Early Training - 3

 
27 June: 40 - 45 minute base run
  
28 June: 20 minute tempo run
This is the same as the tempo runs shown for June 20 in the plan with dates in the previous post.
Try to make the on-tempo segments longer.
 
29 June 40 - 45 minute  base run
   
30 June  50 - 60  min Long Run (you can back off a bit from normal base pace)

1-July  -- Cruise Intervals
Warm-up for about 10 minutes including strides.
Then run for 4 minutes at "fast" tempo or "slow" VO2max pace.
Jog for 2 minutes and repeat. Do 4 reps. Keep it under control and resist the urge to run too fast at the start. Cool down for 2 miles

2 July 45 - 50 minute base

3-July Rest

4 July Pomona Hills (do 7)
OR... be a pacer in the Coronado 4th run... we still need some volunteers.
Contact me ASAP if you are able to do this.

5 July 35 minute base pace

6 July... we'll meet for 4 x 1 mile VO2max

Early Training - 2

Here is a little more detail on the early season training broken-up into New or Just Starting Runners and Returning or Experienced Runners. Also you may be someplace in-between. Don't think that the training below is written-in-stone as the most important part of your training is constancy and getting in the weekly long run. Don't skip a lot of days.... try to run nearly every day. Each day, unless stated otherwise you should do the strides as explained in the post immediately below this one. Let me know if you want me to set-up a Google Docs training log just for you. That's the best way for me to keep track of your training on an individual basis. All I ask is that you use it and post to it after every workout.... Coach Green

		Just Starting or New Runner	Returning or Experienced Runner
16-Jun	Thu	25 Minutes Base	35 Minutes Base
17-Jun	Fri	25 Minutes Base	35 Minutes Base
18-Jun	Sat	35 Minutes Base (Strides after Run)	45 Minutes Base (strides after run)
19-Jun	Sun	See Post Below for Day 4 - Pomona hills
20-Jun	Mon	25 Min Base  - No Strides	35 Min Base - No Strides
21-Jun	Tue	25 Min Base	35 Min Base
22-Jun	Wed	Rest
23-Jun	Thu	35 Minutes of Base	45 Minutes of Base
24-Jun	Fri	See Post Below for Day 9 - 400's
25-Jun	Sat	25 Min Base	35 Min Base
26-Jun	Sun	35 Min Base	45 Min Base
27-Jun	Mon	25 Min Base	35 Min Base
28-Jun	Tue	See Post Below for Day 4 … Both groups do the hills
29-Jun	Wed	Rest
30-Jun	Thu	40 Min Base - No Strides	45 Min Base - No Strides
1-Jul	Fri	20 Minute Tempo Run Take your best 1600/mile time from track this season and add 20 seconds. Then look at the Daniels Table at the top of this blog to find your tempo pace. For Example Luke at 4:27 would use 4:46 for a tempo pace of 5:40 or so. Madden at 5:32 would use 5:52 for a tempo pace of around 6:53. After a 2 mile warm-up and dynamics try to hold this pace for 20 minutes. If you can't without it feeling like a race, jog for a couple of minutes and start back up. Continue like this until you've run at pace for 20 minutes. New runners .... just guess at it and run progressively faster than you normally would for a base run.
2-Jul	Sat	25 (new runners) - 35 minutes Recovery (a bit easier than base)
3-Jul	Sun	40 Min Base	50 Min Base
4-Jul	Mon	Pomona Hills - see day 4 on the post below (Experienced runners do 7) The non-contact period will be over after this and we'll start meeting for workouts several times a week. I'll put that schedule up later. Since most of the Varsity will be going to the Idyllwild Camp at the end of the month we'll structure the training so you'll be ready for it. For those not going to the camp, we'll mirror the training as much as possible.

Early Prep-1 Training

After you've had your 2-weeks off here's how to start your summer's training.
I didn't break it down into days of the week but, for now, it's a 7-day cycle.
If you look at the top menu of this blog you'll see a tab called "Base Pace." Use this as a guide for how fast you should be running. This first part is pretty easy but follow it anyway. I plan to create google doc runners' logs this season in order to be able to track everyone's progress on a one-on-one basis... stay tuned for that. If you're not on our contact list yet see the "Team Info Sheet" at the top of this blog.

Core should be done every day, even if you don't run.
See the members section on http://Islandertrack.com for the routines.
 If you're on the Islander team and need the user name and password email me.

Strides should be done every day.
For CC they should be at your current mile pace.
For Hill and interval days they should be part of the warmup.
For easy days they should be part of the run (about halfway into the run).
For long run days do them after the run. 
  
1st two weeks

Days 1 and 2
30 Minutes at Base pace (include strides during run)

Day 3:
45 Minutes at Base (strides after run).

 * Day 4: Pomona Hills:
2 mile dynamic warm-up
Jog 1st mile. 2nd mile bounding, skipping, last 200 very fast
6 x 120 - 200 meter hills (white house).
Jog back down.
2 mile jog home .... core after hills or at home.
 
* If you are completely new just do a 30 minute run with 6 x 30 second pick-ups in the middle.

 Day 5 and 6
35 - 40 minute base

Day 7
Rest

Day 8
30 Minutes at Base (include strides during run)

Day 9
* Race Pace Workout
2 mile dynamic warm-up.
8 x 400 at current 5k race pace
See the tab at the top of this blog called "Daniels Pace Chart" for the pace.
You'll have to guess at your current 5k pace... guess slow and if you feel ok you can pick-up a bit.
Take a 2-3 minute break in-between. If 3 minutes isn't enough recovery you're running too fast.
* If you're new just do 8 pickups of 90 seconds during a 30 minute run.

Day 10
35 minute base

Day 11
45 minute Longer Base Run

Day 12
35 minute base

Day 13 ... Same as day 4, Pomona Hills

Day 14
Rest

I'll add to this as we go on... After another week or two we'll be past the non-contact period.

2016 Cross Country Tentative Schedule

Calendar - very tentative for the invites at this time.
10 June: Last day of School

SUMMER TRAINING ... SEE ABOVE POST

26 August: First day of school - All paperwork needs to be turned in by this date to continue practice with the team.

  3 Sept: Cougar Classic 6 Mile Relay Ca. State San Marcos
17 Sept: Mt. Carmel Invite - or - Woodbridge Invite
23 Sept: South Bay Invite
or
24 Sept: Stanford Invite
We can up to 7 boys and 7 girls to the Stanford Invite.
The rest of the team will run at the South Bay Invite on Friday.

 30 Sept: Saints Small School Invite
12 Oct: Double Dual Meet with Hoover and Mira Mesa
19 Oct: Dual meet with Patrick Henry
26 Oct: Dual Meet with Pt. Loma
  2 Nov: Dual Meet with Mira Mesa
  9 Nov: League Championships
19 Nov: CIF Championships
      Top 7 boys and Top 7 girls

26 Nov: State Meet in Fresno

As you can see from the schedule above, for the coming season there was a shuffling of the league structure in the City Conference. For the last few years we've been in the Central League with Clairemont, Madison, Christian, and Crawford. This provided virtually no competition for us. This year we're in the Eastern league with  San Diego, Hoover, Patrick Henry, Mira Mesa, and Pt. Loma. These are all stronger teams and will provide our boys' squad with better competition. Our top girl runners will still have relatively little competition but the races will be deeper for the rest of the team.

BTW track next year will be:
Coronado, Clairemont, Lincoln, Madison, Mission Bay, Christian, Crawford, Kearny

-Coach Green