21 August Workout

Today we ran base pace to Pomona Park ( 6th to Glorietta to Pomona Ave) where we did dynamics, etc. (1.8 miles)
Then we walked to Glorietta and Pomona and ran for 20 minutes at Tempo Pace to Tidelands park and around.
We followed this with 2 x 1000 at race pace.
The plan was to do these at Critical Velocity Pace, but everyone ran too fast so we stopped after the 2 reps. (4 min rest).
Otherwise we would have also  done 2 x 500 at race pace for 5k.
After soaking in the sprinklers we ran back to the school (1.2 mi)
Total Distance was between 6-7 miles.

19 August 2019 workout

There's a gap here since the last workout because most of the team were out of town and trained on their own. On Monday, 19 Aug we ran to Tidelands Park via the shorter bridge route (1.2 miles). At Tidelands, we ran 3 x 1200 meters at goal race pace, followed by a 500 meter run (for some) a bit faster, strides, and core. 

13 Aug 2019 workout

13 Aug... Ran with the San Diego Track Club.
5 or 6 times up the 6th street hill at Balboa Park.
This is about a 570 meter stretch that raises around 90 feet, pretty much evenly.
10 x 100 strides and core.

Workouts from 6 - 10 August 2019

6 Aug:
Ran with San Diego Track Club
5 x ZigZag Hill, 10 x 100 strides, Core

8 Aug:
Warmed-up at the Middle School field, than ran a 2-mile base to Tidelands Park. At Tidelands, we did 10 x 2 minutes at Critical Velocity with the last few quite a bit faster. 1-mile cool down back to the high school.

10 Aug:
Biked or rode to the Silver Strand State Beach next to Strand Housing. This is a great xc-type park with a 1 mile loop as well as several shorter routes There are lots of rabbits, ground squirrels, and lizards running around. Most did 4 times 4x1-mile at paces ranging from high tempo to nearly race pace, with a 4 minute rest.

Wooden Path

Dirt Path

Wooden Path

Entrance

Cross Country workout on 4 August

1.5 Mile WU School to Centennial Park, dynamic drills there. 
Jog to Il Fornaio where we did a 1-mile tempo to the bridge with the last 400 at race pace. 
Did a 1.6 mile tempo to the tennis court "hill" with the last quarter at race pace.
Walked to the Coronado Dunes and ran them (.7 miles)

Cross Country workout on 2 August

2 August
Start at School to Centennial Park for Dynamics
30 sec on, 30 sec off to Tidelands
At Tidelands 6 x 300 at Anaerobic endurance pace with 3 min rest
Some did 5 x 533 meters (lower loop) at race goal pace with 3-4 min rest
Gambetta Leg Circuit and and easy run afterward 2-3 miles.