16 August 2012 workout... Mile Reps on Coronado Beach

Today... (August 16th) we ran from Spreckels Park to Sunset Park where we did dynamic stretching, strides, etc. The goal of today's workout was to get 23 +  minutes or so of Tempo broken up into 4 segments. For the top runners this meant about 4 x one mile, for the others we used a turn-around point after around 3 minutes of running. Basically I rode my bike in front of the second group until I hit around 3  minutes then turned around and sent everyone except the front runners back to the start. Once back at the start they took a 2 minute rest and did it again. The front runners went all the way to the rocks, took a 2 minute break and ran the mile back so everyone arrived back at the start at about the same time with 2 reps done. This was done twice for a total of 4 miles for the front runners and 4 shorter reps for the others.  The distance from the extension of the North Island fence to the rocks at the Hotel is almost exactly one-mile (see image below).
Then it was back to Sunset Park where we did 10 x 100 and our usual 2 sets of planks, body builders, and leg raises... Coach Green

Coronado one-mile beach course