Monday, August 13, 2018

August 13th Workout

On Monday, the usual routine to Tidelands (Lunge Matrix, Dynamics at Centennial, 30 sec on-off to Tidelands). At Tidelands we did 10 x tempo/long sprint... see image. The Yellow segment was tempo, the green fast, the white recovery.
This was followed by 2 x Gambetta Leg Circuits and a 1.5 mile easy run back to the school.


Friday, August 10, 2018

August 10th Workout

On Friday10 August, after the Lunge Matrix, we ran the short way to Pomaoa Park for warmup drills. Then we ran base to Glorietta Bay Park. From there we ran 1.5 miles of Tempo to San Luis Rey. We ran 1 mile of Race Pace from San Luis Rey to Tidelands. At Tidelands we ran 1 k at 2-mile race pace (vVO2max). It was hot so we followed that with 10 x 100 meters through the sprinklers.

Thursday, August 9, 2018

August 6th workout

Because of school visits and some kids being out of town the period from July 27th  to August 5th was "On Your Own" base plus strides. 
On August 6th we did a Special Endurance 1 workout that consisted of a base warmup run from the school to Centennial Park (End of Orange Ave). There we did dymanics followed by 30 seconds on and 30 seconds off to Tidelands Park. At the Park we ran 6 x 300 meters fast starting every 9 minutes.  The next day several members of our team joined the San Diego Track Club for a hill workout consisting of  6 times up the 6th street hill at Balboa Park. This was followed by strides and core as they usually do. The 8th and 9th was recovery. Tomorrow (Friday) the planned workout is a progressive run from Base to VO2max in segments.
-Coach Green

Friday, July 27, 2018

26 July Workout

On July 26th, after Lunge Matrix at the school:
* Ran to Pomona Park long way = 1.8 miles
* Dynamics at Pomona
* 4 x 400 race pace practice there
* Up big hill to top of Maria 1/4 mile
* Jog Maria to 10th (left) to Glorietta 1/4 mile
* Tennis Court Hills and stairs x 4 = 1/2 mile
* Easy to North Beach = .4 Mi
* Dunes South Beach to North Beach = .79 miles as crow flies but really longer.
* 6 x 80 meter strides at Sunset Park
* Core



Tuesday, July 24, 2018

24 July Workout

 On 24 July 2018 our workout was follows, after a lunge matix at the school.
1.5 mile WU to Orange along the bay.
Progressive 1200 to Tidelands
Water Break at Tidelands
800 at Tidelands - Tempo
Water Break at Tidelands
Progressive 1200 from Tidelands to 6th street

Jog/Walk  to Pomona Park down 6th to Pomona (400 meters)
At Pomona Progressive Grass loops at Race Pace and faster
2x(4x200) at race pace for 5K ... 60 meter jog 5min between sets
6x80m downhill strides
New kids didn't do entire workout.

Cooldown.



Sunday, July 22, 2018

July 21st Workout

On July 21st we had our first workout of the season at Morley Field.
After a 2-mile warmup, we did our dynamics, the ran the "Big Hill" three times... see map below.
The loop is 1.3 miles and features a long .6 mostly uphill stretch to start with, followed by downhill portion from the top of the CIF hill. Then there's a short steep hill, followed by a jog back to the start.
This was followed by 5 downhill grassy strides and a core session.





Wednesday, July 18, 2018

18 July 2018 Workout

The July 18th workout was a warmup run down 6th to Pomona Blvd, to Pomona Park (after lunge matrix of course). At Pomona Park, we did dynamics, etc. then ran 2.3 miles to the south end of the sidewalk along along Ocean Blvd at base to low tempo pace... see map below.

From there (south end of Shores sidewalk) to South Beach we ran on the hard sand (zero tide today) to the Coroando Dunes, ran the dunes, and stopped briefly at the South Beach boardwalk (top image below).


 From South Beach  we run the dunes to North Beach..Bottom image above. 
Then we walked to Sunset Park, got some water, and did 10 x 80 meter form strides, followed by
CORE X.
-Coach Green