21 June (Fri).. 2 mile Warm-up, strides,etc.
Then 6 x 150 meters up the Pamona Park hill on the grass.. jog down
2 Mile Cool Down and Core
22-23 June... 2 days of base (4-5 miles) run on own (Sat, Sun)
24 June (Monday) ... decided to go to Balboa to run with the San Diego Track Club on next day so we ran 45 minutes easy.
25 June (Tuesday): The SDTC workout consisted of 5x800 on grass with about a 2-1/2 minute break in-between. After that they did 10 x 100 meter strides and Core.
26 and 27 June (Wed-Thur): Base on-own 5-8 miles each day.
28 Friday...
From the school ran easy to 3rd, then to Tidelands Park where we did dynamics. Then we ran under the bridge and along Glorietta where we did several 10 to 30 second pick-ups increasingly fast with the last 20 seconds really fast. Then we jogged to Pamona Park. By the time we arrived there a little over 3 miles were covered. At Pamona we practiced downhill and uphill running on the grass before the workout started.
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| Pamona Hill Workout |
For the workout we ran hard up the steep hill at Maria Place, maintained around the corner for around 10 yards, jogged to the start of the grassy downhill at Pamona then ran fast downhill on the grass alternating the steeper slope with the more gradual slope. We did 4 of these with an Uphill Pamona 400 meter run after the first one. Expand the image to the left to see.
The Pamona uphill 400 meter run was at about 800 meter pace... see image below. Cool down was a 1.5 mile run back to the school. Total distance covered was around 6 miles. Sat and Sun were Base days (5-7 miles each day).
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| Pamona uphill 400 meters |
