Wednesday, August 16, 2017

Tentative Training 16 - 27 Aug

This isn't written-in-stone and it's for the runners who have been training all along.
See the Paces tab at the top of this blog to get an idea of how fast these workouts should be.

Wed 16 Aug:
4.3 Mile Base
Ran from school to 1st and Alameda, along Bay, Under Bridge to Pomona Park.
Then 3 x  1k at race pace at Pomona on new course with "hills."
Finished with 2.6 miles back to school.
Approx 6.8 miles in all.

Thur: 40 minute relaxed (recovery) - core
Friday: 40 minute steady distance (slower than tempo) or long run
Sat: Special Endurance 2  (8x400 on grass) ~5 seconds faster than date 1600 pace
Sun: Rest --  core
Mon: 30 minute tempo run (pace adjusted for length of run ... see Paces at top of Blog)
Tues: Speed on track … 8x200
Wed: 45 minute recovery/Base/or long run depending on athlete
Thur: 1st day of school base/recovery or 1.5 mile Time Trial for new runners
Fri: 30 minutes easy + strides if running at Vaquero
Sat: Vaquero or base/long on your own
Sun: Rest  -- core

Tuesday, August 15, 2017

Recent Workouts

 Here are some of recent workouts we've been doing.... rest of the days are base, recovery, and long runs.

7 July
1. Ran from school to Glorietta Bay Park (2.5 miles)
2. Did dynamics there.
3. 10 x 2 minutes at high tempo pace with 2 minute jog.
First 2 got us to Pomona Park where we did 4 reps.
Last 4 were along Glorietta Blvd to Tidelands.
Tempo pace was determined using the Daniels Chart on our blog.
Boys ran around 5:20 - 5:30, Girls 6:30 - 6:40.

17 July
Warm-up run from School to Sunset Park (1.1 miles)
Dynamics at Sunset
High "Base Run" from Sunset to the end of the shores (1.5 miles).
Tempo Run from Glorietta Bay Park to Golf Course entrance (1.5 mi)
Base to Tidelands (1 mile)
3 x 1,000 at VO2max pace at Tidelands
Jog back to school 1.5 miles
Total distance around 8.5 miles.

21 July
Warm-up from School to Tidelands with the usual stop at the Orange Avenue Park for dynamics (1.5 mi)
30 seconds on - 30 seconds off while running from Orange Ave to Tidelands park (.8 miles).
High Base Pace from Tidelands to Pomona Park (2 mi)
2 x up Pomona Park Hill (one each way to the top ... 1/2 mile)
Jog to 10th and Glorietta (1/4 mile)
Run hard to top of 10th street hill then jog to the start of the "Coronado Dunes" (.53 miles)
Run the Dunes hard from the "C" in Coronado to North Beach (.68 miles)
Jog back to school… Total distance between 7.5 and 8 miles.

27 July
We ran 2.35 miles from the school to Tidelands Park the long way while stopping at the Orange Ave park for Dynamics (at 1.2 miles) and five 30 seconds on - 30 seconds off for the last part. At Tidelands we did a 25 minute High-Tempo workout on the grass by running 400 meters on and about 60 meters off continuously around the park. This was followed by 30 picnic table step-ups and core. The last part was a 2.35 mile run back to the school for most and 1.5 miles back for some of the others.

2 Aug
1. Usual warm-up to Tidelands from the school with 4 or 5 thirty second on..thirty second off strides.
2. One mile at Tempo Pace… 3-4 min recovery
3. 1000 meters at Race Pace for 5k … 5 min recovery
4. 800 Meters at VO2max pace (this is your 2-mile race pace - 3 min recovery
4. 400 meters at about 1600 meter pace.

4 Aug
We ran from the school to Tidelands via the usual route 1st street, dynamics at Orange Ave Park, 30 second strides to Tidelands.
At Tidelands we did 5 sets of 300 at "mile race pace," followed by a walk-back toward the 300 start of 100 meters, then 100 meters at best 400 pace.
The rest between the 300-100 combo was a walk back to the start of the 300.

300 at mile pace
100 walk
100 at 400 pace
300 walk
… 5 sets

7 Aug
Ran from School to Sunset park where we did dynamics.
Then 7 x 800 at 5k race pace with progressively shorter rests.
3:30, 3:15, 3:00, 2:45, 2:30, 2:15, 2:00
walking rest 5 minutes..
Then 7 x 200 at around 800 race pace with 3 minutes between.
1 - 3 miles depending on athlete easy run after.

9 August
Pomona hills (strength) 30 second reps 1-2-3-4-3-2-1

11 Aug
Ran to Tidelands by the usual route where we did 4 x 1-mile at paces ranging from 85 - 92 percent of mile race pace with about a 5-minute break… (Divide the mile time by .85 for the first one, etc.)
New runners did 1k repeats at their pace.
Run back to school.

14 Aug
Today's workout, assuming you're following along.
2.4 mile warmup from school to Glorietta Bay Park where we did dynamics and strides.
20 minute tempo run from there to Tidelands.
Faster runners ran around the park to get the full 20 minutes, slower ones made it to the park so everyone finished about the same place.
10 x 80 meter starts
Run back to school

Sunday, July 9, 2017

Tentative Training July 10 - 16

Training this week (July 10 - 16)

Folks.... there are less than 7 weeks until our first meet.... hopefully you've been following the training plan.

Assuming everyone has progressed through the training in the post prior to this one, here is the plan for next week... We'll met Monday, Wednesday, Friday at at 7am at the track, but we won't train at the track. If you haven't been training, the workouts below are probably not for you. Get the base work in first. You can come to the workouts but you won't do the same training as the ones who are ready. If you're out of town or otherwise can't make the workouts let me know and I'll give you a personalized plan. This is nearly all aerobic or high aerobic training.

Start every session with the Lunge Matrix
Get-in around 10 strides at the end of base days at about 800 - 1600 pace
Get-in a 20 minute core session twice a week (at least)

15 minutes base
10 x 2 minute tempo with 2 min jog
10 minutes base
What we did:
1. Ran from school to Glorietta Bay Park (2.5 miles)
2. Did dynamics there.3. 10 x 2 minutes at high tempo pace with 2 minute jog.First 2 got us to Pomona Park where we did 4 reps.Last 4 were along Glorietta Blvd to Tidelands.Tempo pace was determined using the Daniels Chart on our blog.Boys ran around 5:20 - 5:30, Girls 6:30 - 6:40.

On your own... 45 minutes of base/recovery

Progressive Long Run (faster at finish)
..or 10 x 1000 progressive tempo
What we did:
2.5 miles school to Glorietta Bay Park.
Then ran toward IB along the bike path for 10 minutes
4 at base pace, 1 at 5k pace, 4 at base pace, 1 at 5k pace.
Turn around and did the same for 10 minutes back to the park.
Then base pace to the tennis courts where we picked-up to 5k race pace again to the entrance of the golf course.
This was a little over 1k.
Base pace to the bike batch along the bridge and another fast pick-up to under the bridge (about 1/3 mile).
Base to Tidelands grass until everyone had an hour of running.
The ran back to the school at base pace.

50 minutes base/recovery on your own

Hill or strength session:
What we did:
We did the hill session at Kate Sessions Park.

1 mile hilly WU and CD around park plus several steep intervals.

Saturday - Sunday
Rest or 40 minute base
If you need rest on Sat, rest but do base on Sunday
If you do base on Sunday, rest on Saturday.
Monday we'll do  a VO2max workout

Wednesday, June 28, 2017

Early Season Training

Here are some examples of  early season training broken-up into New or Just Starting Runners and Returning or Experienced Runners. Also you may be someplace in-between. Don't think that the training below is written-in-stone as the most important part of your training is constancy and getting in the weekly long run. Don't skip a lot of days.... try to run nearly every day. Each day, unless stated otherwise you should do the strides as explained in the post immediately below this one. Let me know if you want me to set-up a Google Docs training log just for you. That's the best way for me to keep track of your training on an individual basis. All I ask is that you use it and post to it after every workout.... Coach Green

Just Starting or New Runner                              Returning or Experienced Runner
Day 1...   25 Minutes Base                                      35 Minutes Base
Day 2...   25 Minutes Base                                      35 Minutes Base
Day 3...   35 Minutes Base (Strides After Run)       45 minutes Base (Strides after Run)
Day 4...   See Post Below for  Pomona hills            See Post Below for  Pomona hills    
Day 5...   25 Min Base  - No Strides                        35 Min Base - No Strides
Day 6...   25 Min Base                                             35 Min Base
Day 7...   Rest                                                           Rest
Day 8...   35 Minutes of Base                                  45 Minutes of Base
Day 9...   See Post Below for 400s                          See Post Below for 400s
Day 10...   25 Min Base                                           35 Min Base
Day 11.... 35 Min Base                                            45 Min Base
Day 12...  25 Min Base                                            35 Min Base
Day 13         See Post Below for Pomona Hills … Both groups do the hills
Day 14...   Rest                                                          Rest
Day 15...  40 Min Base - No Strides                        45 Min Base - No Strides
Day 16 ... 20 Minute Tempo Run
Take your best 1600/mile time from track this season and add 20 seconds.
Then look at the Daniels Table at the top of this blog to find your tempo pace.
For Example someone  at 4:27 would use 4:46 for a tempo pace of 5:40 or so.
Someone at 5:32 would use 5:52 for a tempo pace of around 6:53.
After a 2 mile warm-up and dynamics try to hold this pace for 20 minutes.
If you can't without it feeling like a race, jog for a couple of minutes and start back up. Continue like this until you've run at pace for 20 minutes.
New runners .... just guess at it and run progressively faster than you normally would for a base run.
Pomona Hills:
2 mile dynamic warm-up
Jog 1st mile. 2nd mile bounding, skipping, last 200 very fast
6 x 120 - 200 meter hills From the Sidewalk along Pomona next to the playground to 8th street in Adella.
Jog back down.
2 mile jog home .... core after hills or at home.

400 Meters Race Pace Workout
2 mile dynamic warm-up.
8 x 400 at current 5k race pace
See the tab at the top of this blog called "Daniels Pace Chart" for the pace.
You'll have to guess at your current 5k pace... guess slow and if you feel ok you can pick-up a bit.
Take a 2-3 minute break in-between. If 3 minutes isn't enough recovery you're running too fast.
* If you're new just do 8 pickups of 90 seconds during a 30 minute run.

2016 CC and 2017 Track

I haven't posted on here for quite some time because of time constraints.
However I have been writing for both the Coronado Eagle and Coronado Times.
Here are a few links that cover the last 2 seasons of Cross Country and Track on Coronado Times.

2016 Cross Country

2017 Track
-Coach Green

Wednesday, August 10, 2016

Training From Camp to Aug 14th

6 Aug: Long Run (Balboa 8 miles)

7 Aug : Easy or Rest

8 Aug:  35 - 45 min base run

9 Aug: Zig Zag Hills with the San Diego Track Club
      or. 5 x up Pomona Park hill on your own from Sidewalk to Top
      Jog back down, Strides and Core.

10 Aug: 45 - 60 minute recovery

11 Aug:  We'll meet at the track at 6:30am for a Tempo-VO2Max workout.
The main workout was 3 sets or 2 x 1000.
In each set the first 1000 was done at tempo pace followed by a 15-20 second rest followed by a 1000 at VO2max pace
There was a 4 minute break between sets.
2.8 mile warm-up, Core, 1.5 mile easy jog cool down.

12 Aug Recovery run

13 10 x 1 minute runs
Long way to Tidelands, (6th - Alamedia - Along Bay) 
Dynamics at Orange ave park
Along bay we did four 30 seconds on 30 seconds off.
10 x 1 minute run fast on grass from where we start the 1k toward the sidewalk.
Started at about mile race pace and got faster.  Jog walk back 3-4 min rest/
Gambetta Leg Circuit
Jog back to school.

14 Aug Recovery Run or rest to meet current mileage goals for the week.

Thursday, July 21, 2016

July 16 - 26

16 July (Saturday) Pomona Park Hill Ladder
2 mile wu
... 400 - 600 - 800 - 1000 - 800 - 600 - 400
2 mile cd

17 (Sun) rest

18 (Mon) Base Run about 45 minutes

19 (Tues) 6th street hills with San Diego Track Club or Tidelands VO2max
We did 800 - Mile - 4 x 1000 at Tidelands Rest = Work

20 (Wed) Base .155 times weekly mileage

21 Multi-Paced workout.
Same as we did on July 30 last season.

22 (Fri) Recovery 35-45 minutes

23 (Sat) 
Penasquitos Canyon Run or long run  on your own (.2 x weekly mileage)
Note.... we didn't go to the canyon. Instead we did the same workout we die on Aug 16 2014
4 x 1 mile at Silver Strand State Beach.

24 (Sun) Rest.

25 (Mon) Base Run 25 - 35 Minutes

26 (Tues) San Diego Track Club Hill Training 6pm at Balboa.