Workout 30 July 2015

The speed work we did today was as follows:
Started at the school and ran about 2.25 miles to Tidelands down 6th to Alameda to 1st. We stopped at 1st and Orange grass field for dynamics and did strides from there to Tidelands.
At Tidelands we ran the following course 8 times. the Yellow part was run at controlled pace, the Green part fast, the White Part was recovery jog-walk.
After this we did Core then a jog back to the School. Total mileage was around 5 1/2.
-Coach Green

Workout July 10th 2015

Workout July 10th 2015
Today we plan to run the Pomona hill 6 times from the sidewalk to the "White House" about 130 meters up the hill. From the school a dynamic wark-up with strides, Cool down is back the same way. Below is a tentative chart showing our workouts from now until the last day of school. I'm sure we won't follow this exactly as there are several other workouts I want to implement but if you can't be here in person it's a good guide... Coach Green

Workout 8 July 2015

Today's workout was the so-called Oregon Running Form Drill.
http://track.coachesdirectory.com/article/running-form--oregon-drill-article.html
Basically it's an 80 meter circuit where you run tempo for 80 meters, jog 20 meters, 5k race pace for 80 meters, jog 20 meters, then do an 80 meter acceleration. After that you jog back to the start. We did it for 25 minutes and got-in around 13 repeats. You can simulate it on your own without setting up the lanes like we did at Tidelands by guessing 80 meters or counting strides (assuming you know your stride length... which is good to know, by the way). We ran from the school so there was a 1.5 mile warmup and a 1.5 mile cool down. After the circuit we did the Gambetta Leg Circuit that you can find in the members part of our website. IslanderTrack.com. The speed for the Race Pace Leg can be found in the table below. For example.... If your current 5k time is 18:30, that's 5:57 per mile and your 80 meter race-pace legs should be run in 17.8 seconds or so.