Workouts Sept 8 - 12

Hopefully everyone got a long run in either on the 8th or 9th (Saturday or Sunday). This week we worked a little harder M-W because of the Mt. Carmel Invite coming up on Saturday.
 
Monday
We went to Morley Field where we ran the 1st mile  of the city course plus a tad more as a warm-up. Then after dynamic stretching we did strides down to the bottom of where the dog loop path crosses Florida. This is the beginning of what we call the "Big Hill." It starts out very steep, goes through the dog loop past the pool, and all the way up to the top of the CIF hill... about 1114 meters.

The "Big Hill" at Morley Field

This was run twice (jogged down) followed by 5 sets of the Short Hill Rep and Core.
As always we went by time run so not everyone ran all the way to the top.

Tuesday
Those that went to Morley on Monday ran basically recovery but with 2 x 4 minute pickups on the way.
Those that didn't get to Morley ran to Sunset as a warmup, did the dynamics, etc., then ran a short route to Pomona Park where they ran 5 x 160 meter hill reps from the Pomona Ave. Sidewalk, across the park grass to Adella Ave... see picture below.

160 meter Pomona Park Grassy Hill Rep

Wednesday
We went to Tidelands park and ran a 1000 - 800 - 600 - 400 ladder at race pace with about 3-3.5 minute rests, as well as core.