Week of Sept 2 - Sept 8 Workouts

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