25 Oct: Dual meet with Crawford.
We used this as a tempo run then ran 4 x CIF hill.
26 Oct: Recovery run 5-8 miles
27 -28 October (Sat-Sun)
Suggested workout was to run for 40 minutes Fartlek with 2 x 5 minutes on in the middle.
29 Oct: Easy Distance 4-8 miles depending on level
30 Oct (on Track):
Reverse ladder 600 - 500 - 400 - 300 - 200 - 100.
600 and 500 were at approx best 1600 pace.
Rest were negative splits down to all-out.
31 Oct (Halloween)
Recovery run.... some down Orange wearing tutu's I understand.
1 Nov -- hills
About half the team went to Kate Sessions park where they did 14 minutes + of pretty intense hills broken-up in 1 to 2 minute segments.
The rest of the team did a hill session at Pomona Park consisting of laps counter clockwise up Maria and down to to playground fast.
2 Nov... Easy recovery distance
3 Nov (Saturday) ... 5 x tempo "miles"
For those who attended Saturday's workout we warmed-up from the high school to Tidelands (1.2 miles).
After dynamics we ran 5 x "mile" tempos with about a 2 minute interval.
We set it up so the fastest runner (Chris Leary) would turn around at around the 3/4 mile mark and run back to the mile point. The other runners would turn around when they saw him coming back. So, Chris ran full miles and most others ran for the same amount of time, which ranged from 5:30 to about 5:50 for each segment. The first segment started at Tidelands by the hospital and finished by the old toll booth along the golf course. The second segment started at the toll booth and finished next to the golf course entrance across from Visilia Row. The third segment started from Visilia Row and finished next to the Tennis Courts. The fourth segment started at the tennis courts and finished at a grassy park next to city hall 50 meters down from the Community Center. The final segment started and finished at the grassy park... everyone ran a full mile as I rode the bike for 1/2 mile where they all turned around. Then they ran easy for about 2 miles back to the school.
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