Sunday, August 25, 2013

Week of Aug 26 - Sept 1 workouts

Monday Aug 26 TempoRan to Tidelands (1.5 miles)
Usual warm-up.
Those who raced Sunday (Erik and Austin) -- Wound-up running 9 miles easy (started from school)
For those who didn't race Sunday - Some did 5 mile tempo others did 4 x 4 minutes of CRUISE REPETITIONS with 3 minutes between. Note... if you follow the link just mentioned a Cruise Repetition is different than a Cruise Interval.... see the bottom of the linked page for a Cruise Repetition description... we also do Cruise Intervals from time-to-time.

For those who needed to run a qualifying time .. 1.5 mile time trial
Others: ran the 1.5 miles and some did another base 1000 meter run.
Ran back to school (1.5 miles).

Tuesday (Aug 27): LongRan to Glorietta Bay Park for dynamic warmup (2.3 miles).

Then long run or recovery run as was appropriate for the summer training group.
Those who still needed a 1.5 mile time trial ran the time trial from the park toward the bridge, measured by GPS.  A few of the summer runners and better new runners ran the 1.5 mile course and continued on to run a lap around Tidelands... these runners covered around 6.7 miles.

Wednesday (Aug 28)
I changed this workout from the original 800 meter reps to a Special Endurance session of 6 x 300 fast with a 3-minute break. We did it at Pomona Park and alternated the direction each time. New runners ran loops around the park to Maria Place so they while the "summer" group was running the 300's

Thursday (Aug 29) Recovery run for all

Friday (Aug 30)
Ran to Sunset Park
..  warmup

For those racing 2 x 400 meter starts --  many hit the beach for a swim afterwards
Others 1.5 mile tempo back to school ..  for some it was a time-trial

Saturday Aug 31
Some will Race 1.5 miles at the Cougar 6 mile relay
Others ... on your own base distance to try and catch up
Details of the race... as submitted to the Coronado Eagle
Saturday was the opening day for Cross Country invitational meets around the county, with three big events for coaches to choose from. They included the Wolfpack Invite at West Hills High School, the Vaquero Stampede at Lindo Lake, or the Cougar six-mile relay which was jointly hosted by Escondido High School and California State University, San Marcos. 
We went to San Marcos where we entered varsity teams in both the Boys and Girls relays as well as two JV Girls' teams, one JV Boys' team, and three boys in the spill-over 1.5-mile race. The relays consisted of four, 1.5-mile loops around the Cal State San Marcos campus with the start, finish, and handoff points on their track. Although there were two competitive divisions, both were run together and the results sorted out after everyone finished.
This format gave Coronado's Erik Armes, a transfer student from Okinawa, the chance to run head-to-head with some of the faster runners in the county. His event included last year's top performer at the CIF Finals for all divisions, Stephen Fahy, from La Costa Canyon High School.  No one expected anyone to run close to Fahy on the leadoff leg for the boys' varsity race, but about halfway through, the two front-runners were Fahy and Armes.
At that point they both turned on the after-burners and sped through the first mile in around 4:24. At the top of a hill leading down to the finish they were side-by-side and stayed that way to the handoff, each recording the best 1.5-mile splits of the day of 6 minutes and 54 seconds. Erik handed-off to Kingston DeLaurentis who, in all of the excitement, added to Coronado's lead by running his first mile in a little under 4:40. That proved to be a bit too fast and the last hill took its toll. Still, his overall split was 7:47 (5:11 mile pace) which was the second fastest leg of the day for us.
Kingston handed off to Chris Leary and Chris to Austin Mathis for an overall finish of fifth place among the likes of distance powerhouses such as Torrey Pines, La Costa Canyon, Rancho Buena Vista, Poway, Del Norte, Cathedral Catholic, Rancho Bernardo, and several teams from out of the San Diego area.
The Coronado Varsity Girls' Team consisted of three All-CIF runners, Hannah Downey, Aeron Yim and Rachel Steffen, as well as freshman Kayla Bierschbach, who was the top South Coast League middle school distance runner last season.  They finished second in Division II behind Cathedral Catholic.
Our two Girls' JV teams finished second and third in Division II with Cathedral Catholic again being the spoiler. The second place team consisted of Jasmine Rippey, Vanessa Tortolero, Sydney Lay and Renee Phillips. The third place team consisted of Andria Olmo, Kerry Desmond, Ella Strum and Haley Chasin. The Boys' JV team finished second by only three seconds behind Valley View High School out of Riverside. That team consisted of Caleb Garber, Jason Leary, Brett McKim and Ben White. In a regular race most of the JV runners would be on the varsity squad but the relay format only allows four competitors per team. The three boys not on a relay team were Caleb Woodson, Patrick Clark and Aaron Loeffler.

-------- Start of new 9-day micro cycle

Sunday (Sept 1) all
on your own ... Base distance to meet individual mileage goals.

Monday..Sept 2

20-25 minute Tempo run Distance based on ability
Between 4-5 miles

Tuesday Sept 3 ...ran to Pomona Park via 5th-Glorietta Blvd- Pomona Ave, dynamics done at Pomona Park.
The quality part of the workout was 6 x 170 meter fast hill reps from sidewalk along Pomona to 8th street. Recovery was walk/jog back down. Cool down was an easy 2 mile run back the same way we came out. Distance, including reps, WU, cooldown.. around 5 miles.

Wednesday Sept 4
Recovery Run... 4-7 miles depending on level

Thursday Sept 5.. Went to Morley... Ran 1st 2 miles of league course as warm-up. Ran last mile of league course at race pace. Ran 4 x CIF hill. First two steep way, last two other way. After a water break we ran 5 downhill grassy fast strides. Finished with core. Distance about 5 miles

Friday Sept 6 ... Recovery Run 5-7 miles

Saturday Sept 7 ... Special Endurance 1
Ran 2.5 miles to Tidelands Park.
When we arrived at the park our normal grassy workout area was filled with hundreds of cars. Seems there was a car show going on. Anyway I found an alternate 150 meters grassy course with my trusty GPS which we ran 5 times basically all-out barefoot.
A 1.5 mile easy run back to the school  covered nearly 5 miles for the day including dynamic warmup.

Sunday Sept 8  Long Run on your own 20% of currently weekly mileage

Wednesday, August 21, 2013

Week of August 19 - August 25 workouts

Before we get to the workouts check out this trailer for a Bob Larsen documentary coming early next year called "City Slickers Can't Stay With Me."
Who is Bob Larsen you ask....?

Here's the link:

Aug 19 Monday: Tempo -- Warmup  2.4 miles to  Glorietta Bay Park.  After dynamics some ran a Tempo Run from the park down Glorietta Blvd, under the bridge, around Tidelands Park, back to the school (4.6 miles) for a total of 7 miles.  Some of the newer runners ran from Glorietta Bay Park to the bike path at the end of Glorietta blvd before the bridge  in 3 segments. Segments were Glorietta Park to Tennis course (3/4 of a mile), Tennis courts to Golf Course Entrance (.67 miles), Golf course entrance to end of Glorietta at bridge (.47 miles). Then an easy run from there back to the school (1.2 miles) for a total distance of around 5 1/2 miles.

Aug 20 Tues Hills with the San Diego Track Club - We carpooled to Balboa and started with a 2 mile warm-up and dynamics. The workout was 5 times up Zig Zag Hill (steep 270 meter climb) followed by 10 x 100 strides and core. Total distance was a bit over 4 miles including running to the hill strides up and down the hill. Very good 2 days for those who ran yesterday as well.

Zig Zag (or Snake) Hill at Balboa Park

Aug 21 Wed  -  Easy recovery on your own.

Aug 22 Thur -  First day of school: Checked-in, ran to Tidelands, 1.5 mile time trial. Most of those who have been training all summer ran some more miles. New runners did core and jogged back to the school. Mileage varied but the least run was around 5 miles for the new runners: 1.5 miles each way from the school to Tidelands... warmup, and the 1.5 mile Time Trial.

Aug 23 Fri:  - 2nd day of school: Those going to the relay next weekend picked-up their uniforms. Everyone did up to 7 x 200 with full recovery. This speed workout was part of the progression we're on. It was done at slower paces for the new runners but the summer group did them at about 95%.

Aug 24 Sat - Sun : Easy run on your own to meet distance goals. A long run on one of these days is encouraged

Monday, August 12, 2013

Week of Aug 12 - Aug 18 Workouts

Mon Aug 12: Tempo Intervals
1.3 mile warmup to Sunset Park.
After dynamics 12 x 400 with 15-20 second break at date Tempo pace (See Daniels Tables at top of Blog). Core and 1.3 miles back to school. Total distance was 5.6 for those who did all twelve 400's.
Sunset Park 400

Tues Aug 13: 6th Street Hill with San Diego Track Club
Most of the summer training group carpooled to Balboa Park where Paul Greer's workout of the day was 5 times  up the 6th street hill between Elm Street and El Prado. The run up the hill on the sidewalk is about 10 meters short of a half-mile, the recovery path back down is a little longer than a half-mile with the loop about 1.08 miles. Warmup, run to the bottom of the hill, then back to the staging area, and the 10 x 100 strides after the hills made this a 7 mile + day for most. This was all followed by a core session... good workout day.

Wed Aug 14: Easy recovery miles on your own

Thurs 15 Aug:
Ran to Tidelands the long way (6th to Alameda, to 1st, then along the bay).  At Tidelands  6 x 60 meter all-out repeats on the grass. Each 60 was actually a part of a 500 meter + loop. Then back to school via under the bridge, Glorietta to Pamona to 6th. Distance covered was about 7 miles.

Friday 16 Aug:
Ran 2 miles from school to Pomona Park (5th to Glorietta to Pomona to the park). After dynamics we ran 3 x 1200 hilly repeats... 4 minutes recovery, plus one faster 800 meter run (stopped at 800 meter point on map below). Cool down was easy back to the school. Total distance was around 5 1/2 miles.

Sat - Sun: 16-17 Aug: On your own to meet weekly mileage goals... some are racing this weekend.

Wednesday, August 7, 2013

Week of Aug 5 - Aug 11 Workouts

Mon 5 Aug : 6-10 x 510 meters at Tidelands  Park
We had an excellent turnout for this  workout... 510 meter grassy knoll runs at Tidelands with 90 second recovery. This was the first time I used this particular route for the main workout but I really like it as it's 100% on the grass, it's a loop so I can easily get splits, and there are two grassy knolls that are crested each loop. This is an excellent simulation of some of the cross country courses we run... especially the one on the Stanford Golf Course.

For those who were there here's a chart of how fast (in terms of 1/4 mile, one mile, and 5k) your pace was, see the chart below.

Tues 6 Aug: 4-6 easy miles recovery run followed by 6-8 fast strides at end.

Wed 7 Aug:  Lactate tolerance day
The lucky 19 who came out for today's session got to participate in a lactate threshold workout.
After a 2.5 mile run from the school down 6th to Alamedia, 1st, and along the bay to Tidelands we ran either 2x2 miles or a two mile followed by a 1.5 mile threshold run on our 2-mile out and back course. After core the group ran back to the school via the under the bridge route (1.5 miles) to cover between 7 and 8 miles for the day depending on which parts of the T-course was run. Speed was dictated by the Daniels charts you can find at the top of this blog.

Thur 8 Aug: Easy Mileage on your own

Friday Aug 9: 2-mile warm-up, 3 x 300 fast, 3 x 200 fast .. full recovery

Sat Aug 10: Penasquitos Canyon run... Distances ranged from 7.3 to 11 miles.
Sun Aug 11: Easy on your own to meet weekly distance goals