Photos are on http://islandertrack.com
Sunday easy recovery
Monday base (for those who ran the relay Saturday) or 6 x 120 Pomona hill
Tuesday 90 second race-pace for 5k reps at Tidelands. See map below. This is on a 500 meter loop but each runner runs only 90 seconds. The course is set up with markers on the light posts to show the pace being run. The goal is to run at race pace. We did 12 of these starting each one at 3 minute intervals so there was a 90 second recovery between each.
Wednesday 4-6 mile recovery run (Tuesday was a hard workout)
Thursday : Long run .... up to 8 miles
Friday: Carpooled to Morley Field where varsity did 2-3 times the "Big Hill." The newer runners ranc the league course in segments followed by 10 fast downhill strides on the grass.
Saturday and Sunday .... base running on your own.
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| The "Big Hill" at Morley Field |
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