Tamalpa Runners

💥The Marin Memorial 5miler, presented by Tamalpa Runners, is just around the corner on Monday May 25th 9am start time!🔥 Day of registration starts at 7:30am and adds $10.😬

This will be a flat and FAST course running alongside Mount Burrell and sacred Coast MiWok land.

👉🏽The day will include fun activities for kids with a free bracelet making table, and one mile kids race.🏃🏽‍♀️🏃🏻‍♂️

💰PRIZE PURSE is $1,250 between for male and female and TEAMS for 1st, 2nd and 3rd. Custom pint glasses will also be up for awards.

All registered runners will receive a custom logo hat by "BOCO”

‼️Don't wait until race day. Register today‼️Pre-Registration makes for a smoother race bib pickup and results on race day.🦫

Active Tamalpa Runners can receive a discount code for $15. Additionally, all registered USATF members can receive a $15 discount. Please go to the race link for discount code info.

Race info: 👇🏼👇🏼👇🏼
https://runsignup.com/Race/CA/Novato/MarinMemorial5Mile

Race Registration: 👇🏼👇🏼👇🏼
https://runsignup.com/Race/Register/?raceId=202796&eventId=1133508

👇🏼TAMALPA TUESDAY TRACK👇🏼
👉🏽San Rafael High 5:30am.👈🏼

💥We're about a week out from the new Tamalpa Memorial Day 5-Mile Race https://runsignup.com/Race/CA/Novato/MarinMemorial5Mile
(which is also a great tune-up for the Dipsea, if you are participating in the annual migration from Mill Valley to Stinson).

This workout is one to prepare for the 5-mile race, the upcoming Dipsea, or just to keep you fast and fit!

⏰️Meet at 5:30am at San Rafael High School

🌞warm-up:
At least 1600m (4 laps) easy pace, reverse direction.

🦵🏽pre-workout
DRILLS!
- high knee skips
- open/close the gate
- carioca (over/unders)
- butt kickers (kick from below, not from behind)
- high knees to a strider
Two laps of jogging the curves and striding the 100m straights.

🔥main workout:
4x1200m: first three are at goal 5-mile pace, the last one at goal 5k pace. In between each is a 400m easy lap.
Then 4x200m fast, but relaxed. Jog a 200m before each so that each fast 200 finishes at the end of the home stretch.

🌬cool-down:
4 laps in the reverse direction.

With warm-up and cool-down this will be 7 miles total around the track.

💥LET'S HAVE SOME DAM FUN!🦫💥
The Tamalpa Runners Memorial Day 5 Miler is gonna be 🔥!

🏃🏽‍♀️‍➡️Tamalpa Runners🏃‍➡️ are bringing back our historic Memorial Day run with a 5 mile road race!

While the race will NOT be part of the PA Series in 2026 (plans are to provide a preview for 2027), rest assured, this is a very fast course and WILL BE a certified distance.

PRIZE 💰 IS UP FOR GRABS IN SEVERAL CATEGORIES ‼️

SPECIAL DISCOUNT for registered USATF and Tamalpa members

All runners🏃🏽‍♀️🏃🏻‍♂️ and walkers🚶🏻‍♂️🚶🏾‍♀️are welcome to participate!! We’ll have food and activities for kids at the finish. Additionally, all registered runners will receive a custom logo BOCO hat just like the one Bucky is wearing.🐾

🟠When: Monday, May 25, 2026.
Start time: 9am.

🔴Day of Registration adds $10 and starts at 7:30am.

REGISTRATION:
https://runsignup.com/Race/CA/Novato/MarinMemorial5Mile

DETAILED RACE INFO:
https://www.tamalparunners.org/marin-memorial-5-mile/

Let's ROCK!!!🤟🏽🔥🤘🏽
https://www.instagram.com/p/DXz38H0knhM/?igsh=MzRlODBiNWFlZA==

Marin's OG 50k is ready to fly August 15th! Registration is soaring for The Tamalpa Headlands 50k and filling up fast. The third annual Kid's One Mile Challenge goes down after the 50k start, so get those kiddos signed up too! Registration link is in our bio, so get your bad-a$$ wings on and let's GO!

👇🏼🔥👇🏼🔥
https://www.instagram.com/p/DX7xWi_Bca0/?igsh=MzRlODBiNWFlZA==

👀Now that we have your attention! No Tamalpa, Tuesday Morning, Track workout this week, Cinco de Mayo. A few of us ran Miwok 100k on Saturday and will still be sleeping in.😉 Next week (Tuesday, 5/12, 5:30am) we will run a trail route on Gold Hill that simulates parts of the Dipsea, including stairs, technical up and downhill, and also a rope swing (ok, that is not part of the standard Dipsea course).🫠 And don't forget Tamalpa Memorial Day 5-mile Race on Monday, May 25th! Link in our bio.

Who's in?! 🏃🏽🏃‍♀️🏃🏻🏃🏽‍♀️

https://www.instagram.com/p/DXpxcIoj9c3/?igsh=MzRlODBiNWFlZA==

Tamalpa Tuesday Informal Track Workout. 🏃🏽‍♀️🏃🏻🏃‍♀️🏃🏽Join us early at 5:30am at San Rafael High School, and get your workout done as the sun rises!🌞 It is now light enough that no headlamp is needed. 👉🏽Without giving away the full Workout, we're going to continue preparation for some upcoming races (Tamalpa Memorial Day Race, Dipsea). A few of us will be running the Miwok 100k on Saturday, so we will be running a shorter tune-up (4x400m@10k pace, then 4x100m strides) to stay fresh for Miwok. 🔥The main workout will be 6x800m progression: first two are at threshold pace, the next two are at 10k pace, and the last two are at 5k pace. And, to quote Errol “The Rocket” Jones, “That's my story and I'm sticking to it!”.🤟🏽

GO TAMALPA! Gettin' some vert in those legs. 🏃‍♀️⛰️🏃🏽⛰️
https://www.instagram.com/p/DXYFuOClDwF/?igsh=MzRlODBiNWFlZA==

🏃🏽‍♀️🏃🏻🏃‍♀️🏃🏼We're playing a little catch up over here at Tamalpa Social Headquarters. Our amazing members have been cuttin’ it up in the USATF-PA Trail Series. 💥Race #3, at the beginning of April, Team Tamalpa scored three first place AG’s today in the USATF Mountain Ultra Trail, “Diablo Trail Challenge.” Hot, scenic, hilly with twelve stream crossings! The Half Marathon boasted 2500 feet of elevation on the West flank of Mount Diablo. Steve Jaber, Carol Preisig, Danielle Herrerias, Paul Herrerias, and Carl Jacob all ran for Tamalpa and placed in the top 3 of their age groups, with Carol, Danielle, and Paul all scoring first place. 💥Then… our Trail Racing team participated in #4, the Horseshoe Lakes 30 km trail race in La Honda. It was the longest in the series at 18 miles, with almost 3,000 feet of climbing. ✊🏽As a special note: Love seeing the club team love with 👉🏽Quicksilver Racing and 👉🏽Pamakids! 💪🏽GO TEAM TAMALPA!🤟🏽

TAMALPA FLASHBACK TUESDAY TRACK!

We will be back at San Rafael High School gettin' totally tubular! (and there are no games scheduled for Tue 4/14 either) Dig up your adove short and wear your 80's Tamalpa gear if you got it!🕺🏽💃🏼

💥This current track workout cycle is building us up for the return of the Tamalpa Memorial Day Race. Registration link is in our bio.
Instead of 10k, this is a 5-mile, and is on a flat, fast, out-and-back course.🏃‍♀️🏃🏼💨

🌞warm-up:
At least 1600m (4 laps) easy pace, reverse direction.

🦵🏽💪🏽pre-workout
DRILLS!
- high knee skips
- open/close the gate
- carioca (over/unders)
- butt kickers (kick from below, not from behind)
- high knees to a strider

After the drills we will do two laps of jogging the curves and striding the 100m straights.

🔥main workout:
4x1000m threshold, starting at aerobic pace and bringing it down to a goal race 5k/5M race pace for the final interval.
Start by jogging 200m to the end of the backstretch. Run 1000m (2.5 laps) at threshold pace, walk the first 100m, then jog the next 100m to the start of the next 1000m interval. Complete a total of 4, each one slightly faster than the previous. Start the first one very controlled!

Here is a threshold pace table for reference based on your current or estimated 5k race time (be honest with your time!):
5K Time Threshold Mile Pace Threshold 400m
17:00 5:45–5:50 1:26–1:28
18:00 6:05–6:10 1:31–1:32
19:00 6:25–6:30 1:36–1:37
20:00 6:45–6:50 1:41–1:42
21:00 7:05–7:10 1:46–1:47
22:00 7:25–7:30 1:51–1:52
23:00 7:45–7:50 1:56–1:57
24:00 8:05–8:10 2:01–2:02
25:00 8:25–8:30 2:06–2:07

Finish with 4x100m striders: walk to the start of the homestretch and return with a strider; repeat 3 more times.

🌬cool down:
4 laps in the reverse direction.