July 1
We started off July with Tempo Reps at Tidelands. They were 6-8 (depending on level) 1/2 mile reps at a pace estimated to be 1 minute slower than current mile pace, with a 30 second rest between. Warm-up was school to Tidelands via 1st street and the bay (1.7 miles). Cool down was under the bridge back to the school (1.2 miles). Total distance covered including strides etc. was between 6.4 and 7.4 miles, although a few new runners did only a couple of the 800's .
See map below.
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| Tidelands 1/2 mile |
Because of the July 4th activities the next 3 days (Tues-Wed-Thurs) were on your own. Hopefully everyone kept up their mileage because at this point in the pre-season that is the most important part of your training.
Workout Friday, July 5th... hill - Strength day
We started at the School, ran down 4th to the Golf Course where Glorietta meets the road that goes under the bridge where we did our dynamic stretches.
Then we ran easy to Pamona Park. Along the way, we ran 10 "Golf Course " repeats on the steep berm adjacient to Glorietta. At Pamona we did 2x150 meters hard up the grassy slope at the park from the sidewalk to 8th street. The we jogged to the base of 10th (10th and Glorietta) where we ran hard twice up the 10th street hill (170 meters) followed by a jog to the beach where we ran 2 x 270 meter repeats hard on the dunes. This was followed by an easy run to Sunset Park where we did our core routine consisting of planks, crunches, leg lifts, and 8-count body builders. An easy run back to the high school topped it all off. Distance covered was around 6 miles of which a little over 5miles was easy with the rest pretty intense.
July 6-7 (Sat-Sun) on your own base miles... get one long run in over the weekend.
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