Workouts Sept 8 - 12

Hopefully everyone got a long run in either on the 8th or 9th (Saturday or Sunday). This week we worked a little harder M-W because of the Mt. Carmel Invite coming up on Saturday.
 
Monday
We went to Morley Field where we ran the 1st mile  of the city course plus a tad more as a warm-up. Then after dynamic stretching we did strides down to the bottom of where the dog loop path crosses Florida. This is the beginning of what we call the "Big Hill." It starts out very steep, goes through the dog loop past the pool, and all the way up to the top of the CIF hill... about 1114 meters.

The "Big Hill" at Morley Field

This was run twice (jogged down) followed by 5 sets of the Short Hill Rep and Core.
As always we went by time run so not everyone ran all the way to the top.

Tuesday
Those that went to Morley on Monday ran basically recovery but with 2 x 4 minute pickups on the way.
Those that didn't get to Morley ran to Sunset as a warmup, did the dynamics, etc., then ran a short route to Pomona Park where they ran 5 x 160 meter hill reps from the Pomona Ave. Sidewalk, across the park grass to Adella Ave... see picture below.

160 meter Pomona Park Grassy Hill Rep

Wednesday
We went to Tidelands park and ran a 1000 - 800 - 600 - 400 ladder at race pace with about 3-3.5 minute rests, as well as core.

Stanford Invite

Stanford Invitational on September 29th

This year’s Stanford Trip is still open to any boys who want to go, but time is running out to register.
I have reserved both a boy’s and girl’s varsity team (7 runners each). The girls’ team is full but no boys have yet indicated that they definitely are going.…. Probably because only the girls’ trip was really promoted by John Downey.

However, there’s still time to put together a boys’ team, or at least a few boy runners.  We’ve done this trip now for the past 2 years. Most fly in to the San Jose airport (or San Francisco or Oakland) on Friday morning  and visit the Stanford Campus as a group during the day.  We stay at the Sheraton Sunnyvale where we have a group rate of $89 reserved up until September 13 .. This Thursday.  The girls’ team, their families, and I have now reserved rooms there.   There’s still time to put together a boys’ team or at least a few boy runners but I need to know by this Thursday because, after that, I’m going to finalize our entries.  We’ve done this trip now for the past 2 years.

 Please understand that this is not a school chaperoned event and we are able to participate as a team only because each runner travels with their family.  To book a room(s) at the Sheraton Sunnyvale call 800-325-3535 by the 13^th and mention the “Coronado Cross Country” group rate. I did this today and there was no problem. Airfare via Southwest is CURRENTLY around $70 each way (depending on when you return.)

The girls and parent(s) so far going this year are:
Ashley Engelman
Brooke Pierson
Brooke Hendricks
Rachel Steffen
Aeron Yim
Hannah Downey
Elise Umansky

Here are a few photos of our two previous trips”

Last year 

http://smu.gs/PYuvPW

2010

http://smu.gs/PYub3y

If you plan to make the trip please let both John Downey and I know.
John’s email address is:  downeyjd@sbcglobal.net

Here is the high school info about the meet:

http://grfx.cstv.com/photos/schools/stan/sports/c-xc/auto_pdf/2012-13/misc_non_event/12SIHighSchool.pdf

Here is the Stanford Website:

http://www.gostanford.com/sports/c-xc/stan-c-xc-body.html

Here is the current availability of races.... D-IV girls was the 1st to fill followed by D-IV boys. We waited too long last year

and wound up running the D-I races. This year we registered on the first day. After Thursday, however I'm going to release

the D-IV boys slots we won't be using... Coach Green

Mt. Carmel Entries

Here are the kids who indicated they want to run at Mt. Carmel on the 15th.
Please get back to me with any changes... Coach Green
Email: Plugh@crowncity.com

Workouts Sept 3- Sept 7

Monday
The Monday after Cougar 6-mile relay was Labor day so no school. About half of the team worked out at Morley Field on our new Cross Country Course.
Those lucky runners got to do..
1st half-mile of our new city conference course as a warmup (dog loop)
3. tempo runs 2nd half mile,  mile 2,  and mile 3
3 x CIF Hill
10 x 100 meter downhill strides
Core

New Morley Field City Conference Course

Tuesday
Those who went to Morley did recovery
Others ran 5 x half mile at Pomona (1st was "hard half" other 4 "easy half."

Pomona Easy Half Mile

Pomona Hard Half Mile

Wednesday
Moderate tempo depending on level and previous two days
Basically Varsity did 2 x 1.5 mile tempo runs, others 2 x a little less than one mile

Thursday
Repetition Runs at Tidelands
Three distances depending on level (300-400-500 meters)so everyone ran about the same number of minutes total.
Ten reps with 2-3 mintute break.
Varsity boys ran 500 meters
Varsity Girls JV boys ran 400 meters
Everyone else run 300 meters

Time range for Varsity boys (500m) around 1:35-1:40
Time range for Varsity girls (400m) around 1:25 - 1:40
Big time range for 300's -- fastest were around 1:10.

Friday
On Friday we took a relative break because it was a good solid week of training. We warmed-up by running from the school to the grassy park at 1st and Orange. Some ran down F to Palm to 1st, others ran down F to 1st. After a brief stretch session we had an easy run to Spreckels. All ran under the bridge but varsity followed Glorietta to Pomona. Others took a shorter route either done 6th or San Luis Rey. At Spreckels we did 10 x 100 fast "start" strides  (like you're starting a race), and 1 set of core.

Cougar Relay results

I'd call our first outing of the year a success... the girls JV team consisting of Brooke Hendricks, Erica Neff, Vanessa Tortolero, and Irlanda Gouding took 2nd place in the D-2 division, while the Varsity girls consisting of  Hannah Downey, Brooke Pierson, Aeron Yim, and Ashley Engelman won their division. After the meet we all had a great time at the Escondido Soup Plantation for only $6.99 per person :-)
You can find results for this meet on Track Magazine. 
I was too busy to take many photos yesterday but Jason Vance  used my camera to take a few of his own, and Sherri Cortez (one of the meet photographers)  made sure she got most of our kids.
These are all uploaded here.

Here are everyone's times from the races:

Girls
1.Hannah Downey       9:23.0
2.Aeron Yim           9:29.0
3.Brooke Pierson      9:39.0
4.Ashley Engelman     9:41.0
5.Irlanda Goulding    9:59.0
6.Erica Neff         10:16.0 - bit of a timing question
6.Brooke Hendricks   10:16.0 - both ran about 10:15 to 10-17
8.Vanessa Tortolero  10:23.0
9.Megan Sutton       10:53.9
10.Lindsey Garner    11:04.2
11.Corinne Lennard   11:23.1
12.Kristina Thomas   11:53.8

Boys
1.Chris Leary      8:19.0 
2.Ben White        8:24.5
3.K. DeLaurentis   8:41.0
4.Jason Vance      8:47.0
5.Trevor Boyd      8:53.4
6.Jacob Blauser    8:58.4
7.Jason Leary      9:15.0
8.Caleb Woodson    9:22.0
9.Robert Garner   10:03.0
10.Sam Davies     11:30.2

6-mile relay info for Saturday

Here is the info for Saturdays' 6-mile relay and open/novice runs.
   
First of all... here is a google map to the site.
http://goo.gl/maps/PLJrx

Here is a link to meet information:
http://content.yudu.com/Library/A1x2g3/CougarClassic/resources/index.htm 

I'll have a van leaving the school at 6:30am if anyone needs a ride.
Yesterday I emailed everyone as to which races they'll be running but it's pasted again below the map.

When you arrive call me 619-869-6873. I'll have a canopy near the track and plenty of RO water to drink.

Here is a map of the course (click on image to enlarge)

 

Rides
Updated entries for the 6-mile relay

8:30 Open/Novice Girls (Coach Green and Garners are leaving early for this)

Corrine Lennard
Lindsay Garner
Kristina Thomas
Megan Sutton

8:55 Open Novice Boys (Coach Green and Garners are leaving early for this)

Sam Davies
Jacob Blauser (if he gets his physical dated in time)

9:15 Girls JV Relay Possible rides are coach Green(early),  Hendricks Family,

Brooke Hendricks
Erica Neff
Vanessa Tortolero
Irlanda Goulding

10:00 Boys JV Relay Possible rides are coach Green(early), Garner Family
Jason Vance
Jason Leary
Robert Garner
Caleb Woodson

11:30 Boys Varsity Relay Possible rides are coach Green(early) and Steffons
Ben White
Trevor Boyd
Kingston DeLaurentis
Chris Leary
 

After the race many of us plan to go to the Escondido Soup Plantation.

Here are directions from the track...

http://goo.gl/maps/UBykt

Catching-up on workouts

The last workouts I posted were for week before the first day of school on Aug 23rd. That day was basically sign-up and "Run on your own." I had to go to League meeting to map out our new cross country course. Nearly all the league coaches were there but they didn't have school until the next week. Basically it was suggested that everyone got in some distance. Friday we did a ladder similar to the one on the 20th but scaled to each runners ability.  Everyone ran on their own (hopefully) over the weekend. Monday was tempo cruise intervals because of a Time Trial the next day. Tuesday we did a 1.5 mile time trial to see where everyone is at this point in time. Wednesday we broke-up into 3 groups... a 6 mile group, a 4 mile group, and a group of new girls who ran short reps at Sunset. They ran to Sunset park (1.2 miles) then 5 x 1 lap reps around the park for another 1.4 miles (1 lap is about 460 meters), then back to the track (1.2 miles). So this group ran around 3.8 miles. For all workouts except the last we did our usual 10 x 100 meter strides and a core workout.