Who is Bob Larsen you ask....?
Here's the link:
http://www.boblarsenfilm.com
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.
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| 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
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