10 August Workout Pomona 1/4 mile hills

Today's workout covered a little over 6 miles for the ones who ran it all and about 4 to 4 1/2  miles for the rest. The warmup was two laps around Spreckels to Glorietta Blvd to Pomona Avenue  to Pomona Park (2 miles total).
After dymamics, and strides we ran 6 times the Pomona 1/4 mile hill course (see map below).
The 1st  180 meters or so are flat as a pancake with the rest uphill... there's a fairly steep portion starting about 230 meters to about 350 meters but it's uphill all the way to the finish. The finish is at a small tree about 18 meters from the edge of the road (Maria). For the reps we WALKED down Maria to Pomona then jogged back to the park. Then the warm-up course was reversed back to the Spreckels where we did 10 x 100 meters at quick pace and 2 sets of Planks/Body Builders/Leg-Raises.
The newer runners and those still in Phase-I ran a modified version of this at a "base" pace with shorter WU and CD. Specifically they ran the continuously at a slower pace with but walked down Maria. I don't like to have anyone run down Maria because it's steep and the surface is hard.
Everyone did the 10 x 100 strides at Spreckels.
Tomorrow should be 30-40 min  easy recovery, Sunday... a longer run. -Coach Green