Friday, July 27, 2018

26 July Workout

On July 26th, after Lunge Matrix at the school:
* Ran to Pomona Park long way = 1.8 miles
* Dynamics at Pomona
* 4 x 400 race pace practice there
* Up big hill to top of Maria 1/4 mile
* Jog Maria to 10th (left) to Glorietta 1/4 mile
* Tennis Court Hills and stairs x 4 = 1/2 mile
* Easy to North Beach = .4 Mi
* Dunes South Beach to North Beach = .79 miles as crow flies but really longer.
* 6 x 80 meter strides at Sunset Park
* Core

Tuesday, July 24, 2018

24 July Workout

 On 24 July 2018 our workout was follows, after a lunge matix at the school.
1.5 mile WU to Orange along the bay.
Progressive 1200 to Tidelands
Water Break at Tidelands
800 at Tidelands - Tempo
Water Break at Tidelands
Progressive 1200 from Tidelands to 6th street

Jog/Walk  to Pomona Park down 6th to Pomona (400 meters)
At Pomona Progressive Grass loops at Race Pace and faster
2x(4x200) at race pace for 5K ... 60 meter jog 5min between sets
6x80m downhill strides
New kids didn't do entire workout.


Sunday, July 22, 2018

July 21st Workout

On July 21st we had our first workout of the season at Morley Field.
After a 2-mile warmup, we did our dynamics, the ran the "Big Hill" three times... see map below.
The loop is 1.3 miles and features a long .6 mostly uphill stretch to start with, followed by downhill portion from the top of the CIF hill. Then there's a short steep hill, followed by a jog back to the start.
This was followed by 5 downhill grassy strides and a core session.

Wednesday, July 18, 2018

18 July 2018 Workout

The July 18th workout was a warmup run down 6th to Pomona Blvd, to Pomona Park (after lunge matrix of course). At Pomona Park, we did dynamics, etc. then ran 2.3 miles to the south end of the sidewalk along along Ocean Blvd at base to low tempo pace... see map below.

From there (south end of Shores sidewalk) to South Beach we ran on the hard sand (zero tide today) to the Coroando Dunes, ran the dunes, and stopped briefly at the South Beach boardwalk (top image below).

 From South Beach  we run the dunes to North Beach..Bottom image above. 
Then we walked to Sunset Park, got some water, and did 10 x 80 meter form strides, followed by
-Coach Green

Monday, July 16, 2018

July 16 2018 Workout

Cross Country...16 July 2018
Lunge Matrix at school then ran around 7:30 - 7:45 pace to Pomona Park (1.8 miles down 6th to Glorietta to Pomona). Drills, etc. at Pomona Park.
Then hilly  6 x 800 progressive reps  at Pomona Park starting every 6 minutes.
For example, if your estimated current time for 800 is 3 minutes you'd start with around 4:30 and finish with around 3:38. Core routine followed by a couple cool down miles.
Total mileage was about 7 miles.

Saturday, July 14, 2018

Coronado Optimist Club 5k on 28 July

The 47th annual Optimists Sports Fiesta is coming on 28 July with everthing from CornHole to a triathlon. Of special interest to our cross country athletes is the 5k run. For ages 18 and under the entry fee is only $10 ($30 for adults). This would be a great run/workout for anyone on the team whether you think you're ready or not. The Optimist Club is a big supporter of both our Track and Cross Country Teams. Not only have they given us thousands of dollars in the past they help with timing our home track meets.
I'd like as many runners as possible to come out and participate in this run. If you plan to do so, let me know and I'll make sure the workouts leading up to the race are appropriate.

Here is a link to the Sports Fiesta.

A direct link to the 5k is Here.

-Coach Green

Friday, July 13, 2018

July 13th Workout

The workout for July 13th was a series of progressive runs starting from the school and ending at Tidelands Park. From the school (after a lunge matrix), we ran 2.3 miles to Glorietta Bay Park at the warmup pace of around 7:45 per mile. At GBP we did our dynamics and strides. The we ran 2 x 1 mile reps along the bay at high tempo pace, which took us to the old toll booth under the Coronado Bridge. From there we ran a half mile to the end of Tidelands Park at VO2max pace, followed by a 1000 meter loop around Tidelands at a bit faster than VO2max (2-mile race pace). This was followed by an Gambetta Leg Circuit x 2 and a jog back to the school. Total distance covered was approximately 7 miles. Some of the new kids ran parts of this workout as it was a bit too tough for newcomers. For more information on the paces see the tags at the top of this blog.
-Coach Green

Wednesday, July 11, 2018

Cross Country Workout July 11th

Ran from school to Glorietta Blvd, to Pomona Ave, to Pomona Park
Did Dynamics and strides
Did 6 Pomona Hills... 3 steep up Maria, 3 longer but less steep from playground
Finished up with 2mi+ CD.

Tuesday, July 10, 2018

9 July 2018 Cross Country Workout

For the first workout of the season on 9 July, I took a page from Micah Porter of D'Evelyn High School in Colorado. He's coached two Footlocker finalists and over 20 State Champs. An early workout of his is 200's and 400's at estimated 5k pace, on the track with a short jog in-between. Not only is this a great workout, it gives a sense of pace for running 5000 meters. We didn't do it on the track. We did it at Tidelands Park. Our warm-up was the 2.36 mile route along 6th to Alameda to 1st to Tidelands along the bay.  Dynamics were done at the Orange and 1st park We did 30 seconds on and 30 seconds off from Orange to Tidelands. At Tidelands,  after a little experimentation to get the pace right, we ran eight loops, followed by ten fast 80-meter strides. The table below shows 200 and 400 meter splits for 5k times. The map shows the route we used. We'll come back to this workout several times this season. Total mileage was around 7 miles... Coach Green

2018 Cross Country

Most of the team from last year have already started Cross Country training for the 2018 season.  If you want to be a part of the team this year I strongly suggest that you start running as well.Cross Country championships begin in the summer, not in the fall. If you plan to come out for the team this season you should begin base training as soon as possible. To participate on the Islander Cross Country team, you must be able to run 2 miles no slower than 15 minutes, either boys or girls. The reason for this cutoff is practical. Very few of our workouts take place on the track and the warmup run to where we'll do the actual workout can be over 2 miles away. If you can't run 2 miles at 7:30 pace you'll be left behind.
I have a schedule for new runners on our "members" page on Islander Track. See the link in the right sidebar. The members link on our website  requires a password so if you're serious about running Cross Country for Coronado, go to Islander Track and fill out the contact form ... or send me an email/text.
 -Coach Green

Tuesday, July 3, 2018

Track: California State Meet 1-2 June 2018

With nearly 4,500 high schools in California, and with our state one of only four in the country with just a single division, it's very hard to qualify for the California State Track Meet. Out of San Diego, only three athletes (plus a few who matched the state performance standard) in each event qualified for the State Prelims. Between 9 and 12 athletes out of the state advanced to the finals held the next day. To get to the coveted Podium Ceremony, an athlete must be among the top six finishers. Only the Nation's elite stand on the top step.  Before last week's State Meet, Coronado had only two athletes make it to the podium. Jamie Klages tied for fifth in the high jump in 2005 with a height of 5 feet, seven inches. In 2015 Erik Armes placed fifth in the 1600-meter run with a time of 4:10.09. Only one other in Coronado's history made it to the finals. That was Samantha Piper in 1998 who placed eighth in the 800-meter run with a time of 2:14.13. 

 At last week's State Meet, held at Buchanan High school in Clovis California, Alysah Hickey was among the state's top athletes and was competing in both the high jump and the long jump. One of the problems for the few athletes who are proficient in both the high jump and the long jump is that the two events usually begin at the same time. The long jump is a sprinters' event while high-jumpers, at the higher levels, tend to be specialists. At the state meet, Alysah was the only girl competing in both events at the same time. On Friday, during the warm-up for the prelims, both Alysah and our other female qualifier, Ruthie Grant-Williams, noticed that they were slipping on take-off. The left side of the take-off area was a little slippery, and Alysah didn't have her high-jump shoes with her. Usually, she competes in both the long jump and high jump wearing the same shoes. A high jump shoe has four extra spikes in the heel. Fortunately, one of Alysha's competitors wore the same size shoe and let her use them for her jumps. The goal at the prelims was to narrow the field down to 12 jumpers to compete in the finals the next day. As it turned out, exactly 12 jumpers cleared the second height of 5 feet 5 inches, so they stopped the competition at that height. This was fortunate because now Alysah could concentrate on the long jump. Although both events started at 3:00 PM, Alysah was in the third long jump flight which started after she qualified for the high jump finals. The top 12 jumpers out of the three flights would move on to Saturday's finals based on the three jumps each was allowed in the prelims. When Alysah got her take-off mark there was a tailwind. However, when she jumped the wind had died down. Both of her first two attempts were over 20 feet but in both cases her take-off foot was slightly over the line and neither counted. She had but one attempt left to move on. Her new long jump coach, Brazilian Olympian Jadel Gregorio, told her to move her take-off mark back about six inches. This did the trick, she hit the board with inches to spare and soared out to the top qualifying mark of 19 feet 2.5 inches.  Our other high jumper, Ruthie, didn't clear the opening height but she had a great year with a PR of 5 feet, 5 inches to tie for the third-best mark in San Diego this season.  Our third state meet qualifier was Ian Hurlburt in the 800 meter run who ran 1:54.94 but missed moving to the finals by less than a half second. Ian also had a great season and comes away with the top San Diego Section mark of 1:54.22 which is a new school record. Ian will matriculate at UCSB next year. At the Saturday Finals both the high jump and long jump started at 5:00 PM. This time there were no flights in the long jump so Alysah had to juggle both events at the same time. One advantage in the long jump is if you hit a big mark early in the competition you can pass the rest of your jumps. Friday's qualifying marks were not brought forward.  At the finals each of the 12 jumpers were allowed 3 tries. The top 9 were then allowed 3 more attempts with the top marks coming out of any of the jumps. On Alysah's first attempt she hit 19 feet 3.5 inches to immediately take the lead. However, there were three other girls also over 19 feet, so at that point it was too close for comfort.  After two more jumps, interspersed with high jump attempts she didn't improve her mark, but she did retain the lead.  Sometimes the only way to tell whether she was getting ready for the high jump or the long jump was the color of her shoes; the borrowed high jump shoes were green; her long jump shoes were red. Our high jump coach, Kerry Elders, was on one side of the field coaching her from the end zone while Jadel was coaching from the stadium. Jadel wasn't hard to spot from the field as he's 6 feet 8 inches tall. When the last three long jumps started. the high jump was in its final stages. Since she already had the lead, Jadel told her to pass until the last jump so she could concentrate on the high jump. Once the high jump was over she came back to the long jump pit, already the winner, as no one had exceeded her initial jump. She had nothing to lose so she went all out and cleared 19 feet 9.75 inches to win by nearly 7 inches.

This was a wind-legal Personal Record, a school record,  and is the fifth all-time best jump for San Diego County. Two-Time Olympic 100-meter champion, Gail Devers, has the top mark at 20 feet 7 inches. Alysah plans to go for that next season. Her long jump victory broke a 3-year drought of State Meet Track and Field Champions for the San Diego Section. The last State Champion was Madison’s Dotun Ogundeji who won the shot put in 2015.  At big meets, like the State Championships, it doesn't take too many top athletes for a team to place high in the rankings. Alysah scored enough points to put Coronado among the top 10 girls’ teams. We tied for eighth place with the next San Diego Section team, La Costa Canyon, coming in 43rd.

Track: CIF Finals 26 May 2017

There was quite a bit of press, both online and in print, coming into the CIF Track and Field finals held at Mt. Carmel high school last Saturday predicting that Coronado would be in a close contest for the girls' D-II title with University City, and that Alysah Hickey would lead the way for the Islanders. It turned out that only half of that prognosis came to pass. The team title wasn't close. 

Hickey won the Long Jump, the High Jump, anchored our winning 4x100 relay team, and placed second in the 100-meter dash. Her three individual events netted us 28 points. In the prelims for the Long Jump, she jumped 19 feet 3 inches. Because no one else came close to this mark, she almost sat out the three remaining jumps allowed in the finals. After everyone else finished their jumps, she took one more try and soared out to 19 feet 10.5 inches. Her Long Jump mark made her the top seed at the state meet this weekend and was a big improvement to her school record of 19-5.5 set earlier this year. Her mark in the high jump, for her, was just 'average,' at 5 feet 6 inches, but her PR of 5 feet 10.5 inches, set at the Mt. SAC Relays this year, makes her one of the top jumpers in the State.
Joining Hickey in the 4x100 were Ruthie Grant-Williams, who ran the first leg; Madison Shanks, who ran the second leg; and Abigail Whittemore, who ran the third leg. Their time of 48.22 was good for First Place in our Division, added 10 points to our score, and was a school record to boot.
 Our second highest scorer was Grant-Williams, who placed third in the high jump with 5 feet, 4 inches; eighth in the long jump with 16 feet, 8 inches; and second in the 100 hurdles with a time of 15.34.   Although her hurdle time was faster than the school record she set at the Bronco Invite this season of 15.39, it gets an asterisk as there was a 2.6 meter per second tailwind. Her three individual events totaled 15 points.  Our third highest scorer was Teresa Perez who placed fourth in the 1600 in 5:03.97, fifth in the 800 with 2:19.40, and fifth in the 3200 with 11:06.84.  Her three events added 13 points to our total. Sofia Van Arsdale added 3 points with a sixth-place finish in the 800 in 2:20.11. We had two other runners in the "A" heat of the 1600 besides Perez with Madden Hundley running 5:16.99 and Abby Hundley clocking 5:23.20. A big swing in points for us came in the Discus Throw. We thought that the University City girl would place third for 6 points. However, she fouled out and our girl, Victoria Perez, placed third for the 6 points.  Add the points up and they total 75. University City was second with 61 points, followed by Cathedral Catholic (58), La Costa Canyon (54), and West Hills (49) out of the 36 D-II schools that scored at least one point.

For the boys, our only advancer was Ian Hurlburt who won the 800-meter run with a time of 1:54.59. He hasn't lost a race to a San Diego runner all season. Luke Klingenberg clocked 4:31.25 in the 1600 for place eighth place in our division.

Our State Meet entries are Hickey in both the High Jump and Long Jump, Grant-Williams in the High Jump, and Hurlburt in the 800-meter run. We scratched Hickey from the 100-meter dash because there is a schedule conflict with the two jumps and the 100. Competing in three events at the same time is difficult enough at an invite. At the State Meet level, it's very difficult. Since Alysah's best events are the jumps, we'll stick with jumps, at least for this year.
The nine girls who competed in the CIF finals. All have a school record to their name.
Left to Right are Ruthie Grant-Williams, Abby Hundley, Madison Shanks, Teresa Perez, Madden Hundley, Victoria Perez, Sophia Van Arsdale, Abby Whittemore, Alysah Hickey. Click on Image to expand.

Track: CIF Prelims 19 May 2017

Last Saturday the athletes who qualified out of their league finals the previous week competed in the CIF prelims held at Mt. Carmel High School. The Prelims is a qualifying meet to advance to the CIF Finals that will be held at Mt. Carmel this Saturday. Only nine athletes in the lane races, twelve in the 1600 and 3200 meter runs, and up to 12 in the field events for each of the two CIF divisions advanced. Although the two divisions competed in separate heats for each event, the results were combined so that the top half from both divisions qualified in the "A" flight or heat for the finals, with the remainder advancing to the "B" flight or heat. At the finals, a competitor must be in the top three finishers in the "A" group to advance to the State meet on June 1st.  An athlete can also advance by matching a state standard for their event. Because of the number of heats needed, the girls meet was run in the morning starting at 9:00 AM, followed the boys meet in the afternoon starting at 2:00 PM. This format kept the competitors who were competing in multiple events from having to stay at the meet all day, but it made for a long day for coaches with both girls and boys who advanced. All the lane races were broken up into three heats, the 800 and 1600 had two heats, and the 3200 ran as a single large race. Athletes advanced by time out of all the heats, so winning your heat didn't guarantee you'd move on to the finals. Except for the high jump and pole vault, the field events had three flights. The high jump and pole vault used the 5-alive format.

 Our first girls' event was the 4x100 relay. At league finals we were upset by Christian High School. This time Christian was in heat two, and we were in heat one, so we didn't compete head-to-head. We won our heat in 49.11, Christian won theirs in 49.53, and La Jolla won the third heat in 49.23, so we're the top Division-II seed going into the CIF finals. Ruthie-Grant-Williams ran the lead-off leg followed by Madison Shanks, Abigail Whittemore, then Alysah Hickey on the anchor leg. Madison came back later to clock 61.43 in the 400-meter dash.  Alysah and Ruthie went 1-2 in the high jump with leaps of 5-6 and 5-4 respectively. The two girls also advanced in the long jump with Alysah winning with 19 feet 2.5 inches and Ruthie moving on with a leap of 16-5. Alysha's jump was the first wind-legal jump over 19 feet in San Diego this year by a high school girl. Earlier in the season, she jumped 19-5.25 with a 2.2 meters per second tailwind. In the 100 hurdles, Ruthie hit the last hurdle but still managed to run 16.28 to advance to the finals. In the 100-meter dash, Alysah easily won her heat to advance with a time of 12.22. The schedule for an athlete specializing in the high jump, long jump, and sprints is always tough at the big meets because there aren't many athletes with that combination of skills. A meet director would never put together a schedule with the long jump and triple jump going off at the same time, or the shot put and discus throw, for that matter. However, the top performers in the high jump and long jump are nearly always different athletes, so those events go off at the same time. At the prelims, the high jump, long jump, and the 100-meter dash all started at 9:00 AM.  During the two jumping events, Alysah and Ruthie had to check-out to run the 4x100 relay; the 100-meter dash, in Alysah's case; and the 100-meter hurdles, in Ruthie's case. It was a busy morning. Teresa Perez qualified for three events out of league finals, the 1600, 800, and 3200 meter runs. In the 1600 on Saturday, she set a new Personal Record with a time of 5:03.22 to qualify as the fourth seed going into the finals. She came back in the 800 and qualified as the third seed with a time of 2:16.54. She ran the 3200, not so much to qualify, but as an attempt at the school record, which she missed by three seconds with a time of 11:05.70, while qualifying as the sixth seed. She already owns the school record for both the 1600 and 800-meter runs. This combination was the first time I've had anyone qualify for the CIF "A" heat in the three distance events. Two other girls moved-on in the 1600 with Madden Hundley qualifying as the sixth seed with a Personal Record of 5:07.10, and her freshman sister, Abby Hundley, advancing with a Personal Record of 5:12.91.  Both Maddon and Abby also ran the 3200 with times of 11:33.37 and 11:56.36 respectively. Maddon is the third alternate so she may scratch in. Freshman Sofia Van Austin ran in a different 800-meter heat than Teresa and placed third with a PR of 2:18.96. When the times from both heats were combined, she emerged as the sixth seed going into the Prelims.  The girls Islander distance squad will be well-represented at CIF Prelims this Saturday. Our school record holder in both the shot put and discus, Victoria Perez, advanced as the seventh seed in the discus with a toss of 105 feet 2 inches. She threw 32-2 in the shot put and is the third alternate, so she could scratch in. 
For the boys, our featured event was Ian Hurlburt in the 800-meter run. He's been the section leader since the first meet of the season and leads the county with a school-record time of 54.17 set at the Mt. SAC Relays. This time gives him a two-second gap over the next fastest time. However, six boys have run between 1:56 and 1:57, and eight more have run under 1:58. There were two Division-I heats and two Division-II heats for the boys, who were all vying for one of the nine "A" slots. Since advancement is by time alone, each race was fast. Ian ran in the last heat. In the three previous heats, the lead runners went through the 400 in under 57 seconds, with six final times under 1:58 and two under 1:57. Ian, by nature, is a pack runner with a strong kick, so he tends not to take the lead. In his heat, they went through the 400 in 59 seconds. Oh Oh. When Ian saw the clock, he realized that perhaps it was time to abandon his normal strategy and start his kick early. He ran his second 400 in around 57 seconds to post the best time of the day of 1:56.23. In the boys 1600-meter run, Luke Klingenberg moved on as the sixth seed with a PR time of 4:25.85. He also ran the 3200 in 9:56.64 followed by Brad Busby with a time of 10:16.26. Luke is the first alternate, so there's a chance he'll scratch in. Max Fuller, Chris Russell, Luke, and Ian teamed up in the 4x400 to place eleventh with a time of 3:33.72. This time makes them the second alternates so, it's possible for them to scratch in.  In the boys' 4x100 relay the quartet of Shane Alihan, Ian, Max,  and Nicholas Dunlap ran 44.35.