Monday, August 27, 2018

Vaquero Stampede

On Saturday, August 25th, we took 16 runners to the Vaquero Stampede. The rest trained on their own. Those who didn't run did either a Fartlek workout with short pickups or a tempo run.
The Vaquero Photos are here.

The results are here

Wednesday, August 22, 2018

Workouts Aug 14 to Aug 21

We had an aerobic to race pace workout on Aug 16 and  a Billat 30/30 workout on the 20th, and the ZigZag/Powder hill session with the San Diego Track Club on the 21st. The other days were base.

The 30-30 workout is named, after its creator, Veronique Billat, an exercise physiologist at the University of Ille in France. Several years ago, Billat set a goal of trying to create workout formats that would allow runners to spend the greatest total amount of time at VO2 max and would therefore presumably produce the most powerful boosting effect on VO2 max and economy.

We ran three miles 30 seconds on 30 seconds off from Glorietta Bay Park to Tidelands.
Newer runners ran a shorter route... see map below.
This was followed by Core and Yoga led by Madden.

Monday, August 13, 2018

August 13th Workout

On Monday, the usual routine to Tidelands (Lunge Matrix, Dynamics at Centennial, 30 sec on-off to Tidelands). At Tidelands we did 10 x tempo/long sprint... see image. The Yellow segment was tempo, the green fast, the white recovery.
This was followed by 2 x Gambetta Leg Circuits and a 1.5 mile easy run back to the school.

Friday, August 10, 2018

August 10th Workout

On Friday10 August, after the Lunge Matrix, we ran the short way to Pomaoa Park for warmup drills. Then we ran base to Glorietta Bay Park. From there we ran 1.5 miles of Tempo to San Luis Rey. We ran 1 mile of Race Pace from San Luis Rey to Tidelands. At Tidelands we ran 1 k at 2-mile race pace (vVO2max). It was hot so we followed that with 10 x 100 meters through the sprinklers.

Thursday, August 9, 2018

August 6th workout

Because of school visits and some kids being out of town the period from July 27th  to August 5th was "On Your Own" base plus strides. 
On August 6th we did a Special Endurance 1 workout that consisted of a base warmup run from the school to Centennial Park (End of Orange Ave). There we did dymanics followed by 30 seconds on and 30 seconds off to Tidelands Park. At the Park we ran 6 x 300 meters fast starting every 9 minutes.  The next day several members of our team joined the San Diego Track Club for a hill workout consisting of  6 times up the 6th street hill at Balboa Park. This was followed by strides and core as they usually do. The 8th and 9th was recovery. Tomorrow (Friday) the planned workout is a progressive run from Base to VO2max in segments.
-Coach Green