Fartlek... Ran from School to Alameda to 1st to Orange (1.5 miles) and did Dynamics on grass near bay at junction of 1st and Orange. Then 4 x 100 meter pickups on grass between Orange and SD Bay. After this we followed the shoreline doing a series of pick-ups to Tidelands Park (.8 mile) with the last 500 meters or so a pretty fast tempo run. Then easy from Tidelands, under the bridge to the beginning of the bike path next to the golf course (.35 miles). Then race pace (5k) 1/4 mile run along the bike to old toll booth. Then easy to Glorietta to the golf course maintenance shed where we did 10 x Golf Course Berm repeats (200 meters approx total). Then 1 mile of pickups to the ramp along Pomona where we ran hard up the ramp 4 times (128 meters). Then an easy jog of a little over a mile down 10th to D back to the school... Total distance was a little over 6 miles.
Tues 23 July
Easy run for those who did the workout on Monday, 1.5 mile timed run for the ones who didn't, followed by core at Tidelands for both groups. Route was School to Coronado to Ocean to Star Park where we did dyamics (2 miles). Then 1/2 mile with a couple of pick-ups to the crosswalk at Pomona and Glorietta, the start of the 1.5 mile run. The end of the 1.5 mile run is just past the Coronado Bridge, about 5 yards. After a little jogging we did core. The recovery group did about 5.3 miles, the others around 6 miles.
Wed 24 July - Speed Development day
Ran from school down 6th to Coronado to Sunset Park (1.2 miles)
After dynamics we ran 10 x 100 barefoot on grass at 400 meter pace.. after each 400 runners continued around the edge of the park so each "100" actually covered 435 meters for a total distance of 2.7 miles.
After a short cool down Core drills were done.
A 1-mile jog back to the school made this workout cover around 4.9 miles.
Thur 25 July - 5-8 on your own
Friday 26 July - Strength workout... Dunes on Coronado Beach
Ran from the school to Sunset Park (1.2 miles) where we warmed-up with dynamics and strides.
Then we ran from the restrooms at North Beach to the "C" in the "Coronado" dunes (see photo below) ... a distance of about .71 miles. Rested a few minutes, then ran back. The second time the boys stopped at the first break in the dunes 707 meters, walked 157 meters to the start of the "Coronado" part, ran to the "C", took a 1 minute break, then ran Coronado part, walked the 157 meter flat part, then ran the last part back to the finish. The girls ran the first part, took a short break, than ran back. Bottom line is the boys had around 4260 meters (2.65 miles) of dunes, the girls around 3700 meters (2.3 miles) of the same. This was followed by core in Sunset Park and a 1-mile jog back to the school. Total distance for boys was around 5 miles, for girls, around 4.6 miles. However, the dune distance was measured on Google Earth as a straight line. The actual running of the dunes was significantly longer because everyone was instructed to go for the high dunes along the path so there was a bit of back-and-forth. Impossible to know how much additional distance to add... excellent workout today.
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| Coronado Dunes Click to Enlarge |
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