Workouts Sept 3- Sept 7

Monday
The Monday after Cougar 6-mile relay was Labor day so no school. About half of the team worked out at Morley Field on our new Cross Country Course.
Those lucky runners got to do..
1st half-mile of our new city conference course as a warmup (dog loop)
3. tempo runs 2nd half mile,  mile 2,  and mile 3
3 x CIF Hill
10 x 100 meter downhill strides
Core

New Morley Field City Conference Course

Tuesday
Those who went to Morley did recovery
Others ran 5 x half mile at Pomona (1st was "hard half" other 4 "easy half."

Pomona Easy Half Mile

Pomona Hard Half Mile

Wednesday
Moderate tempo depending on level and previous two days
Basically Varsity did 2 x 1.5 mile tempo runs, others 2 x a little less than one mile

Thursday
Repetition Runs at Tidelands
Three distances depending on level (300-400-500 meters)so everyone ran about the same number of minutes total.
Ten reps with 2-3 mintute break.
Varsity boys ran 500 meters
Varsity Girls JV boys ran 400 meters
Everyone else run 300 meters

Time range for Varsity boys (500m) around 1:35-1:40
Time range for Varsity girls (400m) around 1:25 - 1:40
Big time range for 300's -- fastest were around 1:10.

Friday
On Friday we took a relative break because it was a good solid week of training. We warmed-up by running from the school to the grassy park at 1st and Orange. Some ran down F to Palm to 1st, others ran down F to 1st. After a brief stretch session we had an easy run to Spreckels. All ran under the bridge but varsity followed Glorietta to Pomona. Others took a shorter route either done 6th or San Luis Rey. At Spreckels we did 10 x 100 fast "start" strides  (like you're starting a race), and 1 set of core.