Sunday, July 27, 2014

26 July Workout

On Sat. 26 July we carpooled to the East End of Penasquitos Canyon where most did a 6 mile trail run. A few did 9 or 10 miles.

Monday, July 21, 2014

July 22 workout

On Tuesday (July 22) we went to Balboa where we ran with the San Diego Track Club. The workout was up ZigZag and up Powder hills 3-4 times followed by strides and core.
-Coach Green

Friday, July 18, 2014

18 July Workout

On 18 July we ran from the school down 6th to Alameda to 1st to Orange Ave park where we did a dynamic warm-up. Then 4 x 30 seconds strides (30 sec jog) to Tidelands where we ran 10 x 100 barefoot on the grass at 400 meter pace (walk back). Cool-down was easy run back to the school under the bridge.... Total distance 4.75 miles.

Thursday, July 17, 2014

Workouts on 12 and 15 July

On July 12 a few team members carpooled to the Blue Sky Preserve where they climbed a very tough hill. Great workout.

On July 15 we carpooled to Balboa Park and did 4 x 1000 with the San Diego Track Club.... Faster than Tempo, slower than all-out. This was followed by 10 strides and core.

I'm assuming on the days when we don't meet you all are keeping the base runs up.

Tuesday, July 8, 2014

Workout on 8 July

Today we ran to from the school to Tidelands. After dynamics we ran 4 x 1000 meters at Tempo Pace with a short break (30 seconds - 1 minute), followed by core and a jog back to the school. If you missed the workout check the Daniels linked at the top of this blog for your appropriate pace.
In the example below if your current (date) pace for 5000 meters is  20:39 or your current mile is 6:03, the 1k's should be run in 4:24. Workouts for the next few days are base pace tomorrow (see top of blog for base pace .. it's not shown in the Daniels table), we'll get in a hill or dune workout on Thursday, another base run on Friday and perhaps carpool to a picturesque venue in San Diego county for a longer run over more challenging terrain than can be found in Coronado.

Thursday, July 3, 2014

Workout on 3 July

Met at the track and ran to Sunset Park where we did the dynamic warmup, etc.
Marked off 400 meters which we did 8 times with very short walk-rest (15-20 seconds) in-between..
The pace was Tempo as dictated by the Daniels charts you can access at the top of this blog based on each runners best 5k or mile time. Cool down was jog back to the track.
-Coach Green