Workouts Oct 22-24

Monday Oct 22 - Threshold pace
1. Run to Glorietta Bay Park as warm-up (2.3 miles long way)
2. 1200 at "T" pace (see Daniels chart on this blog) from Swimming Pool to where Glorietta and Pomona intersect. 
3. Jog about 2 min to Pomona Park
4. 1200 (or 800 for some) hilly "T" run at Pomona Park

Pomona Park 1200

5. Jog about 2 minutes to Glorietta and 6th
6. 1200 "T" pace to from 6th to Tidelands (1st water fountain)
7. 2min break
8. 1200 "T" pace (girls and some others 800) starting at water fountain (see map).

Tidelands 1200 from water fountain

9. Easy 1.2 mile run back to school.

Mileage was:
3.5 getting to Sunset and Back to School from Tidelands
4800 meters in Tempo runs (some replaced two 1200's with 800's)
... for about 6 - 6.5 miles of which 2.5 to 3 were at Threshold.

Tuesday Oct 23 Circuit Training
1. Approx 2.3 mile run to Tidelands (some took shorter route)
  
2. After warm-up we ran a circuit/core workout as follows.
Two points were established (A and B) 100 meters apart on the grass.
 
Fast run A-B
At B .. 50 crunches
Fast run B-A
At A Prone Plank for 1 minute (see earlier blog on planks)
Fast run A-B
At B Lateral Leg (side plank) leg raises 15 each side
Fast run B to A
At A ... Leg raises 6 inches off ground 10 seconds on 5 seconds off 6 repeats
Fast run A to B
At B ... Ten 8-Count Body Builders
Fast run B to A
At A ... back (supine) plank for 1 minute.

After the 1st circuit there was a 1 min rest then we repeated the circuit two more times with no break.

3. Easy run (1.2 miles) back to school.

Mileage was:
About 3.5 miles getting to Tidelands and back plus 1600 meters fast in circuit ... about 4.5 total

Wednesday 24 Oct
 Since there was a dual meet the next day and we just had two hard workouts we just ran to Sunset park (1.2 miles) and did a meet warm-up.

Workouts 12 Oct - 19 Oct

Catching up...
Friday 12 October Easy Recovery after the Clairemont meet

Saturday at Tidelands: Meet at track, run to Spreckels where we did 3 x 800 at Interval pace and 3 x 1000 at Tempo pace

Sunday on own, longer easy run

Monday: Distance.... up to 8 miles for varsity boys, less as appropriate.

Tuesday: Warm-up from Track to Tidelands. Then 5 x 800 meters at race pace (some did 4) with a 60 meter walk/jog  followed by 3 x 300 meter cut-downs starting at race pace and finishing at appox 800 meter race pace. Core and plank, jog back to Tidelands.

Wednesday ... easy distance and strides
Thursday ... Warm-up (for those going to Mt. SAC)
                  Others Grassy tempo reps at Sunset
Friday Mt. SAC Invite others on own.... but this was homecoming day.

Workouts over Columbus Day Break

I know that last Friday was after a race day and before a 4 day weekend but I was very disappointed in the turnout. Actually not so much the number of kids who didn't show-up but that they didn't text me to say they wouldn't be there.  Maybe I should start posting the roll sheets on here :-)
If you're going to miss a workout, send me a text or email as to why... don't just ditch.
If you plan to get a letter (V or JV) you need to come to most practices. If you plan to use CC as PE credit you must attend as many hours as the PE class would require... IOW miss no more than one day per week.

Anyway, the ones who did show-up on Friday did a recovery run with instructions to run a tempo ladder over the break. On Monday about a dozen went to Penasquitos Canyon where we had a hilly waterfall adventure of varying distances.
Here are a few photos if you also took some please upload clicking on the link at the top of the gallery.
 http://smu.gs/RgjvhB
  Tuesday we ran a few easy miles than 6 x 20 second starts at Spreckels plus a core session. Today we'll just warm-up. Tomorrow is our dual meet with Clairemont which, for a few days, is detailed on the "Dual Meet" tab at the top of this blog.

What to expect at the meet

With our new cross country course doubling back on itself so many times and 4 races starting 15 minutes apart things could get a little confusing. At any moment there will be 2 races going on at the same time. In our races we'll be competing against both Madison and Christian. Neither of these teams pose a threat to either our boys or girls teams. However there will be two other schools in our races, Hoover and Kearny. Expect Hoover's Mulugeta Engdaw to lead wire-to-wire. At the Mt. Carmel meet he placed 6th in the small school junior boys race in 10:45 over 2.08 miles... about 5:10 mile pace. They also have a couple of other guys who will be in the mix with our top runners. Their girls team doesn't appear to have any outstanding runners with their best behind our top 7. Kearny has yet to run a race this season and has a small team, both boys and girls. Bottom line, expect the girls race to be dominated by Coronado and the boys led by the Hoover kid with a bit of competition for our guys behind him.

In the other races (Clairemont, Crawford, San Diego, Mission Bay, Lincoln) our top league rival Clairemont will have no problem in the girls race so they may just elect to use it as a workout. In the boys race, however, San Diego has a bunch of guys who can run under 18 minutes for 5k, Clairemont  can't beat San Diego but it'll be interesting to see how fast the Clairemont boys run, faced with that type of competition. Clairemont has a guy who can probably run 16 minutes or better for 5k, another who can crack 17, and a couple of sub 19 guys. Hopefully after tomorrow I'll know how we stack-up against them.

Best places to watch the race.
Look a the map below.. if you stand at Point A you can watch the runners head down to the dog loop after the start and come back after the 1st half mile. Then stay there or stroll over to B to see them return after the 1st mile. Then walk across the street to C where they'll pass by two more times during the 3rd mile. Finally stroll back across the street to the finish line to watch them there.

Workouts Oct 1st, 2nd, 3rd

We have our first dual meet this Thursday on the new Morley Field course so Monday was our only quality workout (not including the race) this week. Warmup to Tidelands Park the 1.6 mile route for some, the 1.2 mile route for others. After dynamic stretching and strides we did Cruise Intervals back to the school via Glorietta Blvd past the Hotel Del, and back via Ocean Blvd., Coronado Ave., and 6th Street. Varsity Boys ran down Glorietta to the 3rd light, Varsity Girls to the street between the Hotel Del and Shores, others shorter depending on level. The Cruise Intervals were 4 minutes at tempo pace with 3 minutes between. Varsity girls got 4-5 in, Varsity boys 6-7. Tuesday we did easy recovery 3-4.5 miles depending on level to Spreckels Park. There we did 6 x 20 second fast strides followed by a plank/core session. Wednesday was just a warmup and strides in prep for the race on Thursday.