Cross Country quality workouts in July 2019

Now that the no contact period we're meeting several time a week for Cross Country Practice.
Other days the team is running on their own.
Here are the workouts so far.

6 July
WU at Pomona, short way
Progressive Reps
1-Mile along Golf Course at Critical Velocity (CV) to Fifth Street
1200 to Tidelands a little faster (5th to Bike sculpture)
800 at Tidelands + 4x150 on Grass + Gambetta Leg Circuit
With drills and jog back about 5 miles

8 July
WU at Pomona, long way
1.5 Mi Along Golf Course CV pace Miguel to Glorietta Bay Park
1200 meters from GBP to Pomona Ave CV +
3x390 meter hills from sidewalk up steep side of Pomona to Maria
With jog back about 5.5 miles

11 July
Ran to Sunset Park where we did a version of the Oregon Drill.
About 90 meters at base pace.
100 meters at race pace.
About 70 meters at finish pace ... jog back to start
We did this for 30 minutes followed by core.  Approx 6-6.5 miles total

13 July
WU at Spreckels Park followed by 1.5 mile tempo run along Glorietta to Community Center Playhouse.
Crossed Orange and ran 1400 VO2max pace from begining of Cays Sidewalk on sidewalk to Start of CORONADO Dunes.
Ran the CORONADO Dunes to Dog Beach (.7 miles).
At Sunset 10 x 80 meter form runs at race pace and faster.
Core Routine and jog about a mile back to school... Total Distance around 5.5 miles

16 Jul
Ran with the San Diego Track Club at Balboa Park
5 times up powder and zigzag hills plus 10 x 80 strides and core.

18 July
After 2-mile warmup
4 x 1000 meters at Critical Velocity pace at Tidelands Park
4x80 meter strides at mile race pace
core routine
1.5-2 mile CD
6.5 - 7 miles total


20 July
2.5 miles base to Glorietta Bay Park
2x1 mile tempo along Glorietta Blvd.
1x800 VO2 Tidelands
4x300m on grass, core; 7 miles total

22 July
20 min warm up (2.75 miles)
10 x 400 at Critical Velocity Pace with 50 meter recovery at Sunset Park
2.5 mile cool down ~6.5 miles total

23 July
SDTC workout
Three minutes on 2 off x 2 on Bridal Path

27 July Optimist Club 5k

29 July
1. Warm up at Spreckels Park
2. 20 minute tempo Spreckels to Tidelands (There's a long and short route)
3. 800 meter jog recovery
Then with increasing speed.
Whistle driven.
2 x 90 sec -- 90 float
4 x 60 sec -- 60 float
4 x 30 sec -- 30 float
6 x 15 sec -- 15 float
Easy cool down back to track.

 30 July
SDTC workout: 2 x 2k hilly loops at Balboa Park
10 x 100m strides, core.
This was a tough workout off the one on 29 July so it was run slow.

2019 Track and Field Awards

Here is a link on The Coronado Times with the Islander Track and Field Awards for 2019. Rather than post it here again, I'll direct you there.