Mon July 29: Tempo reps at Tidelands Park
Ran 2.3 miles from School down 6th to Margarita to Bay Park Circle to Glorietta to Tidelands Park. At the park we did 12 x 400 at Tempo pace with a 15-20 second recovery between, followed by an easy 1.5 mile run back to the school. Total distance was about 7 miles.
Tues July 30: Ran with the San Diego Track Club at Balboa Park ... 5 x 3 minute reps on Bridal Trail. This was followed by 10 x 100 meter strides and core.
Wed July 31 : Long run on your own
Thur Aug 1: Speed day... Ran from school to Coronado Ave to Ocean to Loma to Star Park (2 miles). At Star, after dynamics, 10 flying 30 meter sprints (full speed) were done. Finished with 2 miles back to school. Adding the jogging around the park after each sprint, the sprints, the warm-up, the cool down, and the strides around 5 1/2 miles were covered.
Friday Aug 2: I and R reps
Ran to Tidelands 6th-Glorietta-Under the bridge (1.5 miles).
Then 3 x 1000 at I (Interval pace) ... see Daniels chart on this blog. with 3 minutes between
Followed by 3 x 400 at "R: pace ... again see Daniels chart.
Followed by 1.5 mile easy back to school.
Distance covered all told (including strides and dynamics) was around 6 miles.
Sat-Sun (Aug 3-4).. on your own to meet distance goals for the week.
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