Week of July 8 - 14 Workouts

Monday July 8th.
Several of our runners were out of town or missing today but those who were present did our 1st VO2Max workout of the summer.
Originally I'd planned 3 x 1-mile at Tidelands but cut it back to 1 mile and 2 x 800 because after the first mile it was obvious that the original plan was a little too ambitious for the 1st session.
Warm-up was a 2 1/4 mile run from the school down Palm to 1st then along the Silver Strand Bikeway to Tidelands Park. After the 2-miles of Reps we did our usual core session followed by a 1.4 mile run under to bridge back to the school... Adding dynamics and strides to this, the total distance covered was nearly 6 miles. The course we used for the reps was the Tidelands 1/2 mile shown in the previous week's training ... for the mile we ran the course twice without stopping.
 
Tuesday July 9... 5-8 on your own

Wednesday July 10: Speed Development
Ran from School down to Glorietta Blvd to Ocean to Sunset Park.. 2.8 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 6.75 miles.

Thursday July 11: 5-8 on your own

Friday July 12: Hill Day
Today we ran from the school down 6th to Coronado to Sunset Park but kept going to Star Park via Loma Avenue where we did our dynamic stretching. This covered around 2 miles. Then we did 4 "block pick-ups" down Loma to Orange Ave., crossed at Orange to B Ave. where we did another pick-up to 10th, jogged from 10th to 9th... pick-up for 9th to 8th, then easy from 8th to 7th, down 7th to Pamona Park. This covered about 3/4 of a mile.

Pamona Hills

At Pamona we ran fast up the steep grassy part to 8th street, turned around, walked to the grass, than ran fast downhill to the playground. Then easy back to the start... We did 7 of these continuously, covering about 2 miles.

This was followed by a 2+ mile run back to the school via Miguel, Glorietta, 10th Street, and E Street.

Total Distance covered was about  6.75 miles.

July 13-14: Sat-Sun on your own... one day should be a long run of 20% of weekly mileage (counting long run). With the exception of those just starting the long run should be no shorter than 7 or longer than 12 miles regardless of your mileage.
 By the way, as we go along the "easy" and "long runs" should be getting easier and therefore a bit faster than when you started. An "easy run" now should be at a speed that would have been a bit taxing on your first day of training.