron+bike.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-HUgSZATQcM8/UQlQsUAtGQI/AAAAAAAAD3Y/GmvunlxWCsQ/s640/m2+half+iron+bike.JPG" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">T2</span>
<br />
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">The M2 Studio will provide a secure location for your beloved bike, as well as a nice place to change into some dry/clean clothes for your run. Take your time and fuel up. This is not a race, just a training day. Again, we will have plenty of fueling options provided by Cytosport in the studio!</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="font-size: large;">Run - Aquatic Park-Marina Green-Lyon Street-Presidio-Hoppers Hands</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Short cruise down Polk, back to Aquatic Park. The route takes you along the waterfront along Marina Green and up Lyon Street Stairs. Fun trail run through the Presidio and down to Crissy Field. Running out to Hopper's Hands, then return along waterfront, back to Aquatic Park and then up Polk to M2. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">There are many places to stop and get water, but we recommend carrying something as this is a long training day, and you will need both the hydration and calories.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://www.mapmyrun.com/routes/view/169353670" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Run Route</span></a><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-WfqAmTr3awU/UQlRjFNIcKI/AAAAAAAAD3g/xrHAM0LC4-4/s1600/m2+half+iron+run.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="438" src="http://2.bp.blogspot.com/-WfqAmTr3awU/UQlRjFNIcKI/AAAAAAAAD3g/xrHAM0LC4-4/s640/m2+half+iron+run.JPG" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Finish back at the studio, get cleaned up and enjoy some NCAA basketball action with Championship Weekend going on. Light food and drinks provided. Definitely time to try out some <a href="http://musclemilk.com/" target="_blank">Muscle Milk</a> to speed your recovery and provide your body with some essential nutrition after a long day!</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Wetsuit/Morning Clothes Bag Recommendations</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Bring an extra water-proof bag to keep clothes dry</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Do not leave valuables in this bag! M2 is not responsible for lost/stolen items. No car keys, phones, wallets, etc. please.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Be reasonable with size. If its too big/heavy, it risks being left at Aquatic Park. You must fit everything in the bag. No tying it onto a larger backpack. </span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Gear Drop Recommendations</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Running Shoes</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Hydration belt</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Shorts, shirt, socks and hat/visor to run in</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Dry clothes to change into after event</span>Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com1Fisherman's Wharf, San Francisco, CA, USA37.807207106595719 -122.4264049530029337.800934606595717 -122.43648995300293 37.81347960659572 -122.41631995300293tag:blogger.com,1999:blog-3177393228178264536.post-23376980194688926962013-01-28T20:52:00.000-08:002013-04-23T12:29:01.178-07:002013 Bay Area Calendar of Events<span style="font-family: Arial, Helvetica, sans-serif;">Will update as we find more races and develop more events. Races spotlighted are for the Bay Area, or M2 Athletes have registered. All are welcome to join in on M2 Monthly Events, additional fees may apply. Dates are subject to change.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><u><br /></u>
<span style="font-size: large;">February</span></span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2/3 - <a href="http://xnet.kp.org/sanfrancisco/" target="_blank">Kaiser Half Marathon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2/24 -<a href="https://sites.google.com/a/endurazoneracing.com/home/" target="_blank">San Bruno Mtn. Half Marathon (Trail)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">March</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">M2 Events</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3/16 -<a href="http://m2rev.blogspot.com/2013/01/5-fe-training-day-march-17th.html" target="_blank"> M2 .5 Fe Day:</a> Tackle the Half Iron distance at your own pace and see how your race planning is working before actually racing. Semi supported route, with secure "transition" locations to take the ease off your day. More details coming in the next few weeks.</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3/2 - <a href="http://envirosports.com/" target="_blank">Woodside King's Mountain Half Marathon and 5 Mile</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3/3 - <a href="http://www.escapefromalcatraztriathlon.com/" target="_blank">Escape from Alcatraz</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3/9 - <a href="http://envirosports.com/" target="_blank">Romancing the Island 12k & 25k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3/16 - <a href="http://www.ironman.com/" target="_blank">IM Cabo San Lucas</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3/17 - <a href="http://www.rhodyco.com/eab12k-2013.html" target="_blank">Emerald Across The Bay 12k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3/23 - <a href="http://envirosports.com/" target="_blank">Napa Valley Trail Marathon & 10k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3/30 - <a href="http://www.ironman.com/" target="_blank">Oceanside 70.3</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">April</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-iGbtdRCeoJE/UPbtsDll0gI/AAAAAAAAD0Q/saT0JwmtpzU/s1600/diablo+m2+ride.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-iGbtdRCeoJE/UPbtsDll0gI/AAAAAAAAD0Q/saT0JwmtpzU/s320/diablo+m2+ride.jpg" width="320" /></a></div>
<i><span style="font-family: Arial, Helvetica, sans-serif;">M2 Events</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/27 - <a href="https://www.facebook.com/events/559775924056522/" target="_blank">Double/Triple Diablo Day:</a> Starting from Walnut Creek, take on Mt Diablo once, twice or three times with the M2 Group</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races/Events</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/5-4/7 - <a href="http://ggtc.org/" target="_blank">GGTC</a> and <a href="http://www.sftriclub.org/" target="_blank">SF Tri Club</a> Wildflower Training Weekends</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/6 - <a href="http://envirosports.com/" target="_blank">Golden Gate Headlands Marathon, Half Marathon & 10k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/7 - <a href="http://runrocknroll.competitor.com/san-francisco" target="_blank">SF Rock n Roll Half Marathon (Formerly the "Other" US Half Marathon)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/7 - <a href="http://www.firstwave-events.com/" target="_blank">Santa Cruz Half Marathon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/7 - <a href="http://www.ironman.com/" target="_blank">Texas 70.3 - Galveston</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/13 - <a href="http://envirosports.com/" target="_blank">Muir Woods Trail Marathon, Half Marathon & 7 Mile</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/13&14 - <a href="http://www.hitstriathlonseries.com/" target="_blank">HITS Triathlon Series - Napa</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/14 - <a href="http://www.ironman.com/" target="_blank">Ironman South Africa</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/15 - <a href="http://www.baa.org/races/boston-marathon.aspx" target="_blank">Boston Marathon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/18-21 - <a href="http://www.seaotterclassic.com/" target="_blank">Seat Otter Classic</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/20 - <a href="http://www.usaproductions.org/" target="_blank">Silicon Valley Long Course and Sprint (Morgan Hill)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/21 - <a href="http://www.usaproductions.org/" target="_blank">Silicon Valley International (Morgan Hill)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/21 - <a href="http://www.ironman.com/" target="_blank">New Orleans 70.3</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4/21 - <a href="http://envirosports.com/" target="_blank">Napa Valley Silverado Half Marathon & 5k </a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">May</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">M2 Events</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/11 - Geysers Ride</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/18 - Tour of California Mt. Diablo: No transport for this one, but surely a large contingent will ride.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/19 - Tour of California SF to Santa Rosa: Waiting on route details, but M2 will arrange transport home from Santa Rosa. Last year saw over near 200 cyclists take on the SF to Santa Cruz route with M2.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-Vu58TLk1-6s/UPbrRJ2NFeI/AAAAAAAAD0A/DeGfSBNINS0/s1600/M2+tour+of+california+ride+2012.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="425" src="http://1.bp.blogspot.com/-Vu58TLk1-6s/UPbrRJ2NFeI/AAAAAAAAD0A/DeGfSBNINS0/s640/M2+tour+of+california+ride+2012.jpg" width="640" /></a></div>
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/4 - <a href="http://www.ironman.com/" target="_blank">St. George 70.3</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/4 - <a href="http://envirosports.com/" target="_blank">Napa Valley Vintage Half Iron Triathlon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/5 - <a href="http://envirosports.com/" target="_blank">Napa Valley Sprint Triathlon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/5 - <a href="http://www.runlikeadiva.com/Events/Divas_Half_Marathon_-_San_Francisco__CA.htm" target="_blank">Divas Half Marathon and 5k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/4&5 - <a href="http://www.tricalifornia.com/" target="_blank">Wildflower</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/9 - Bike to Work Day</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/11 - <a href="http://envirosports.com/" target="_blank">Wild Boar Half Marathon & 5k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/18 - <a href="http://www.ironman.com/" target="_blank">Ironman Texas</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/19 - <a href="http://www.usaproductions.org/" target="_blank">Morgan Hill Sprint Triathlon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/19 - <a href="http://envirosports.com/" target="_blank">Alcatraz Sharkfest Swim</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5/26&27 <a href="http://www.tricalifornia.com/" target="_blank">Alcatraz Challenge</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">June</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">M2 Events</span></i><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-T_wFfehVDPc/UPbzv-HuS7I/AAAAAAAAD0g/ZNFlOLXUTnQ/s1600/lake+tahoe+ironman+camp+m2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="http://4.bp.blogspot.com/-T_wFfehVDPc/UPbzv-HuS7I/AAAAAAAAD0g/ZNFlOLXUTnQ/s320/lake+tahoe+ironman+camp+m2.jpg" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.ultraufitness.com/m2-camp.html" target="_blank">6/20 to 6/23 - Lake Tahoe Training Camp:</a> All aspects taken care of by M2 and partners, all you need to do is get to Tahoe in one piece, and we will do our best to keep it that way with a full extended weekend of training and events.</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/1 - <a href="http://www.ironman.com/" target="_blank">Hawaii 70.3</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/2 - <a href="http://www.vineman.com/Vineman__Monte_Rio.htm" target="_blank">Vineman Monte Rio</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/2 - <a href="http://envirosports.com/" target="_blank">Alcatraz "Escape from the Rock" Duathlon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/8 - <a href="http://www.ironman.com/" target="_blank">Boise 70.3</a> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/8 - <a href="http://www.laketahoerelay.com/" target="_blank">Lake Tahoe Relay (Run)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/9 - <a href="http://www.usaproductions.org/" target="_blank">Folsom Sprint and Olympic Triathlons</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/9 - <a href="http://trifreaks.com/golden-gate-triathlon/" target="_blank">Golden Gate Triathlon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/15 - <a href="http://www.pctrailruns.com/" target="_blank">Crissy Field 6 & 12 Hour</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/16 - <a href="http://www.thresholdracinginc.com/" target="_blank">Reservoir Triathlon - Olympic and Sprint (Morgan Hill)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/21 - <a href="http://www.ironman.com/" target="_blank">Lake Stevens 70.3</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/23 - <a href="http://www.ironman.com/" target="_blank">Ironman Coeur d'Alene</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/29 - <a href="http://www.usaproductions.org/" target="_blank">California Sprint Triathlon (Pleasanton)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6/30 - <a href="http://www.usaproductions.org/" target="_blank">California International Triathlon (Pleasanton)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">July</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">7/13 - <a href="http://www.ironman.com/" target="_blank">Vineman 70.3</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7/14 - <a href="http://www.firstwave-events.com/" target="_blank">Jungle Run Half Marathon and 10k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7/20 - <a href="http://www.transtahoerelay.com/w/" target="_blank">Trans Tahoe Relay (Swim)</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7/27 - <a href="http://www.vineman.com/" target="_blank">Vineman</a> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7/27 - <a href="http://www.vineman.com/" target="_blank">Barbs Race</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7/28 - <a href="http://www.ironman.com/" target="_blank">Ironman Lake Placid</a></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-ZEeMtxXT6DA/UPb0JuoYOzI/AAAAAAAAD0o/E4Gtf8L5rEA/s1600/vineman.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-ZEeMtxXT6DA/UPb0JuoYOzI/AAAAAAAAD0o/E4Gtf8L5rEA/s1600/vineman.gif" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">August</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">M2 Events</span></i><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-6xTCoZulHNs/UPb03niRfwI/AAAAAAAAD0w/iYH75_KJfZs/s1600/m2+mt+shasta+century.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="356" src="http://2.bp.blogspot.com/-6xTCoZulHNs/UPb03niRfwI/AAAAAAAAD0w/iYH75_KJfZs/s640/m2+mt+shasta+century.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">8/3 - Shasta Century</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8/4 - <a href="http://www.race-sfgiants.com/" target="_blank">The Giant Race</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8/4 - <a href="http://www.ironman.com/" target="_blank">Boulder 70.3</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8/11 - <a href="http://www.usaproductions.org/" target="_blank">Folsom Long Course Triathlon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8/18 - <a href="http://www.ironman.com/" target="_blank">IM Mont Tremblant</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8/25 - <a href="http://www.ironman.com/" target="_blank">IM Canada</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8/25 - <a href="http://www.ironman.com/" target="_blank">IM Louisville</a></span><br />
<a href="http://3.bp.blogspot.com/-c_Lv8iqxzPs/UPb1tMFaGVI/AAAAAAAAD1I/hvKGgWGTemg/s1600/ironman+70-3+world+championship.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-c_Lv8iqxzPs/UPb1tMFaGVI/AAAAAAAAD1I/hvKGgWGTemg/s320/ironman+70-3+world+championship.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">September</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">M2 Events</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9/7 and 9/8 - Go big training weekend</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9/7 - <a href="http://www.firstwave-events.com/races/Big-Kahuna-Triathlon-2013-Santa-Cruz.aspx" target="_blank">Big Kahuna</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9/8 - <a href="http://www.ironman.com/" target="_blank">70.3 World Championship</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9/14 - <a href="http://www.pctrailruns.com/" target="_blank">Headlands 25, 50, 75 and 100 Miles</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9/13-15 <a href="http://www.tricalifornia.com/" target="_blank">Triathlons at Pacific Grove</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9/22 - <a href="http://www.santacruztriathlon.org/SCT/" target="_blank">Santa Cruz Triathlon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9/22 - <a href="http://www.ironman.com/" target="_blank">Ironman Lake Tahoe</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9/28 - <a href="http://envirosports.com/" target="_blank">Big Sur Trail Marathon & 5 Mile</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">October</span><br />
<a href="http://2.bp.blogspot.com/-pIpaYonHgus/UPb2aUh0RhI/AAAAAAAAD1Y/PizTZfuZn8M/s1600/m2+kona+ironman.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-pIpaYonHgus/UPb2aUh0RhI/AAAAAAAAD1Y/PizTZfuZn8M/s1600/m2+kona+ironman.jpg" /></a><i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10/6 - <a href="http://www.bridgetobridge.com/" target="_blank">Bridge to Bridge</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10/4-6 - <a href="http://www.tricalifornia.com/" target="_blank">Scott Tinely's Adventures</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10/12 - <a href="http://www.pctrailruns.com/" target="_blank">Skyline to Sea Marathon and 50k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10/12 - <a href="http://www.ironman.com/" target="_blank">Ironman World Championship</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10/13 - <a href="http://envirosports.com/" target="_blank">Tri Girl Tri - All Women's Sprint Triathlon</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10/26 - </span><a href="http://envirosports.com/" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">Napa Wine Country Marathon, Half Marathon & 10k</a><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10/26 - S<a href="http://www.pctrailruns.com/" target="_blank">tinson Beach 12k, 25k, 37k and 50k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">November</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">11/2 - <a href="http://envirosports.com/" target="_blank">Stinson Beach Marathon, Half Marathon and 7 Mile</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">December</span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">Major Races</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">12/14 - <a href="http://envirosports.com/" target="_blank">Hark the Harold Angels 12k & 25k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">12/14 - <a href="http://www.pctrailruns.com/" target="_blank">Rodeo Beach 8k, 20k, 30k and 50k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">12/29 - <a href="http://www.pctrailruns.com/" target="_blank">Woodside 10k, 17k, 35k & 50k</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-31629906021805316672013-01-24T12:17:00.001-08:002013-01-24T12:17:35.042-08:00Weekend Workouts - January 26th & 27th<a href="http://4.bp.blogspot.com/-oXzsLKjmId8/UQFtoBIROXI/AAAAAAAAD2I/qReaO-jCkP0/s1600/half+moon+bay+paceline+m2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-oXzsLKjmId8/UQFtoBIROXI/AAAAAAAAD2I/qReaO-jCkP0/s320/half+moon+bay+paceline+m2.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Last weeks ride down south on the coast was a good one for the group. Sun and witnessing the massive surf coming in for Mavericks, capped off another great session, improving our fitness and riding skills. </span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Saturday Ride</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">This weekend, we'll head North on Hwy 1 to add some varied terrain through Olema, and a good benchmark climb out of Muir Beach. Pacing, as always, is important so that you have the strength to take on the final climb with authority, instead of "surviving" the climb.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">This route is 55 miles from Mill Valley, and 75 miles from the city for those looking for some extra work. The rolling terrain of Highway 1 allows for more group work, along with building your overall bike skills with gearing and pacing. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-X0E0Pd5ajJU/UQFuklFAKOI/AAAAAAAAD2U/wl8rttpEke8/s1600/m2+olema.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="http://1.bp.blogspot.com/-X0E0Pd5ajJU/UQFuklFAKOI/AAAAAAAAD2U/wl8rttpEke8/s640/m2+olema.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Sunday Run</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Taking on some more trails in Marin, the group will tackle the other side of Mt Tam by running our favorite Bon Tempe Lake loop. With routes from 8-11 miles, this is a great day to jump in on a very scenic area. The The gentle climb out of the town of Ross is perfect for a warmup, then the rolling and well maintained terrain provides a great environment to work on your endurance.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Our friends at <a href="https://guenergy.com/" target="_blank">Gu Energy</a> have provided a good supply of water bottles. All in attendance at our run on Sunday will receive one! Thanks Gu!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-f3drq3c6L6s/UQFwjxEW7QI/AAAAAAAAD2o/GVjdAnWa6xo/s1600/m2+bon+tempe+lake+run.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="360" src="http://3.bp.blogspot.com/-f3drq3c6L6s/UQFwjxEW7QI/AAAAAAAAD2o/GVjdAnWa6xo/s640/m2+bon+tempe+lake+run.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif;">
<strong style="font-family: Arial, Helvetica, sans-serif; line-height: 18px;">Participating in M2 Group Events</strong></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif;">
<strong style="font-family: Arial, Helvetica, sans-serif; line-height: 18px;"><br /></strong></div>
<span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; line-height: 18px;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month. 10-15 pass members can use a class pass to attend either. Please email <a href="mailto:deacon42@gmail.com" style="color: #1155cc;" target="_blank">deacon42@gmail.com</a> for ride and run for further details.</span>Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0Tamalpais-Homestead Valley, CA, USA37.880866028440593 -122.524466514587437.87929952844059 -122.5269880145874 37.882432528440596 -122.5219450145874tag:blogger.com,1999:blog-3177393228178264536.post-24110551310322897882013-01-16T21:32:00.001-08:002013-01-16T21:39:23.257-08:00Weekend Workouts - January 19th and 20th<span style="font-family: Arial, Helvetica, sans-serif;">Big fun in the cold last week. Temperatures rising for us this coming weekend so its time for some adventures along the coast and up on Mount Tam!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Saturday Ride - 9:30 am</span><br />
<a href="http://4.bp.blogspot.com/-SnM2MmhG6ws/UPeOZTf34oI/AAAAAAAAD1w/94zpZQ7nlqk/s1600/553432_10151714652170389_244110516_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-SnM2MmhG6ws/UPeOZTf34oI/AAAAAAAAD1w/94zpZQ7nlqk/s320/553432_10151714652170389_244110516_n.jpg" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Down south this weekend for some more paceline work along Half Moon Bay to Pescadero. Great chance to catch a view of the 20 foot swell coming in for Mavericks Sunday. Last week we had some great continuous paceline action from our group and we look to build on that, as well as build miles and confidence. <a href="http://goo.gl/maps/OAqaf" target="_blank">Directions can be found here,</a> but we will start at the first dirt parking lot on your right after driving south from Devil's Slide on Hwy 1.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/68442778" target="_blank">Montara - Pescadero: 51 Miles</a></span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Simple, but varied and beautiful route along the coast and the foothills.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Map displays Kilometers</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/68442778?width=560&height=400&&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.mapmyride.com/routes/view/166325514" target="_blank">Montara - Pescadero - La Honda: 64 miles</a></span><br />
<br />
<iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/166325514?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe>
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</div>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: large;">Sunday Run - 9:30 am</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">An M2 group favorite, we will do a tour of Mount Tam's south slope starting from Mt. Home Inn. You can park in a dirt lot about 50 yards past Mt Home Inn on the right. The driveway is the firehouse entrance as well, hard to miss. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Running the Matt Davis Trail to Pantoll, the group will return along a higher route on Stagecoach, through West Point. For those wanting some additional miles, you can continue towards the coast on Matt Davis for a good out and back to the intersection of Coastal Trail.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Route:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- From the parking lot, starting uphill past the firehouse and taking a left on Matt Davis - .75 miles</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- At about mile 2.5 you enter the Bootjack picnic area, continue through it, and pick up trail on the other side of the parking lot that continues to Pantoll Ranger Station.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- You get to Pantoll Ranger Station at mile 3, you can continue straight across the road (Pantoll Road) on Matt Davis</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Extend this out and back as much as you want, but we like to run to the Coastal Trail intersection at Mile 4.6 and return to Pantoll.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Cross back over Pantoll Road and go straight onto Stage Coach Road (fire road) at Mile 6</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- You will climb up to West Point at Mile 8</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- Returning to Mt Home in, run downhill on Old Railroad Grade</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">- You pick up Gravity Car Road at Mile 10 and continue downhill to the dirt parking lot</span>
<iframe frameborder="0" height="548" src="http://connect.garmin.com:80/activity/embed/29749000" width="465"></iframe><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: white; color: #222222; line-height: 18px;">Participating in M2 Group Rides</strong><br style="background-color: white; color: #222222; line-height: 18px;" /><span style="background-color: white; color: #222222; line-height: 18px;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month. 10-15 pass members can use a class pass for a ride. </span></span>Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-10680324656393662362013-01-10T12:53:00.000-08:002013-01-10T13:09:44.356-08:00Weekend Workouts!<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-7_AASfno6MA/UO8rDBEZ1KI/AAAAAAAADzU/ne5ZTvN8PIA/s1600/DSCF0546.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-7_AASfno6MA/UO8rDBEZ1KI/AAAAAAAADzU/ne5ZTvN8PIA/s320/DSCF0546.JPG" width="240" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Looks like another dry weekend ahead so plan on some fun up in Marin for a good ride and some fun in Golden Gate Park for our run. Definitely a day for layers for the ride as it will be chilly to start, and get to 50 for the high.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Saturday Ride - McInnis Park, San Rafael - 9:00 am</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Starting from McInnis Park <a href="http://goo.gl/maps/UpPxT" target="_blank">(directions here)</a>. <span style="background-color: white; color: #222222;">Looking forward to another early season fitness-building January ride. M2 will be doing the shorter route on account of baseball tryouts at noon.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">General effort for all riders is steady-moderate. Hills can see a bit of an edge - pace-line pulls see an obvious edge to the effort, but not crazy disproportionate. All riders should look to return through Nicasio-Lucas Valley Road at the same pace/watts as when they set out - proper pacing.</span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">We have a lot of newer riders who we want to get up to speed with proper group riding dynamics, the purpose of which is safety and a generally enhanced ride experience. Hence, a quick review of some ride notes that are outlined in <a href="https://docs.google.com/open?id=1khlK_Zd6QDRk74Cu7x5O9CBcqa98z3jM8_1RruvyK9llaGihf6-SDHj3m8-Z" target="_blank">Pacelining/Group Riding 101 sheet sent earlier and linked here.</a></span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">* When the group resumes pedaling after a stop sign, traffic light, pit stop, etc., PAY attention and quickly fall into line or else you will lose the group. We want our rides to flow - very simple.</span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">* If it is your turn at the front of the pace-line, ride steady without suddenly stomping on the pedals, slamming away on hills, or conversely coasting on gentle downhills. </span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">* When you are done with your pull, check for traffic, pedal to the side and then ease up, as opposed to suddenly stopping pedaling and only then pulling off to the side which causes everyone behind you to suddenly brake. </span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">* Attention to these pointers and the Pace-lining 101 bullets (please review) will make it much easier to integrate into a ride group. Riders who are not so strong can find themselves riding and learning alongside stronger cyclists by becoming comfortable with sitting in a group.</span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">Where we are early into the season project, my group will do </span><span style="background-color: white; color: #222222; text-decoration: underline;">brief</span><span style="background-color: white; color: #222222;"> re-groups in Nicasio and Pt. Reyes Station. </span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><strong style="background-color: white; color: #222222;">Skills Clinics</strong><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">Brett and I will be doing another couple of clinics in coming weeks where we have a smaller group and practice many of the things described in the Pace-lining article. Highly recommended for newer riders and those who are graduating from tri-club rides.</span><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><strong style="background-color: white; color: #222222;">Participating in M2 Group Rides</strong><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">M2 Group Training members are of course welcome for all rides/runs and events. Gold Pass members who wish to join in on weekend rides can upgrade their pass $25/month. 10-15 pass members can use a class pass for a ride. This weekend everyone is invited.</span></span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://www.mapmyride.com/routes/view/105650921" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">McInnis Park - Hwy 1 - Marshall - Cheese Factory: 63 Miles - 4 Hours</span></a><br />
<span style="font-family: Arial, Helvetica, sans-serif;">(Maps are generated with Kilometers)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><iframe frameborder="0" height="550px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/105650921?width=560&height=400&elevation=true&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br /></span>
<br />
<div style="padding-right: 20px; text-align: right;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<a href="http://www.mapmyride.com/routes/view/164234358" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">McInnis - Olema - Point Reyes - Nicasio: 46 Miles - 3 hours</span></a><br />
<span style="font-family: Arial, Helvetica, sans-serif;">(Maps are generated with Kilometers)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/164234358?width=560&height=400&&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br /></span>
<br />
<div style="padding-right: 20px; text-align: right;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://mapmyride.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyride.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyride.com/">MapMyRide</a>
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sunday Run - Golden Gate Park, Buffalo Paddock - 9:30</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">Heading towards the beach along JFK, we'll be going counter clockwise around the park using mostly trails. We will have 2 workouts going again today. The main workout will be a tour of Golden Gate Park with the map below. Ending at the Polo fields at 6.5 miles, we will do some threshold work, running 2-4 loops on the dirt. Each lap is 3/4 of a mile.</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">For those wanting to set a good benchmark this weekend, our own Mike Vulanich is heading up a group to set a 5k TT mark. They will join the main group for a 2 mile warmup, then head to the Polo Fields for their Time Trial and cool-down.</span></div>
<div style="text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<a href="http://www.mapmyrun.com/routes/view/164529196" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Golden Gate Park Map: 6.75 + Polo Fields Loops - 90 Minutes</span></a></div>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://www.mapmyrun.com/routes/view/embedded/164529196?width=560&height=400&&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br /></span>
<br />
<div style="padding-right: 20px; text-align: right;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://mapmyrun.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyrun.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyrun.com/">MapMyRun</a></span>
</div>
Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-28428625988504375312013-01-04T09:11:00.000-08:002013-01-04T10:50:15.494-08:002013 Group Training Kickoff WeekendThe Bay Area cycling and triathlete community is buzzing this year with an incredible lineup of events to tackle. New this year is Ironman Lake Tahoe, and this year we get three days of the Tour of California right in our back yard!<br />
<br />
Starting off this year we have our first full weekend of events for the M2 Group Training programs. This first weekend is open to everyone to come check out, so if you are interested in joining, please send over an email or comment. <br />
<br />
<span style="font-size: large;"><b>Saturday Ride - Mill Valley-Bolinas Loop</b></span><br />
Our first ride is a good one to help familiarize everyone with the group, and more importantly, group riding. Rolling out of Mill Valley, the group will meet behind Walgreens at Tam Junction. We are checking on the parking situation, but there are rumors of towing going on, so park on the street. Feel free to get an extra 10 miles in by riding from the city (45 minutes from Sports Basement). Riding from Mill Valley is approximately 41 miles.<br />
<br />
Roll time will be 9:15 am and follow the map below. One change will be riding North on Miller Avenue and through the neighborhoods to Four Corners, descending to Muir Woods, then hooking up with Highway 1 through Stinson and to the small lollipop in Bolinas. Return route is a straight shot back to Mill Valley on Highway 1 with a big effort on the climb out of Muir Woods. This climb is a great fitness marker, and easily track-able. The first half of the ride will be mellow, with regrouping, then as time progresses, different pace groups will emerge.<br />
<br />
<a href="http://m2rev.blogspot.com/2012/01/group-riding-paceline-101.html" target="_blank">The #1 thing this weekend is to stay safe and remember the major group riding rules you can review here.</a><br />
<br />
<br />
<iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://www.mapmyride.com/routes/view/embedded/62434064?width=560&height=400&&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<b><span style="font-size: large;">Sunday Run - Tennessee Valley</span></b><br />
The first will take place in beautiful Tennessee Valley on Sunday at 9am, plenty of time to get back for NFL Wildcard Football. There is an open parking lot for us, directions can be found here: <a href="http://goo.gl/maps/zpVJd" target="_blank">http://goo.gl/maps/zpVJd </a>. From the city, you take 101 North, to the Mill Valley/Hwy 1 Exit. Turn Left on Tennessee Valley Road and the lot is 100 yards up on your right. <br />
<br />
Tennesse Valley Road allows for a good warm-up before hitting the trails. Map below, but detailed turns are:<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 430px;" x:str="">
<colgroup><col style="mso-width-alt: 1828; mso-width-source: userset; width: 38pt;" width="50"></col>
<col style="mso-width-alt: 13897; mso-width-source: userset; width: 285pt;" width="380"></col>
</colgroup><tbody>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt; width: 38pt;" width="50"><br />
Marker</td>
<td style="width: 285pt;" width="380"></td></tr>
<tr height="17" style="height: 12.75pt;"><td height="17" style="height: 12.75pt;">0 mi</td><td>-Head south on Tennessee Valley Rd toward Marin Ave</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">2.37 mi</td>
<td>-Head southwest</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">2.43 mi</td>
<td>-Slight right</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">2.62 mi</td>
<td>-Head west toward Wolf Ridge Trail</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">2.76 mi</td>
<td>-Slight right onto Coastal Trail</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">2.96 mi</td>
<td>-Head west on Coastal Trail</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">3.43 mi</td>
<td>-Turn right</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">3.73 mi</td>
<td>-Head northeast toward Fox Tr</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">4.19 mi</td>
<td>-Head northwest toward Coyote Ridge Tr</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">4.22 mi</td>
<td>-Turn right onto Coyote Ridge Tr</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">4.38 mi</td>
<td>-Turn right onto Coyote Ridge</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">4.85 mi</td>
<td>-Head east on Coyote Ridge toward Miwok Trail</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">5.28 mi</td>
<td>-Turn right onto Miwok Trail Destination will be on the left</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">5.32 mi</td>
<td>-Head northeast on Miwok Trail</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">5.58 mi</td>
<td>-Slight right to stay on Miwok Trail</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">5.65 mi</td>
<td>-Head south on Miwok Trail toward Tennessee Valley Rd</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">5.88 mi</td>
<td>-Head southeast on Miwok Trail toward Tennessee Valley Rd</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">6.46 mi</td>
<td>-Head east on Miwok Trail toward Tennessee Valley Rd</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">6.55 mi</td>
<td>-Sharp left onto Tennessee Valley Rd</td>
</tr>
<tr height="17" style="height: 12.75pt;">
<td height="17" style="height: 12.75pt;">8.06 mi</td>
<td>-Destination</td>
</tr>
</tbody></table>
<br />
<div style="padding-right: 20px; text-align: right;">
<br /></div>
Important lessons to know about trail running<br />
<iframe frameborder="0" height="420px" id="mapmyfitness_route" src="http://www.mapmyrun.com/routes/view/embedded/163190936?width=560&height=400&&line_color=7f0000ff&distance_markers=1&map_mode=TERRAIN" width="560px"></iframe><br />
<div style="padding-right: 20px; text-align: right;">
<a href="http://mapmyrun.com/routes/create/" target="_blank">Create Maps</a> or <a href="http://mapmyrun.com/routes/" target="_blank">search</a> from 80 million at <a href="http://mapmyrun.com/">MapMyRun</a>
</div>
Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-63318227260057585582012-11-19T13:35:00.000-08:002012-11-19T13:35:15.229-08:00New 2013 Kits! Ordering open now!<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-8xG3DvByxXk/UKqjb7UIGdI/AAAAAAAADy8/xpiwRZg1Phc/s1600/m2+uniform+ordering+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="http://2.bp.blogspot.com/-8xG3DvByxXk/UKqjb7UIGdI/AAAAAAAADy8/xpiwRZg1Phc/s400/m2+uniform+ordering+2.jpg" width="400" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">M2 has been tinkering with a new design for a few years now. An epiphany finally struck for our new iteration to keep you looking and feeling great out on the roads and races. When you look good, you feel good. When you feel good you go faster! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Here is a sample of the near final design for the 2013 kits. Make sure you get your order in by December 3rd, no exceptions!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.voler.com/custom/ordering/li/2972" target="_blank">Visit Voler's ordering site by clicking here.</a></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Pd4W8_PoesM/UKqi91aa7EI/AAAAAAAADys/gH9DMQinYwY/s1600/2013+jersey+m2+revolution.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="283" src="http://2.bp.blogspot.com/-Pd4W8_PoesM/UKqi91aa7EI/AAAAAAAADys/gH9DMQinYwY/s640/2013+jersey+m2+revolution.JPG" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-O5Ql5SO9WlA/UKqjCPXBAQI/AAAAAAAADy0/npfxmUxMYFU/s1600/2013+Shorts+m2+revolution.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="313" src="http://2.bp.blogspot.com/-O5Ql5SO9WlA/UKqjCPXBAQI/AAAAAAAADy0/npfxmUxMYFU/s640/2013+Shorts+m2+revolution.JPG" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; text-decoration: underline;">Recommended Training Kit essentials:</span><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif;"> </span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cycling Bottoms - recommend bibs for men</span><span style="font-family: Arial, Helvetica, sans-serif;">Long-sleeve and short sleeve jerseyVest </span><span style="font-family: Arial, Helvetica, sans-serif;">Vest (in the absence of a vest a gore-tex frontal base layer works with long-sleeve to keep warm)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Tri Tops and Shorts to finish the look for your races!</span><br />
<br />
Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com01440 Bush St, San Francisco, CA 94109, USA37.788714 -122.421033337.7871455 -122.4235008 37.790282499999996 -122.41856580000001tag:blogger.com,1999:blog-3177393228178264536.post-32136009210375626922012-11-02T10:36:00.000-07:002012-11-02T13:38:20.516-07:002013 Group Training Program<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-_Yws7nOcR4U/UJP8KteNtrI/AAAAAAAADv4/_NzOm92_nTI/s1600/m2+uniform+ordering+2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="http://3.bp.blogspot.com/-_Yws7nOcR4U/UJP8KteNtrI/AAAAAAAADv4/_NzOm92_nTI/s320/m2+uniform+ordering+2.jpg" width="320" /></a></div>
With another successful year at M2 for our training group, capped off with athletes competing at the 70.3 and Ironman World Championships, and even more reaching their personal records in all distances, M2 is planning out the 2013 version. Big things for next year building off our regular group platform, adding events, and additional services to help get you to your first big race, or new goals for the new season!<br />
<br />
Ironman Lake Tahoe is of course the major event for most of the Bay Area's long distance athletes, and M2 will have a program for that, but there are many great races that need attention as well. Take a few moments to let us know your race schedule for next year to insure we build them into the group, and we can find your training/race partners too.<br />
<br />
Survey Here:<br />
<a href="http://www.surveymonkey.com/s/BCTCPMJ">http://www.surveymonkey.com/s/BCTCPMJ</a><br />
<br />
<a href="http://2.bp.blogspot.com/-2QtImfbA5zM/UJP8UiH-xrI/AAAAAAAADwA/mwxNFuSZOsg/s1600/m2+class.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-2QtImfbA5zM/UJP8UiH-xrI/AAAAAAAADwA/mwxNFuSZOsg/s320/m2+class.jpg" width="320" /></a><u>Some basics on M2's Endurance Group Training:</u><br />
- Unlimited access to M2 Studio and CycleOps Power based classes<br />
- Alter-G, High-Speed Treadmill and Computrainer Reservation Options<br />
- TRX Suspension Training<br />
- Vasa Swim Trainers and Ergometers<br />
- Weekend Coached Rides and Runs with designated group leaders. Routes and maps detailed by Thursday mornings.<br />
- Monthly training plans customized for your event<br />
- Group Forum/Message board for advice and support<br />
- Anecdotal motivational stories from your own M2<br />
- Special training events/camps throughout the year<br />
- Discounts on Auto/Bike Insurance, RunningWareouse.com, CycleOps/Powertaps, Garmin Watches<br />
<br />
Full breakdown of M2 services here: <a href="http://m2rev.blogspot.com/2012/02/m2-programs-and-services.html">http://m2rev.blogspot.com/2012/02/m2-programs-and-services.html</a><br />
<br />
Come join us on Friday, November 9th at 6:00 pm for our Happy Hour to learn more about how M2 can help you attain your 2013 goals!<br />
<br />
RSVP's<br />
Facebook: <a href="https://www.facebook.com/events/355501017873049/">https://www.facebook.com/events/355501017873049/</a><br />
Google+: <a href="https://plus.google.com/u/0/b/112526676583716435355/events/coc4ub0rlr697hapvv3jhifnfsc">https://plus.google.com/u/0/b/112526676583716435355/events/coc4ub0rlr697hapvv3jhifnfsc</a><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-USNkkggOXik/UJP9WEPXopI/AAAAAAAADwY/td6pDMYjgwU/s1600/M2+run+bike+support.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="297" src="http://2.bp.blogspot.com/-USNkkggOXik/UJP9WEPXopI/AAAAAAAADwY/td6pDMYjgwU/s400/M2+run+bike+support.jpg" width="400" /></a></div>
<br />Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com01440 Bush St, San Francisco, CA 94109, USA37.788714 -122.421033337.7871455 -122.4235008 37.790282499999996 -122.41856580000001tag:blogger.com,1999:blog-3177393228178264536.post-16283589643773312012012-09-10T13:27:00.001-07:002012-09-10T13:27:59.094-07:00Big weekend at the races for M2 athletes!M2 athletes were across the west taking on Big Kahuna and Vegas for the Ironman 70.3 World Championship. Congratulations to everyone as we can see some great improvements for everyone. Some notable finishes needs some attention and praise as these athletes have been putting in big efforts all year coming back from injuries, or just having a break-out season.<br />
<br />
Big Kahuna - Santa Cruz, CA<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-0tzRPPVE3so/UE5KnSMcubI/AAAAAAAADuI/E17KGAOLppY/s1600/Big+Kahuna+m2+2012.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-0tzRPPVE3so/UE5KnSMcubI/AAAAAAAADuI/E17KGAOLppY/s400/Big+Kahuna+m2+2012.jpg" width="300" /></a></div>
<br />
Virgilio Pigliucci - 4:21:49 1st AG and the fastest run in his AG too!<br />
Nick Giometti - 4:37:30 2nd AG, only losing out on the win by 24 seconds<br />
Megan Lewis - 5:46:06 4th AG with her best race of the season<br />
Lauren Skinner - 6:10:36 9th AG Great swim bike combo for the day<br />
Illeana Figueroa - 5:39:25 6th AG Improving in all 3 legs from Wildflower earlier in the year<br />
Amanda Schoenberg - 6:28:19 Taking the big leap into the Long Distance races<br />
Deirdre Geary - 7:04:13 Improving on her Vineman 70.3 result from July<br />
<br />
<br />
Rounding out the weekend, Mike Vulanich was taking on the world, and the heat, in Vegas for Ironman 70.3 World Championship. This race, with a non-wetsuit swim, bike course that rivals Wildflower, and temperatures hovering at 100 degrees lead to a brutal day that Mike took on and prospered in. <br />
<br />
With a stellar 4:43:47, Mike landed 15th in his Age Group, and well into the top 100 Amateurs for the day.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-2vn8RQvVQxE/UE5M_WAeZbI/AAAAAAAADuQ/BCTxsmqiLso/s1600/ironman+vegas+mike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://3.bp.blogspot.com/-2vn8RQvVQxE/UE5M_WAeZbI/AAAAAAAADuQ/BCTxsmqiLso/s400/ironman+vegas+mike.jpg" width="400" /></a></div>
<br />Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-16018559471795881052012-08-27T14:19:00.000-07:002012-08-27T14:19:28.040-07:00Fitting M2 Farewell to Ironman in PentictonSad, but true. Ironman for the time being will not be in Penticton, but M2 was well represented in this seemingly final installment up North. For all that M2 has endured in Canada, he is happy to see PR's and Ironman first timers perform so well on that hallowed course.<br />
<br />
Great races all around to our athletes:<br />
<br />
Sara Peschel passed nearly a 1000 people with a strong performance finishing at 12:57:22<br />
Jessica Yin finished in 8th in her AG with an amazing race for 11:11:55<br />
Mario Maturo in just under the 12 hour mark for his first Ironman with 11:58:28<br />
Andrew Castaldi had a well balanced race for a PR at 10:37:22<br />
Gary Rafferty dropped under 10:30 in his first IM for 10:25:51<br />
<br />
Enjoy some rest and have a safe trip home.<br />
<br />
Now we'll have to see if they keep M2's monument around for Challenge next year.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Y8GvvhRwFF4/UDvj2S7ATjI/AAAAAAAADrw/J9OC3KQ1LWM/s1600/im+canada+michael+mccormack+monument+m2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="http://3.bp.blogspot.com/-Y8GvvhRwFF4/UDvj2S7ATjI/AAAAAAAADrw/J9OC3KQ1LWM/s640/im+canada+michael+mccormack+monument+m2.jpg" width="640" /></a></div>
<br />Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0241-369 Lakeshore Dr W, Penticton, BC V2A 1B7, Canada49.502248846093529 -119.5976829528808649.49709284609353 -119.60755345288086 49.507404846093529 -119.58781245288085tag:blogger.com,1999:blog-3177393228178264536.post-3543467559303161852012-06-19T15:59:00.001-07:002012-06-20T07:10:16.097-07:00Mid Season Updates and Ironman Lake Tahoe!Big news around the bay with Ironman Lake Tahoe being announced! The team here at M2 is feverishly planning out options for 2013 lead up to this inaugural event that has everyone really excited. Its about time we had an Ironman in our back yard! You can keep up to date with our preliminary plans and announcements on our <a href="https://www.facebook.com/events/311154172311419/" target="_blank">Facebook event page by RSVP'ing here.</a><br />
<br />
<a href="http://1.bp.blogspot.com/-rMVLJj6ph7A/T-EJlynQ8DI/AAAAAAAADjw/jZL4QMECnNI/s1600/181214_10150871776076537_1441247640_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-rMVLJj6ph7A/T-EJlynQ8DI/AAAAAAAADjw/jZL4QMECnNI/s200/181214_10150871776076537_1441247640_n.jpg" width="150" /></a>The first half of our season is wrapping up and we wish our Ironman France and CdA athletes luck on their journeys. No Lance in France, but from the pictures they've been sending us back, I think we are all very jealous (photo credit to Jenni Kirk, Happy Birthday!).<br />
<br />
Some very notable results from our athletes closing out the first six months as well.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-vUr6Rv2v1Rs/T-EBl8ok5HI/AAAAAAAADjU/AyhswiDhxsY/s1600/459080_10101489877894576_599080883_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-vUr6Rv2v1Rs/T-EBl8ok5HI/AAAAAAAADjU/AyhswiDhxsY/s320/459080_10101489877894576_599080883_o.jpg" width="240" /></a></div>
Tim Smith punched his Kona ticket at Ironman Cairns by finishing 17th overall (including pro's), and winning his Age Group with a 9:22:25 time highlighted by a 3:15 marathon!<br />
<br />
<a href="http://raceresults.eternaltiming.com/index.cfm/20120505_AVIA_Wildflower_Triathlons.htm?Fuseaction=Results&Class=Long+Course+Individual%7EAll" target="_blank">Wildflower </a>saw some great results as well with Sandrine Micoleau capturing 4th in her Age Group while <a href="http://clydesdaletriathlon.blogspot.com/" target="_blank">Brett Miller</a> edged out <a href="http://irionman.blogspot.com/" target="_blank">Stefan Irion</a> for 5th in their Age Group during hotly contested race.<br />
<br />
Dan Ross has been on a tear taking in Age Group honors with a 2nd at <a href="http://threshold-racing.racemine.com/Threshold-Racing-LLC/events/2012/San-Jose-Olympic-Distance-Metro-Triathlon---2012/results" target="_blank">Metro Triathlon</a>, and a 1st at <a href="http://threshold-racing.racemine.com/Threshold-Racing-LLC/events/2012/Morgan-Hill-Olympic-Distance-Reservoir-Triathlon---2012/results" target="_blank">Reservoir Triathlon! </a><br />
<br />
Not to be outdone, Christine Aldeguer took on <a href="http://www.raceresults360.com/rr360/race/57t4dt/#/results::13394406497650" target="_blank">Escape from Alcatraz</a> and crushed it, grabbing 2nd in her Age Group while breaking the 3 hour mark on that brutal course!<br />
<br />
Add that to our impressive showing on the Tour of California ride, and 2012 has started off well for everyone. M2 would like to say thanks for all the support. Its a great time to be involved with the studio and we all look forward to more events and adventures to come. You can check out some amazing <a href="https://www.facebook.com/media/set/?set=a.10150827964902562.408760.753307561&type=3" target="_blank">shots taken by Loren Geller here</a>, or from our talented, <a href="https://www.facebook.com/media/set/?set=a.10151714205160389.861020.282980460388&type=3" target="_blank">roving photographers here</a>. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-Y8f3-6ed6TA/T-EDh7SxMSI/AAAAAAAADjc/brnSsCWGgs8/s1600/tour+of+california+ride+m2+revolution.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="186" src="http://2.bp.blogspot.com/-Y8f3-6ed6TA/T-EDh7SxMSI/AAAAAAAADjc/brnSsCWGgs8/s400/tour+of+california+ride+m2+revolution.JPG" width="400" /></a></div>
<br />Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com01440 Bush St, San Francisco, CA 94109, USA37.7887584 -122.420959837.7871899 -122.4234273 37.7903269 -122.41849230000001tag:blogger.com,1999:blog-3177393228178264536.post-53432403359467941692012-04-02T10:09:00.001-07:002012-04-02T12:35:56.221-07:00Athletes Take on IM California 70.3!Some impressive results coming out of Oceanside this weekend to kick off the season! Regulars at M2 took home some PR's and some hardware to boot! Nothing like some nasty weather to bring out the best in you as there was cold temperatures in the air, and the water, to compliment the light rain that left a film of grime on you bike to make it look like a warzone out there crossing Camp Pendleton.<br />
<br />
Highlights:<br />
Kyle Welch fresh off his IM New Zealand race taking a win in the M50-54 division<br />
<a href="http://derossjr.blogspot.com/">Dan Ross</a> finding some redemption to an injury shortened 2011 with a podium 4th place M30-34 and Vegas spot<br />
Kahn WU took 15 minutes off his bike split from 2011 and finished 13th in M30-34. He also had a sub 30 minute swim which was amazing given the conditions and waves entering the harbor.<br />
<a href="http://clydesdaletriathlon.blogspot.com/">Brett Miller</a> coming off his injury and finishing 9th in M35-39<br />
Faith Bolliger put together a great full race and finished 9th in her division too!<br />
<br />
<a href="http://ironman.com/events/ironman70.3/california70.3/?show=tracker&race=california70.3&year=2012#axzz1qtna21jt">Full results from Ironman</a><br />
<br />
Congratulations on a great race to the rest of the M2'ers out there as well. Lindsey Kasnick, Michael Caughlan, Bita Sistani, Lauren Skinner, Evan Lieginger, Renee Shaening, Dierdre Geary, PJ Gallagher, and Ryan Long. Sorry if I forgot anyone. It was a tough day out there an everyone should be proud of their early season result and use it to plan and motivate for the rest of the season.<br />
<br />
p.s. Skinner, aren't you supposed to be a swimmer?Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com1211-359 The Strand N, Oceanside, CA 92054, USA33.193646718862468 -117.3838305473327633.191985718862469 -117.38629804733276 33.195307718862466 -117.38136304733277tag:blogger.com,1999:blog-3177393228178264536.post-11388729009301344812012-03-21T09:10:00.000-07:002012-03-26T11:11:48.005-07:00Running/Track Questions for M2<a href="http://1.bp.blogspot.com/-hBqn_w_hV7s/T2n8Cv1H6-I/AAAAAAAADE4/p6B5O2I8PkI/s1600/GGP+downhill.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-hBqn_w_hV7s/T2n8Cv1H6-I/AAAAAAAADE4/p6B5O2I8PkI/s320/GGP+downhill.jpg" width="320" /></a>Some questions came up during our run this past weekend which are great ones to answer for anyone wanting to take the steps to work on speed.<br />
<br />
M2's Training Group had a great run through Golden Gate Park, with a mini track session built into it at mile 6 to help improve people's turnover. Some in the group weren't familiar with how a track session should work so some basics had to be laid out. <br />
<br />
Track Sessions: <br />
<br />
-
The common start is the corner of the track where nearly all events
start. It is best to start workout there because there is a specific
start/stop point. Many times athletes when given a vague start/stop
will take a little leigh-way and not do the entire effort. A specific
point does wonders mentally to helping people complete tasks. At Kezar,
the common start is the South East Corner of the track.<br />
- Stay out of lane 1 unless you are in an interval with good pace<br />
- If you hear "Track", it is a polite way of saying, "Get out of my way!"<br />
- 200 meters is a half a lap<br />
- 400 meters is a full lap<br />
- 800 meters is 2 laps<br />
-
Breathing is a very important part to take into consideration for track
workouts since you are increasing effort. If breathing is erratic, a
side stitch can be created, and a crash in effort. Making sure to take
deep controlled breaths alleviates this. One way to do this is by
breathing in a 3:2 pattern (should be able to hold a conversation-<i>Conversational Pace</i>), 3 steps to breath in, 2 steps to breath
out. As the effort increases you would go to a 2:2, and even to a 2:1
breathing pattern, making sure to fully exhale.<br />
<br />
I first stumbled onto this breathing pattern in High School during
Cross Country training. Reading about it, they also described that
there is a large amount of extra force expended at the beginning of an
exhale. Consistently exhaling on the same leg over time would lead to
an imbalance, but also injury to that side and the 3:2 breathing breaks
that pattern.<br />
<br />
Not that anyone did anything terribly annoying on Sunday, but here's
a note on track etiquette for everyone. I wrote it last year in a bit
of a fit due to some oblivious folks, but I got over it.<br />
<a href="http://3.bp.blogspot.com/-mK0ib4UF4AY/T2n8LDWk1oI/AAAAAAAADFA/sUn3hhZ4kys/s1600/Track+interval.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-mK0ib4UF4AY/T2n8LDWk1oI/AAAAAAAADFA/sUn3hhZ4kys/s320/Track+interval.jpg" width="320" /></a><br />
<a href="http://clydesdaletriathlon.blogspot.com/2011/03/track-running-for-dummies.html%20">http://clydesdaletriathlon.blogspot.com/2011/03/track-running-for-dummies.html </a><br />
<br />
As the season progresses, don't ignore the value of increased run intensity along with distance. Both are just as important.<br />
<br />
Here are a few great resources if you want to jump into some track/speed work at Kezar:<br />
<span class="il"></span><br />
SF Tri Club - Tuesdays at 6:45 - Lead by <span class="il">Tom</span> McGlynn, former Olympic Trials Qualifier - <a href="http://www.sftriclub.org/" target="_blank">www.sftriclub.org</a><br />
GGTC - Wednesdays at 6:45 - Lead by Dorette Franks, profession triathlon/<span class="il">track</span> coach - <a href="http://www.ggtc.org/" target="_blank">www.ggtc.org</a><br />
San Francisco Road Runners - Tuesday 6:30 - Lead by our very own <span class="il">Jenni</span> Kirk - <a href="http://sfrrc.clubexpress.com/" target="_blank">http://sfrrc.clubexpress.com/</a><br />
Golden Gate Running Club - Wednesday 7:00 - 1 of multiple club coaches to lead - <a href="http://www.goldengaterunningclub.org/" target="_blank">http://www.<wbr></wbr>goldengaterunningclub.org</a><br />
<br />
Not sure of pricing, but all are about the same at around $160 for the season with discounts for members of each club.
<br />
<br />
M2 has a plethora of speed workouts to utilize on your own, or on the <a href="http://www.noramcoperformance.com/index.html">High Speed Treadmill.</a> Even if you are injured, you can still jump on the <a href="http://www.alter-g.com/">Alter-G</a> and get some faster turnover work in with these workouts. Another great resource at M2! <a href="https://clients.mindbodyonline.com/ASP/home.asp?studioid=8859">Reserve Here</a><br />
<br />
Sunday's Route - 9.6 Miles<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-OIVqKdSnqj4/T2n7Li_n2SI/AAAAAAAADEw/napdSVcaz9s/s1600/M2+GGP+Kezar+Map.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="257" src="http://3.bp.blogspot.com/-OIVqKdSnqj4/T2n7Li_n2SI/AAAAAAAADEw/napdSVcaz9s/s640/M2+GGP+Kezar+Map.JPG" width="640" /></a></div>
<br />Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com0tag:blogger.com,1999:blog-3177393228178264536.post-88152992997758165072012-02-15T10:20:00.000-08:002012-04-18T16:05:08.127-07:00CycleOps 400 Pro - Guest Post - Stefan Irion<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-QnZecj7RBLA/Tzv0kMOyLwI/AAAAAAAAC-8/X6NfN7zK5x8/s1600/TricalBike.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="266" src="http://4.bp.blogspot.com/-QnZecj7RBLA/Tzv0kMOyLwI/AAAAAAAAC-8/X6NfN7zK5x8/s400/TricalBike.jpg" width="400" /></a></div>
<div style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">With classes filling up, and the season cranking up, an impressive addition to the studio has been the 400PT bikes in the front of the class. These are a little different as they have an electronic tension mechanism, instead of the knob tension to get resistance. It takes a little instruction to use it effectively so we asked Stefan to break down some basics for everyone. </span></div>
<div style="font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<div style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">Here is Stefan's first impressions of the 400PT from his own posts on <a href="http://irionman.blogspot.com/">IrionMan. </a></span></div>
<div style="font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br /></span></div>
<h3 class="post-title entry-title">
<a href="http://irionman.blogspot.com/2012/02/having-fun-on-cyclops-400pro.html">Having fun on the Cyclops 400PRO</a></h3>
<div class="post-header">
</div>
<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
<a href="http://2.bp.blogspot.com/-Wc5Ey7OHSl4/TysHAit997I/AAAAAAAAFDk/yawUnUu45Qg/s1600/__unavailable__4_4d87ab03cbfb7_370x370.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="http://2.bp.blogspot.com/-Wc5Ey7OHSl4/TysHAit997I/AAAAAAAAFDk/yawUnUu45Qg/s320/__unavailable__4_4d87ab03cbfb7_370x370.jpg" width="320" /></a>
I was riding the new M2 toy <a href="http://www.cycleops.com/en/products/indoor-cycles.html?page=shop.product_details&flypage=flypage_images.tpl&product_id=172&category_id=7" target="_blank">400PRO</a> in this mornings class at <a href="http://www.m2rev.com/" target="_blank">M2</a> and I thought I
share my thoughts, well knowing that this was the last time I rode the
thing (because you will all jump on it now). </div>
<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
</div>
<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
While it appears to be similar to the 300 in physical appearance,
the resistance dial is a mere dummy and you control the wattage using
the little joystick on the right of the Joule head unit that you never
used before. Pressing it down cycles between 'gear', 'target grade' and
'target power', while nudging it up or down moves the set value up or
down (you guessed that). M2's recommended warm-up is on 'gear', where a
higher number indicates an easier gear. I would find a sweet spot and
then go up 2 (easier) for the cadence and down 2 (harder) for the stand. </div>
<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
</div>
<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
<a href="http://3.bp.blogspot.com/-rZ0T2G30b0g/Tzv3EQ4CmAI/AAAAAAAAC_E/4AHIA2O4z5o/s1600/Joule_3.0.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="160" src="http://3.bp.blogspot.com/-rZ0T2G30b0g/Tzv3EQ4CmAI/AAAAAAAAC_E/4AHIA2O4z5o/s200/Joule_3.0.jpg" width="200" /></a>Moving into the main set of intervals it's pretty simple. Put it to
'target watts' and dial in the watts you estimate you can hold. Note
that the unit will make you overachieve this target by about 10-15 watts
on your average (ie you set it to X watts and you end up averaging
X+15watts). A clever trick is to keep the 'gear' in a high gear so that
when you come off a hard effort you can push down on the toggle switch
and it becomes easy to pedal/rest. This works great, but there is a
slight delay in ramping up and down and it's a bit tricky for very short
intervals (ie 20s). Also the watts you are actually pushing fluctuate
quite a bit (set point X, will make you push X +/- 20 watts), you can
either like this as a rode-like feeling, or hate it. Your choice. I like it.</div>
<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
</div>
<div style="font-family: Arial,Helvetica,sans-serif; text-align: justify;">
Overall fun experience, give it a try<span style="color: #888888;"><br /></span></div>
<div style="font-family: Arial,Helvetica,sans-serif;">
----------------------------------------------------</div>
<div style="font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<div style="font-family: Arial,Helvetica,sans-serif;">
There are currently four 400 Pro's in the studio, so feel free to try them out. </div>
<br />Brett Millerhttp://www.blogger.com/profile/10052360473700062026noreply@blogger.com11440 Bush St, San Francisco, CA 94109, USA37.7886988 -122.420993337.7871303 -122.4234608 37.7902673 -122.41852580000001