Workouts 11 Sept to 23 Sept

11 Sept Mon - Long Run or Base Run
12 Sept Tues - 30 minutes Base plus strides
13 Sept Thu - 1k Tempo Reps
14 Sept Fri - Easy pre-race warmup
15 Sept Sat - Woodbridge or Mt. Carmel
17 Sept Mon - Long Run (70% VO2max) - pick-up pace at end 15 min stretch or yoga.
18 Sept Tue - 4-6 mile Base run /recovery + Core
19 Sept Wed - VO2Max 5 x 1000
20 Sept Thu - Special Endurance I = 2 mi WU, 6x150 with 5min rec., 3-4 mi CD
21 Sept Fri - 92118 run = use as a tempo run / or go for 3-mile tempo run
22 Sept Sat - Recovery Run or rest + Core (Sat/Sun can be switched)
23 Sept Sun - Easy Long Run (Sat/Sun can be switched)

Woodbridge Results
Mt. Carmel Results

Workouts 4 Sept to 10 Sept

Tuesday 4 Sept: Recovery/Base 2 x 200 plus Core/Yoga
Wednesday 5 Sept : Special Endurance II (8 x 350)
Thursday 6 Sept : Recovery/Base + Strides
Friday 7 Sept : Easy pre-race routine
Saturday 8 Sept : Bronco Invite
Sunday 9 Sept : Rest or Recovery Run
Monday 10 Sept : Race Pace progressive : Mile + (3 x 1000) + 800

Bronco Photos

Monday (labor day) workout 3 Sept

No school on Monday so some went to Morley Field. After a warmup and dynamics we ran 3 x half-mile up the CIF hill, all the way to the top. The route was such that there was running before and after the hill.
Then we ran a 1/4 mile loop on the grass four times with a long downhill descent followed by a short uphill. This was done continuously for a mile. After a water break we ran the same loop twice, followed by a 10 minute cool down.

workouts Aug 27-31

27 Aug
Long way to Tidelands,usual dynamics and 30 sec on 30 sec off
8 t0 12 Tempo 1/4 mile reps 15 sec intervals
core

28 Aug 50 min run plus yoga.

29 Aug
VO2max reps
Run to Tidelands short way (Under bridge)
1 lap around Tidelands to learn pace (940 meters)
1200 meters, 1000 meters, 800 meters, 2 x 400 meters pretty fast
Negative Splits

30 Aug 50 min run plus core

31 Aug
4 x 4 minute hills at Pomona plus yoga