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
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