Training Sept 22 - 27

After the South Bay meet I told everyone to get some easy miles in over the weekend which most did. Monday I planned a set of hill reps at Pomona but most of our runners were sore from the race which kind of surprised me. In retrospect, however, it was probably because the South Bay course consists of a lot of soft grass running.... easy on the legs but if you're not used to  racing on it will have after-effects. Actually this bodes well for the kids going to Stanford this weekend because the entire route is on the Stanford golf course. LOTS of soft grass there. After the first set I cut the rest of the planned session

Monday
Two miles easy plus 8 fast runs up the Pomona Park hill from the sidewalk to Maria.... about 280 meters.
Recovery was walk down Maria (steep downhill) and jog back to start.
That was enough for Monday.

Tuesday "recovery"
4 Miles (varsity) plus 8 x 20 second fast race strides at Spreckels plus  core session.

Wednesday
Run to Tidelands for warmup then after dymamics etc, we did a tempo run.
Varsity ran twice around the park on grass (thinking of Stanford) then back under the bridge to 6th... distance was two miles. Others did one lap then back to 6th. Walk up 6th to Spreckels, 5 x 100 meter strides and core session.

Thursday
Those racing at Saints on Friday just ran to Sunset park did dynamic stretching and ran/walked back to school. Those running at Stanford on Saturday (Girls Varsity) went to Sunset like the others but continued on to finish a 4 mile easy run after dynamics.