Tuesday, July 31, 2012

Workout for Aug 1st and Medical exam/forms

OK…. The no-contact period is over and it's time to get back on track with our training schedules. Hopefully you've all been keeping up with the program as outlined on the blog. Our next meeting will be tomorrow at 9am. Meet at Spreckels Park. Also, if you haven't had your physical yet, you can do so tomorrow at the school starting at 5:30pm. Cost is $25 with discounts for more than one kid per family.
The ISF site doesn't seem to have downloadable forms but I've uploaded them here...

You can print them right from your browser.

-Coach Green

Monday, July 23, 2012

Forms needed for Cross Country

Once school starts all members of the Cross Country Team MUST have all paperwork turned-in before they can practice with the team. You can download these forms from...
If your paperwork and physical aren't turned-in by our first official practice (the first day of school) you won't be able to participate in practice this is done. The means ALL paperwork, ALL 6 sheets.
Dr. Eaton's legacy group will be conducting physicals for only $25 on Wednesday, August 1st with a discount for multiple kids in the same family. Enlarge the image below for details.... Coach Green

West Coast Road Runners Clinic still has a few openings

There are still a few slots available at the WCRR clinic but you need to act fast to secure one.


-Coach Green

Sunday, July 22, 2012

Phase I and Phase II workouts for this week (July 22-29) 2012

Here's are mid-summer suggestions for a weeks' worth of training for Phase I and Phase II runners. No one should be doing Phase III workouts yet.

Early Phase I ... just starting or after a month or more layoff from running.
At least 5 times days a week (more is better) simply go out and run for 30 minutes or more at a comfortable, easy pace. Start out with a short jog, do a few dynamic drills (A, B, High Knees, Butt kicks.) before you start. If you can't keep going for 30 minutes or you feel yourself slowing down. Take a couple minutes break and start again. Your goal is to be able to run continuously for 30 minutes. After the run, go through a static stretch series Here's a good place to start. 
If you're just starting muscle soreness is expected. However if you have knee pain or other sharp pains maybe you need to back off and cross-train (bicycle for example) until you can figure out what's wrong. Many new runners have strides that lend themselves to injury, shoes that are old, and/or pronation problens After the no-contact period I'll be able to evaluate those issues. 

Middle and late Phase-I ... able to run for 30 minutes or longer with no problem and feel comfortable doing so.
Runners late in Phase-I would include those who started running at least 3 weeks ago or who are coming-in from another sport that included a lot of running. This phase could even include runners in Phase II or Phase III who need to back off for a week or so. Your goal is to try to increase the weekly distance you run to about 75% of your goal weekly distance. If your eventual goal is to run 45 miles per week, then your goal for this phase should be around 34 miles per week including one long of about 20% of the weekly mileage. In this case, 6-3/4 miles. If you're running 34 miles per week you'd run 7 miles (rounded up from 6.75)    one day and the remainder divided among the rest of the days you run. Say you take an easy day after the 7  mile day and run just 2 miles. You'll have 21 miles left-over to cover in 5 days, or 4.2 miles each day. This doesn't mean you have to run exactly 4.2 miles each day but that should be your average. A few times a week 6-8 100 meter strides at best mile pace and the plank routine is a good idea as well.

Early Phase II.... only those of you who started running right after track are now in this phase.
After the no-contact we'll get back into this but for now you should do one long run and two quality days over the next week.
Here are a couple of suggestions for quality days.
Cruise Intervals at Tempo: Warm-up as usual and run 4 minutes at perceived "T" pace (see Daniels charts) with a 3 minute jog or Easy run... repeat 4 times (5 if you are up to it).

Tempo run ... warm-up 3 minutes E/L pace, 15 minutes at "T" pace, 5 minutes at E/L pace

Fartlek ladder: Warm-up as usual and run 1 minute  at "I" pace, jog 1 minute, 2 minutes at "I" pace, jog 2 minutes, 3 minutes at "T" pace, jog 3 minutes, 4 minutes at "T" pace, jog 3 minutes, 3 minutes at "T" pace, jog 3 minutes, 2 minutes at "I" pace, jog 2 minutes, 1 minute at "R" pace... 5 minutes E/L pace cool down.

Coronado Dunes:
It's .68 miles from Ocean to the end of the dunes.... (click to expand image below).
If you run to Ocean from the school it's about 1.3 miles. Run the route shown HARD. By hard, I mean pick the steepest dunes and charge-up every one you can... you'll probably wind up actually running about 3/4 of a mile (or equivalent) and it'll be a great strength workout. When you get to the end (the "C" in Coronado) take a 3-5 minute break and charge back to Ocean, again choosing the toughest path. Jog back to the school.. Coach Green

Saturday, July 21, 2012

What Type of Workouts Should I be doing NOW?

As many of you know, at Coronado High School, we subscribe to the Daniels' Running Formula for our basic progression, intensity, and type of workouts from week to week. The problem with this approach, however, is not all of our runners are at the same point. Ideally there are four 6-week phases (24 weeks total) culminating with the last meet of the season. Because of this Daniels has prioritized the training depending on how many weeks a runner has until his or her last meet of the season. Phase-I is basically easy, steady running. In Phase-II repetition work and hills are added for early quality training. Phase-III is a transitional period to higher quality work, and in Phase IV the mileage will decrease slightly but the work bouts will be harder with races considered as part of this training.  Only the track distance kids who took a week off after our track season and who will make it all the way to the state meet the 3rd week in November will have this much time. This is also complicated by an athletes' fitness when they start the program, some require less Phase-I training because of prior fitness and some, who are just starting, will require more. For example, members of last year's Cross Country team who also ran track are now in Phase-II but those runners who ran cross country but participated in some other spring sport should stay in Phase-I for a couple more weeks.

Daniels has prioritized all of this based on the number of weeks left in an athlete's season (his/her last race). In the chart below the numbers to the right of each Phase number correspond to the number of weeks available, ignore any number higher than the number of weeks until your last race. For example if you had only 4 weeks available the first three you'd do Phase-I workouts and the final week would be Phase IV. You'd miss out on the two middle phases, but considering the limited time you have to train this would be the best approach.
Master Chart for determining the duration of each Phase
Phase I: 1, 2, 3, 13, 21, 23
Phase II: 10, 11, 12, 18, 19, 20
Phase III: 7, 8, 9, 14, 15, 16
Phase IV: 4, 5, 6, 17, 22, 34

A practical example…
Let's say you want to start tomorrow
Let's use July 22nd as a starting date for a beginning runner. Because it's unlikely such a runner will progress to the CIF championships, the end of his/her season will be the league finals in the 1st week of November… about 15 weeks out.  The Phase Chart below shows which weeks in this progression should be devoted to what phase.
Since there are only 15 weeks available I've eliminated week numbers over 15.
This leaves…
Phase-I running 4 weeks (1, 2, 3, 13)  --  To August 19
Phase-II running 3 weeks (10, 11, 12) - To Sept 2
Phase-III running 5 weeks (7, 8, 9, 14, 15) - To Oct 7
Phase-IV running 3 weeks (4, 5, 6)
Bottom line is if you're just starting you should just go out and run easy every day for the next month! If you can't run for a full 30 minutes take brief rests and start again…. I'll post more about this tomorrow.
-Coach Green

Friday, July 20, 2012

Training Logs

I highly recommend that every serious runner keep a training log. Not only is it a great seasonal record of the current season, as you progress through your running career you'll be able to see where you've been, where you're going, what works and what doesn't. Also years from now you'll be able to dig them out and relive some weeks from the past. I have running logs going back over 40 years and I still get a kick out of going through them from time-to-time. You don't have to buy some fancy Runners World log book. Just get yourself a notebook and starting jotting down what you do each day. Here's an example of 4 weeks of training on a single sheet from one of my log books from 1974 (click on it to see it full size).

On our members page there's a much more detailed version of a running log page crafted by Bill Davies that you can print-out with a page for each day of the week and week's totals, not only for running, but for keeping track of each type of run (tempo, recovery, hills, speed, racing, etc.) plus various types of cross training, sleep, heart rate, how you felt, etc, etc, with a weekly summary at the end. You can find that on your members page (user name "cross", password "plover" on our website http://islandertrack.com.  When you get there click on the 2011 (I'll update that date soon) version of the log, but the pages you can print are the "last 4 pages of the log."

An approach in-between my rather minimal approach and Bill's log can be found on the University City Website at http://www.uccrosscountry.com/rl_running_logs.html.
Coach Gimi McCarthy not only shares some of his entries but he also provides a download for the the log itself.

Whichever approach you use is a matter of preference but I do suggest you start keeping a log if you haven't already done so.

-Coach Green

Thursday, July 19, 2012

Training 16 - 29 July

For those of you who have been coming to our workouts the bad news is we're now in the no-contact period of the summer so I can't meet with you until July 30th.
The good news is we're now in the no-contact period of the summer so we'll get it out of the way and have an extra week in August to train before our first meets in September.
Previously I thought we were using the City period which is from July 23rd to August 5th.
However, we have our own period from July 16th to July 29th.
Don't despair as you can run on your own and subscribe to either or both of the Islander Track Blog or Facebook page where you'll find plenty of content to get you through the next 10 days. Coming soon are posts for new runners, a couple of Running Logs, and progression suggestions for pre-season training regardless of your current level.  Keep in mind the excellent advice of Alberto Salazar "The most important part of your running program is simply the distance that you run every week and the consistency of doing a long run every week. Over time those two single elements are going to be the most important part of your development as a runner; your ability to run far, to run fast, and to run comfortably." At this point in the season, especially for those of you who haven't been running consistently throughout the summer, this is about the best advice anyone can give you.

Our Website is: http://islandertrack.com
The Facebook page is:
Both are linked here.

"Hi, I'm Alberto Salazar. The most important part of your running program is simply the distance that you run every week and the consistency of doing a long run every week. Over time those two single elements are going to be the most important part of your development as a runner; your ability to run far, to run fast, and to run comfortably."
To see the rest of the video above go to the members area of http://islandertrack.com/members .. use "cross" as the username and "plover" as the password.

-Coach Green

No Contact goes to the 29th of July

The no-contact period for Coronado High School is from July 16th to July 29th.
Previously I thought we were using the City period which is from July 23rd to August 5th.
Therefore, I won't be able to meet with any of you until Monday, July 30th.
However, that doesn't mean you can't subscribe to either or both of the Islander Track blog or facebook page.

Tuesday, July 17, 2012

July 17-18

I had planned to go over to Balboa today at 5pm but it appears that many of you have made other plans and we won't have enough rides. Some are going to the Padres Game, some are working.
Five pm just didn't work-out for today.
Because of this I'm scheduling an 8:30 workout at the track for tomorrow morning.
If you can't make tomorrow's workout at 8:30 and you didn't run anything taxing yesterday run 4 "I-pace" intervals  with rests of 3-minutes in-between.
For your "I" pace ....  click on the Jack Daniels Pace Chart Link in the right column and find the row that applies to you and run for the shown time at the shown pace (max 4 minutes)

For example....look at the table below... if you can run a 6:10 mile or a 21:02 5k your "I" time is 4:07 for 1000 meters.
However, if your I pace time goes over 4 minutes, stop at 4 minutes.
For the mile pace you'll be running just mutiply the 400 meter pace by 4 (to find your 1600 meter time at this pace) and add a few seconds.
In this case 98 seconds times 4 is 6 minutes and 32 seconds  so your pace for 1000 meters is around 6:35 per mile.

If you did do something like this today, run 40 minutes at E/Lpace.

-Coach Green

Sunday, July 15, 2012

Week of 7-16 to 7-21 Training

Our combined boys and girls cross country team size will probably be around 40 or more this year. However, because it's summer,  we have nowhere near that many runners in the summer training program. If I had each of you available every day, I could craft a summer program that would peak you all at exactly the right time. But... with vacations, "commitments" to Soccer and  LAX programs, Jr. Lifeguards, etc., etc., etc,. it's impossible to come-up with a single program for everyone. Right now all of our runners should be in "Phase-2" of their periodization for the upcoming high school season. These are the workouts I'm posting on this blog. If you're coming-in from no running at all, these workouts will be progressively inappropriate the later you come-in. Hopefully, many of you who can't make the training sessions will be able to do them on your own.... that's why I post our day-to-day workouts. If your situation is otherwise, email or call me and I'll give you a program to follow that will optimize your training based on your current condition and the time you started your training program.

Now, stepping off the soapbox, because we had a pretty good quality workout on Saturday, and you (hopefully) ran for 40 minutes or so yesterday, .... do about a 30 minute run at "E/L" pace on Monday followed by 6-8 15 second strides (same pace as we did at Balboa on Saturday).

Tuesday, I'd like to join the San Diego Track Club for their 4x1000 meter workout at Balboa. We'll meet at Spreckels at 5pm and carpool over. This will give us time to warmup as a group and be ready for the workout.

Like last Saturday, we need drivers... so please let me know if you can drive.

-Coach Green

Saturday, July 14, 2012

Saturday July 14th Workout

Hopefully you all ran a 40 minute recovery on Friday.

On Saturday (14 July) we carpooled to Balboa Park (6th street side), did a 3/4 mile warmup with strides, etc. Then ran from Juniper to El Prado to the Water Fountain, left to the Jr High School, left to the Girl Scout camp to the Bridal Trail, followed the Bridal trail to Snake,  up Snake, and back to to the dog park area... about 3 miles. Then we did 2 x the 6th street hill (about .8 miles for one loop). After this we did 10 x 100 m strides on the grass, and finished off with a plank circuit.  Total distance was around 6 miles. 

If you missed this workout try to do something similar to keep up with the others.
For those you who are not familiar with Balboa, the first 1.5 miles of the 3 mile loop below are pretty flat, then next mile is rolling, the last part (snake) is aptly named because the trail is shaped like a snake. Otherwise it'd be too steep to run up.... it's quite steep even with the curves. The 6th street hill part is a demanding climb of over 600 meters.
-Coach Green

Thursday, July 12, 2012

Thursday July 12th workout

Today we had a speed day...
2-mile warm-up
Dynamic Stretching, strides
10 x 100m on fake grass with 100m walk backs at goal 400 pace
2 sets of: Plank drills etc as follows:
Prone 20 sec
Laterals 20 sec (right and left side)  -  2nd set we did lateral leg lifts 10x
Supine 20 sec
10 x Eight count body builders
Flutter kicks and leg raises
2nd set we finished with leg swings on fence

2 mile cool down.

If you watch the video below on youtube be sure to increase the resolution before watching full screen.
It was shot at 720 resolution.

There are also a couple of Cross Country runners in the pole vault group that was practicing at the same time.

Wednesday, July 11, 2012

Wednesday July 11th workout

For those of you who ran the tempo workout yesterday (or something similar) today should be an easy distance day of around 40 minutes or so. Check the Jack Daniels chart link in the right column (or the previous post)  for the pace you should be running. It's important that you don't skip these easy runs as they're an important part of your training. The more you run, the fitter you become. You'll develop collateral circulation throughout your body. Basically this means you'll grow more blood vessels to wash away impurities and supply oxygen to your muscles, including of course, your heart.

Tomorrow we'll meet at the track at 8:30 for a speed circuit workout. It's important, even during the summer where the emphasis is on base building to keep-up speed training. It's not something we do every day, but if done once every 7-10 days it'll increase running efficiency.
The speed circuit will include a couple of new pedestal routines.... see message below or in the right column.

Jack Daniels Pace Chart and Pedestal Routines

I thought I'd put the Daniels Pace Chart up for easy reference.
You can also download the pdf here...

As an example ... look at the highlighted row below. This is for someone who is CURRENTLY capable of running around a 6 minute mile and/or a 20:40 5k.
This person's easy or recovery runs should be at a pace of around 8:30 per mile with Tempo runs paced at around 7:00 per mile.
When we do Repetition runs at 200 or 400 meters the times should be around 44 and 90 seconds.
When we do Interval runs at 400, 1000, or 1200 meters the times should be around 96, 4:03, and 4:49 respectively. Any distances no shown will be at these same paces. 

Here are the three basic plank drills we've been doing...




Now we're going to add a few more...


Donkey Kick

Donkey Whip

Knee Circle and Fire Hydrant

 You can see all these in action at.... 


... Check out the "Part 1" video.  I don't think we're ready for parts 2-5 or the circuits yet, but we'll get there :-)

Tuesday, July 10, 2012

Cross Country Workout 10 July 2012

I just made this blog so everyone can keep track of our workouts and what's happening with Cross Country summer training. I know that many of you can't be at all the workouts but maybe you can do the ones you missed on your own.
Tuesday 10 July 2012
Today's workout was a 15 minute Tempo Run followed by 10 "golf course hills," followed by a jog back to Spreckels Park where we did planks, etc.
30 seconds front
30 seconds back
30 seconds right side
30 seconds left side
10 Eight count body builders
About 3-4 minutes of leg raisers and flutter kicks.

Tempo runs:
A tempo run can be done in segments or as a continuous run. Today's was continuous.
To compute your pace for a tempo run use this chart...


Below is a little piece of this chart to give you an idea of how to compute your paces.
The left column is Jack Daniel's Vdot value that's computed by your current time for a variety of races. This chart shows both a 5k and mile time and the associated Vdot value. OK now forget the Vdots and just consider your current mile or 5k time.
Lets say you can currently run a mile in around 6:15.
The chart shows the mile T-Pace for a 6:17 miler to be around 7 minutes and 17 seconds.
This is the pace at which you should run your tempo workouts. The 400 and 1000 T-Pace times are simply another way of showing the pace and are actually the same pace as what's shown for the mile.
I-Pace is the pace at which you should do Intervals, R-Pace is the pace at which you should do repetition work, and E/L pace is your easy pace for recovery days and long runs. By the way the difference between an Interval and a Repetition is that when running Repetitions you recover fully between each running segment. With Intervals there is a set time between each running segment.In fact the "Interval" is not the work part, it's the "rest" part.

Golf Course Hills.... This is a workout done near the bridge side of the golf course on the berm between the street and the golf course. It's very steep there and we charge up the steep part a set number of times... today we did 10. Sound easy? Ask the kids who did it today :-) even though the "hills" are only a few yards wide it can be a very intense set.

Plank drills... check our website.. go into the members area with the user name "cross" and the password "plover"
Also check out the Alberto Salazar videos. The most important thing he says is to be consistent with your mileage.

For those of you who ran today's workout ... do a 40 minute easy run tomorrow. Our next workout will be on the track Thursday Morning at 8:30am.

Some of you were asking about the July 30 -31 clinic... I recommend it.
That link is here:

-Coach Green