Workouts 18 Nov - 24 Nov

Mon Nov 18:
8 x 400 Special Endurance-2 (5 seconds faster than current 1600 pace) 3-min recovery       
Tue Nov 19: 4-6 mile recovery           
Wed Nov 20: 500 - 400 - 300 : Special Endurance 1 (Fast): 15 minute recoveries
Thu Nov 21: 3-5 mile recovery run          
Fri Nov 22: jog 3 miles, strides, stretch     
Sat Nov 23: CIF Finals                          
Sun Nov 24: Rest or easy recovery Run 3-5 miles

Workouts 11 November - 17 November

Mon Nov 11: 3-mile jog, strides on your own
              
Tue Nov 12: League Finals
Both boys and girls won their league finals

===========================
 
Beyond League for CIF group:

Wed Nov 13: 4-6 mile recovery run          
Thu Nov 14: 5 x 300: Special Endurance 1 (fast!)
Fri Nov 15: 4-6 mile recovery run          
Sat Nov 16: VO2max... 4 x 800 on track
Sun Nov 17: 4-6 mile recovery run   

Workouts 4 Nov to 10 Nov

This week we had two groups: Those pointing for CIF/State and those who will end their season at the league meet. There was more of a taper for the league group.

Monday Nov 4: 5 x 1000:  VO2max on Track ... 3-4 min recovery

Tue Nov 5: Went to Balboa/Morley... hilly 4-6 mile Fartlek

Wed Nov 6: 
CIF Group: 4-7 mile recovery/Long run 
League Group - 5 x 300 fast on grass     

Thu Nov 7
CIF Group: 8 x 350 at near max effort on grass at Sunset Park
League Group: 3-4 mile recovery 

Fri Nov 8
CIF group: 4-6 mile recovery run
League Group: 10 x 400 Tempo pace on grass at Sunset   
 
Sat Nov 9
CIF group: 10 x 400 on grass at Tidelands, Intensive Tempo (85% PR + 3 sec)
League Group: Easy 25-30 min or rest       

Sun Nov 10: 5 mile Recovery Run
League Group: Easy 25-30 min or rest                  

Workouts 28 Oct - 3 Nov

Mon Oct 28: 6 x 400 Extensive Tempo (4 for JV)
Tue Oct 29: Race Madison (no threat) - Varsity Girls did tempo during race + 4 CIF hills after the race.     Boys had good meet against Hoover (not in our league)
Wed Oct 30: Easy Recovery
Thu Oct 31: 8 x 400 Special Endurance 2 (5 seconds faster than current 1600 ability) 3 min rest
            Was very good workout ..  did on track

Fri Nov 1: Easy Recovery
Sat Nov 2: 4 mile tempo run
Sun Nov 3: 5-8 mile long run

Oct 21 - Oct 27 Workouts

Mon Oct 21:
8 x 400 (Special Endurance-2 -- VO2max pace - 4 sec) 75 sec jog 
Varsity boys did a different workout
one mile at VO2max
3/4 mile at VO2max - 2 seconds
1/2 mile at VO2max - 3 seconds
1/2 mile at VO2max - 3 seconds


Tue Oct 22: SPEED! 12 x 30 meter flys
Wed Oct 23: 4-6 mi Recovery Run 
Thu Oct 24: Easy 30 minute run(Mt. SAC Group)- others 800 meter hill reps Pomona
Fri Oct 25: Mt SAC Invite Others 30-40 minute Recovery
Sat Oct 26: Mt SAC group Easy Recovery or rest .. others 30 - 40 minute base run
Sun Oct 27: Mid distance base run 5-7 miles

Oct 14 - Oct 20 Workouts

Mon Oct 14: 5 x 130 meter grassy strides at Pomona
Tue Oct 15: Dual meet with Crawford
Wed Oct 16: 4-7 mile Recovery Run
Thu Oct 17: Photo Shoot at the Del Rocks, quick strides on beach 
Fri Oct 18: Long VO2max reps
Sat Oct 19: 6 x 200 hill repeats Pomona    
Sun Oct 20: Recovery 30-40 minutes