Oct 7 - 13 Workouts

Mon Oct 7: Sunset Park 4 x 400 tempo pace
Tue Oct 8: Race with Christian/Clairemont (both both and girls won both)
Wed Oct  9: 4-7 mile recovery run
Thu Oct 10: 5 x 1000 meters at VO2 max pace
    Ran to Glorietta Bay Park and ran first 4 from there to Tidelands (measured with GPS)
   5th was run back towards the school. Cool down along Glorietta to Pomona to School
   About 7.5 miles covered.
Fri Oct 11: 6 - 10 miles Long Run
Sat Oct 12: 6 x 150 Special Endurance 1 on grass barefoot near max effort lots of recovery (5-8 min)
   Did at Sunset Park... Sunset is 180 meters long so we took off 30 meters.
   Sun Oct 13: 4-7 mile Recovery Run

Sept 30 - Oct 6 Workouts

Sept 30 Mon: Easy Recovery or long run
 Oct 1 Tuesday: .. 10 x 400 Intensive Tempo intensive tempo (85% of PR 400 + 3 seconds) 2 minutes between
Oct  2 Wed: 4-8 easy
Oct  3 Thurs: 4 x tempo 400 on grass at Sunset Park
 Oct 4 Fri: --- Saints Invite on CIF course
Oct 5 Saturday - Recovery Run
Oct 6 Sunday - Longer run to reach mileage goals for week