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