Monday, July 16, 2018

July 17 2018 Workout

Cross Country...17 July 2018
Lunge Matrix at school then ran around 7-30 - 7:45 pace to Pomona Park (1.8 miles down 6th to Glorietta to Pomona). Drills, etc. at Pomona Park.
Then hilly  6 x 800 progressive reps  at Pomona Park starting every 6 minutes.
For example, if your estimated current time for 800 is 3 minutes you'd start with around 4:30 and finish with around 3:38. Core routine followed by a couple cool down miles.
Total mileage was about 7 miles.

Saturday, July 14, 2018

Coronado Optimist Club 5k on 28 July

The 47th annual Optimists Sports Fiesta is coming on 28 July with everthing from CornHole to a triathlon. Of special interest to our cross country athletes is the 5k run. For ages 18 and under the entry fee is only $10 ($30 for adults). This would be a great run/workout for anyone on the team whether you think you're ready or not. The Optimist Club is a big supporter of both our Track and Cross Country Teams. Not only have they given us thousands of dollars in the past they help with timing our home track meets.
I'd like as many runners as possible to come out and participate in this run. If you plan to do so, let me know and I'll make sure the workouts leading up to the race are appropriate.

Here is a link to the Sports Fiesta.

A direct link to the 5k is Here.

-Coach Green

Friday, July 13, 2018

July 13th Workout

The workout for July 13th was a series of progressive runs starting from the school and ending at Tidelands Park. From the school (after a lunge matrix), we ran 2.3 miles to Glorietta Bay Park at the warmup pace of around 7:45 per mile. At GBP we did our dynamics and strides. The we ran 2 x 1 mile reps along the bay at high tempo pace, which took us to the old toll booth under the Coronado Bridge. From there we ran a half mile to the end of Tidelands Park at VO2max pace, followed by a 1000 meter loop around Tidelands at a bit faster than VO2max (2-mile race pace). This was followed by an Gambetta Leg Circuit x 2 and a jog back to the school. Total distance covered was approximately 7 miles. Some of the new kids ran parts of this workout as it was a bit too tough for newcomers. For more information on the paces see the tags at the top of this blog.
-Coach Green

Wednesday, July 11, 2018

Cross Country Workout July 11th

Ran from school to Glorietta Blvd, to Pomona Ave, to Pomona Park
Did Dynamics and strides
Did 6 Pomona Hills... 3 steep up Maria, 3 longer but less steep from playground
Finished up with 2mi+ CD.

Tuesday, July 10, 2018

9 July 2018 Cross Country Workout

For the first workout of the season on 9 July, I took a page from Micah Porter of D'Evelyn High School in Colorado. He's coached two Footlocker finalists and over 20 State Champs. An early workout of his is 200's and 400's at estimated 5k pace, on the track with a short jog in-between. Not only is this a great workout, it gives a sense of pace for running 5000 meters. We didn't do it on the track. We did it at Tidelands Park. Our warm-up was the 2.36 mile route along 6th to Alameda to 1st to Tidelands along the bay.  Dynamics were done at the Orange and 1st park We did 30 seconds on and 30 seconds off from Orange to Tidelands. At Tidelands,  after a little experimentation to get the pace right, we ran eight loops, followed by ten fast 80-meter strides. The table below shows 200 and 400 meter splits for 5k times. The map shows the route we used. We'll come back to this workout several times this season. Total mileage was around 7 miles... Coach Green

2018 Cross Country

Most of the team from last year have already started Cross Country training for the 2018 season.  If you want to be a part of the team this year I strongly suggest that you start running as well.Cross Country championships begin in the summer, not in the fall. If you plan to come out for the team this season you should begin base training as soon as possible. To participate on the Islander Cross Country team, you must be able to run 2 miles no slower than 15 minutes, either boys or girls. The reason for this cutoff is practical. Very few of our workouts take place on the track and the warmup run to where we'll do the actual workout can be over 2 miles away. If you can't run 2 miles at 7:30 pace you'll be left behind.
I have a schedule for new runners on our "members" page on Islander Track. See the link in the right sidebar. The members link on our website  requires a password so if you're serious about running Cross Country for Coronado, go to Islander Track and fill out the contact form ... or send me an email/text.
 -Coach Green

Tuesday, July 3, 2018

Track: California State Meet 1-2 June 2018

With nearly 4,500 high schools in California, and with our state one of only four in the country with just a single division, it's very hard to qualify for the California State Track Meet. Out of San Diego, only three athletes (plus a few who matched the state performance standard) in each event qualified for the State Prelims. Between 9 and 12 athletes out of the state advanced to the finals held the next day. To get to the coveted Podium Ceremony, an athlete must be among the top six finishers. Only the Nation's elite stand on the top step.  Before last week's State Meet, Coronado had only two athletes make it to the podium. Jamie Klages tied for fifth in the high jump in 2005 with a height of 5 feet, seven inches. In 2015 Erik Armes placed fifth in the 1600-meter run with a time of 4:10.09. Only one other in Coronado's history made it to the finals. That was Samantha Piper in 1998 who placed eighth in the 800-meter run with a time of 2:14.13. 

 At last week's State Meet, held at Buchanan High school in Clovis California, Alysah Hickey was among the state's top athletes and was competing in both the high jump and the long jump. One of the problems for the few athletes who are proficient in both the high jump and the long jump is that the two events usually begin at the same time. The long jump is a sprinters' event while high-jumpers, at the higher levels, tend to be specialists. At the state meet, Alysah was the only girl competing in both events at the same time. On Friday, during the warm-up for the prelims, both Alysah and our other female qualifier, Ruthie Grant-Williams, noticed that they were slipping on take-off. The left side of the take-off area was a little slippery, and Alysah didn't have her high-jump shoes with her. Usually, she competes in both the long jump and high jump wearing the same shoes. A high jump shoe has four extra spikes in the heel. Fortunately, one of Alysha's competitors wore the same size shoe and let her use them for her jumps. The goal at the prelims was to narrow the field down to 12 jumpers to compete in the finals the next day. As it turned out, exactly 12 jumpers cleared the second height of 5 feet 5 inches, so they stopped the competition at that height. This was fortunate because now Alysah could concentrate on the long jump. Although both events started at 3:00 PM, Alysah was in the third long jump flight which started after she qualified for the high jump finals. The top 12 jumpers out of the three flights would move on to Saturday's finals based on the three jumps each was allowed in the prelims. When Alysah got her take-off mark there was a tailwind. However, when she jumped the wind had died down. Both of her first two attempts were over 20 feet but in both cases her take-off foot was slightly over the line and neither counted. She had but one attempt left to move on. Her new long jump coach, Brazilian Olympian Jadel Gregorio, told her to move her take-off mark back about six inches. This did the trick, she hit the board with inches to spare and soared out to the top qualifying mark of 19 feet 2.5 inches.  Our other high jumper, Ruthie, didn't clear the opening height but she had a great year with a PR of 5 feet, 5 inches to tie for the third-best mark in San Diego this season.  Our third state meet qualifier was Ian Hurlburt in the 800 meter run who ran 1:54.94 but missed moving to the finals by less than a half second. Ian also had a great season and comes away with the top San Diego Section mark of 1:54.22 which is a new school record. Ian will matriculate at UCSB next year. At the Saturday Finals both the high jump and long jump started at 5:00 PM. This time there were no flights in the long jump so Alysah had to juggle both events at the same time. One advantage in the long jump is if you hit a big mark early in the competition you can pass the rest of your jumps. Friday's qualifying marks were not brought forward.  At the finals each of the 12 jumpers were allowed 3 tries. The top 9 were then allowed 3 more attempts with the top marks coming out of any of the jumps. On Alysah's first attempt she hit 19 feet 3.5 inches to immediately take the lead. However, there were three other girls also over 19 feet, so at that point it was too close for comfort.  After two more jumps, interspersed with high jump attempts she didn't improve her mark, but she did retain the lead.  Sometimes the only way to tell whether she was getting ready for the high jump or the long jump was the color of her shoes; the borrowed high jump shoes were green; her long jump shoes were red. Our high jump coach, Kerry Elders, was on one side of the field coaching her from the end zone while Jadel was coaching from the stadium. Jadel wasn't hard to spot from the field as he's 6 feet 8 inches tall. When the last three long jumps started. the high jump was in its final stages. Since she already had the lead, Jadel told her to pass until the last jump so she could concentrate on the high jump. Once the high jump was over she came back to the long jump pit, already the winner, as no one had exceeded her initial jump. She had nothing to lose so she went all out and cleared 19 feet 9.75 inches to win by nearly 7 inches.

This was a wind-legal Personal Record, a school record,  and is the fifth all-time best jump for San Diego County. Two-Time Olympic 100-meter champion, Gail Devers, has the top mark at 20 feet 7 inches. Alysah plans to go for that next season. Her long jump victory broke a 3-year drought of State Meet Track and Field Champions for the San Diego Section. The last State Champion was Madison’s Dotun Ogundeji who won the shot put in 2015.  At big meets, like the State Championships, it doesn't take too many top athletes for a team to place high in the rankings. Alysah scored enough points to put Coronado among the top 10 girls’ teams. We tied for eighth place with the next San Diego Section team, La Costa Canyon, coming in 43rd.