8 - 13 October Workouts

Short week with no school on Monday, and homecoming on Friday:
8 Oct Mon: Base on you own
9 Oct Tues - Special Endurance 1 on grass 6 x 150 fast with 5 minute interval(6-8 miles total with     WU and CD)   Less for those racing on Wed
10 Oct Wed: JV race : Varsity Hills at Morley/Balboa or base
11Oct Thu:  recovery or Morley Hills
12 Oct Fri: Friday Homecoming - rest or on your own
13 Oct Sat: Various - we did 5th lane tempo on the track with some (330 meters tempo, followed by 50 m jog for 12 laps.
14 Sun : Rest, recovery, or 4 miles of  cruise intervals with 4-5 x 200 meter pickups at mile pace.

24 Sept to 7 Oct

24 Sept Mon: 4 x 1 mile Race Pace to VO2Max rest = Work + Core
25 Sep Tue: 50 Minutes Base
26 Sept Wed: 30 minutes base plus Strides and core (combined)
27 Sept Thur: 6 x 400 at 75% for 400
28 Sept Fri: Travel to Stanford, jog around Campus
   Those not at Stanford did a dune workout
29 Sept Sat: Stanford Invite
30 Sept Sun: Recovery
1 Oct Mon: easy base
2 Oct Tues: Short pre-meet run plus stides
3 Oct Wed: First League Meet at Morley Field.
4 Thur - Easy 4-8 mile relaxed recovery + 5x100 strides + core/strength
5 Fri - 30 minute base + Core
6 Sat - Short Hills, Pomona or rest depending on needs. We didn't meet
7 Sun - Easy base or rest -- several out of town