Sunday, October 14, 2018

8 - 13 October Workouts

Short week with no school on Monday, and homecoming on Friday:
8 Oct Mon: Base on you own
9 Oct Tues - Special Endurance 1 on grass 6 x 150 fast with 5 minute interval(6-8 miles total with     WU and CD)   Less for those racing on Wed
10 Oct Wed: JV race : Varsity Hills at Morley/Balboa or base
11Oct Thu:  recovery or Morley Hills
12 Oct Fri: Friday Homecoming - rest or on your own
13 Oct Sat: Various - we did 5th lane tempo on the track with some (330 meters tempo, followed by 50 m jog for 12 laps.
14 Sun : Rest, recovery, or 4 miles of  cruise intervals with 4-5 x 200 meter pickups at mile pace.

Sunday, October 7, 2018

24 Sept to 7 Oct

24 Sept Mon: 4 x 1 mile Race Pace to VO2Max rest = Work + Core
25 Sep Tue: 50 Minutes Base
26 Sept Wed: 30 minutes base plus Strides and core (combined)
27 Sept Thur: 6 x 400 at 75% for 400
28 Sept Fri: Travel to Stanford, jog around Campus
   Those not at Stanford did a dune workout
29 Sept Sat: Stanford Invite
30 Sept Sun: Recovery
1 Oct Mon: easy base
2 Oct Tues: Short pre-meet run plus stides
3 Oct Wed: First League Meet at Morley Field.
4 Thur - Easy 4-8 mile relaxed recovery + 5x100 strides + core/strength
5 Fri - 30 minute base + Core
6 Sat - Short Hills, Pomona or rest depending on needs. We didn't meet
7 Sun - Easy base or rest -- several out of town

Monday, September 24, 2018

Workouts 11 Sept to 23 Sept

11 Sept Mon - Long Run or Base Run
12 Sept Tues - 30 minutes Base plus strides
13 Sept Thu - 1k Tempo Reps
14 Sept Fri - Easy pre-race warmup
15 Sept Sat - Woodbridge or Mt. Carmel
17 Sept Mon - Long Run (70% VO2max) - pick-up pace at end 15 min stretch or yoga.
18 Sept Tue - 4-6 mile Base run /recovery + Core
19 Sept Wed - VO2Max 5 x 1000
20 Sept Thu - Special Endurance I = 2 mi WU, 6x150 with 5min rec., 3-4 mi CD
21 Sept Fri - 92118 run = use as a tempo run / or go for 3-mile tempo run
22 Sept Sat - Recovery Run or rest + Core (Sat/Sun can be switched)
23 Sept Sun - Easy Long Run (Sat/Sun can be switched)

Woodbridge Results
Mt. Carmel Results

Tuesday, September 11, 2018

Workouts 4 Sept to 10 Sept

Tuesday 4 Sept: Recovery/Base 2 x 200 plus Core/Yoga
Wednesday 5 Sept : Special Endurance II (8 x 350)
Thursday 6 Sept : Recovery/Base + Strides
Friday 7 Sept : Easy pre-race routine
Saturday 8 Sept : Bronco Invite
Sunday 9 Sept : Rest or Recovery Run
Monday 10 Sept : Race Pace progressive : Mile + (3 x 1000) + 800

Bronco Photos

Tuesday, September 4, 2018

Monday (labor day) workout 3 Sept

No school on Monday so some went to Morley Field. After a warmup and dynamics we ran 3 x half-mile up the CIF hill, all the way to the top. The route was such that there was running before and after the hill.
Then we ran a 1/4 mile loop on the grass four times with a long downhill descent followed by a short uphill. This was done continuously for a mile. After a water break we ran the same loop twice, followed by a 10 minute cool down.

Saturday, September 1, 2018

workouts Aug 27-31


27 Aug
Long way to Tidelands,usual dynamics and 30 sec on 30 sec off
8 t0 12 Tempo 1/4 mile reps 15 sec intervals
core

28 Aug 50 min run plus yoga.

29 Aug
VO2max reps
Run to Tidelands short way (Under bridge)
1 lap around Tidelands to learn pace (940 meters)
1200 meters, 1000 meters, 800 meters, 2 x 400 meters pretty fast
Negative Splits

30 Aug 50 min run plus core

31 Aug
4 x 4 minute hills at Pomona plus yoga

Monday, August 27, 2018

Vaquero Stampede

On Saturday, August 25th, we took 16 runners to the Vaquero Stampede. The rest trained on their own. Those who didn't run did either a Fartlek workout with short pickups or a tempo run.
  
The Vaquero Photos are here.

The results are here