See the Paces tab at the top of this blog to get an idea of how fast these workouts should be.
Wed 16 Aug:
4.3 Mile Base
Ran from school to 1st and Alameda, along Bay, Under Bridge to Pomona Park.
Then 3 x 1k at race pace at Pomona on new course with "hills."
Finished with 2.6 miles back to school.
Approx 6.8 miles in all.
Thur: 40 minute relaxed (recovery) - core
Friday: 40 minute steady distance (slower than tempo) or long run
Sat: Special Endurance 2 (8x400 on grass) ~5 seconds faster than date 1600 pace
Sun: Rest -- core
Mon: 30 minute tempo run (pace adjusted for length of run ... see Paces at top of Blog)
Tues: Speed on track … 8x200
Wed: 45 minute recovery/Base/or long run depending on athlete
Thur: 1st day of school base/recovery or 1.5 mile Time Trial for new runners
Fri: 30 minutes easy + strides if running at Vaquero
Sat: Vaquero or base/long on your own
Sun: Rest -- core
Here are the results of the Vaquero Invite:
The Islander Cross Country team took a full girls' varsity team and a partial boys' team to the first invite of the season, the Vaquero Stampede, which is run around Lindo Lakes in Lakeside. There were around 50 schools entered in 3 divisions but we entered a little too late to get the girls' team in the fastest races. In the division II girls' Junior/Senior race Teresa Perez cruised to an easy win over the 1.65-mile flat course with a time of 9:25. The second-place finisher, Rose of Sharon Wilson from High Tech High, clocked 9:51 followed by Islanders' Madden Hundley and Naya Tamariz in 9:56 and 9:59. Sixth place went to Claire Morris who ran 10:10 followed by Natalya Gomez who ran 11:08 while finishing 19th to round out the scoring. There were 93 finishers. The top 3 teams were Coronado with 26 points, Bonita Vista with 66 and Del Norte with 70. Hundley probably would have placed 2nd but at the start she was shoved from the back and went down hard on her shoulder. Because of this the race was stopped and restarted so Hundley ran with a sore shoulder and a nasty scrape. Sometimes Cross Country IS a contact sport, especially where there are 100 starters on a narrow path. Our other girls' event was the Division II Frosh/Soph race. In that heat, our two new runners, Abigail Hundley (Madden's Sister) and Jessica Ehret placed 7th and 8th with times of 10:17 and 10:18. The pair are not new to running as they were the top 2 runners in our middle school "farm team" last season. They were the first freshman finishers out of 110 runners. Not a bad start. In the Division-I girls' race University City placed first with 53 points followed by Cathedral Catholic in second with 63, and Steele Canyon with 83. When all the races were combined there was little to separate University City, Cathedral Catholic, and Coronado. I'm bringing this up because now we're in the Western League with UC and CC. The girls' league races are going to be very competitive this season.
Because of SAT and a few other conflicts, we had only 5 boys running, one freshman and 4 in the Jr/Sr race. In the Frosh/Soph race Grant Hawthorne placed 20th over the same course the girls ran with a time of 9:19. He was the 3rd freshman to cross the line. In the Jr/Sr race Spencer Busby placed 7th over the 2.15-mile long course with a time of 10:57. He was followed by Kenneth May in 17th with a time of 11:15, Cole Nichols in 12:16 and Connor Jaynes in 12:31.