Workouts for the week of Sept 17 - 21

 Workouts for the week of Sept 17 - 21

Monday
After the Mt. Carmel meet on Saturday I didn't want another quality day so soon so on Monday we did our distance day.

Tuesday
At Tidelands we did an Oregon-system inspired race-simulation like this (see map below):
800 meters at race pace starting at the beginning of the 1000 meter course.
Without stopping or jogging run a slower pace for a lap them back to the 1000 meter start (about 920 m)
800 meters are race pace
The slower lap
800 meters at race pace.

Then we did 10 x 100 fast strides and core.

Wednesday
Basically a recovery day 4-6 miles

Thursday we'll just warm-up and Friday we have the South Bay Invite.

-Coach Green

Mt. Carmel Saturday 15 Sept

Mt. Carmel Invite

For those going to Mt. Carmel, it's going to be very hot, so hydrate TODAY. I'll have plenty of RO water there.

Parking, transportation, and our "camp"

There are nearly 4500 runners signed up in the 16 races for tomorrow so parking could be a bit of a problem. The races, however, are distributed throughout the day so there will be people moving in and out. Still I'd get there, at the very least, an hour before your race. I'll be among the first people there in the morning because I need to set-up the computers and finish-line. Getting there early has the advantage of being able to pick a good spot for our "camp." I choose approximately the same spot each year... see map below. Since I'll be by myself in the morning I'll leave the water, ground covers and canopy's there to be set up when enough people arrive.

Coronado "camp" location for Mt. Carmel

There's a link to the entries at the top of the San Diego Track Magazine Message Board
Runners are responsible for their own transportation for this one.

Schedule (girls run 2.7 miles, boys run 2.95 miles)

Here is the schedule and who is running in which race.

11:55 Frosh Girls
 We have no freshmen girls running.


12:20 Frosh Boys
JB, Patrick, Sam, Robert, Jason Leary

12:45 Soph Girls
Hannah, Irlanda, Lauren, Aeron

1:10 Soph Boys
Aaron, Brett, Ben

1:35 Junior Girls
Kristin, Brooke Pierson, Rachel, Vanessa, Erica Keamy

2:00 Junior Boys
Trevor, Chris

2:25 Senior Girls
Lindsay, Brooke Hendricks, Corrine, Kristina, Elise

2:50 Senior Boys
Weston, Ryan, Carlos, Jason Vance

Directions... 5 to Pershing then left on Upas .. look for parking. 
Here's a Google map.

Maps of the courses:

Girls Map

Boys Map

 

 -Coach Green: cell 619-869-6873

Workouts Sept 8 - 12

Hopefully everyone got a long run in either on the 8th or 9th (Saturday or Sunday). This week we worked a little harder M-W because of the Mt. Carmel Invite coming up on Saturday.
 
Monday
We went to Morley Field where we ran the 1st mile  of the city course plus a tad more as a warm-up. Then after dynamic stretching we did strides down to the bottom of where the dog loop path crosses Florida. This is the beginning of what we call the "Big Hill." It starts out very steep, goes through the dog loop past the pool, and all the way up to the top of the CIF hill... about 1114 meters.

The "Big Hill" at Morley Field

This was run twice (jogged down) followed by 5 sets of the Short Hill Rep and Core.
As always we went by time run so not everyone ran all the way to the top.

Tuesday
Those that went to Morley on Monday ran basically recovery but with 2 x 4 minute pickups on the way.
Those that didn't get to Morley ran to Sunset as a warmup, did the dynamics, etc., then ran a short route to Pomona Park where they ran 5 x 160 meter hill reps from the Pomona Ave. Sidewalk, across the park grass to Adella Ave... see picture below.

160 meter Pomona Park Grassy Hill Rep

Wednesday
We went to Tidelands park and ran a 1000 - 800 - 600 - 400 ladder at race pace with about 3-3.5 minute rests, as well as core.

Stanford Invite

Stanford Invitational on September 29th

This year’s Stanford Trip is still open to any boys who want to go, but time is running out to register.
I have reserved both a boy’s and girl’s varsity team (7 runners each). The girls’ team is full but no boys have yet indicated that they definitely are going.…. Probably because only the girls’ trip was really promoted by John Downey.

However, there’s still time to put together a boys’ team, or at least a few boy runners.  We’ve done this trip now for the past 2 years. Most fly in to the San Jose airport (or San Francisco or Oakland) on Friday morning  and visit the Stanford Campus as a group during the day.  We stay at the Sheraton Sunnyvale where we have a group rate of $89 reserved up until September 13 .. This Thursday.  The girls’ team, their families, and I have now reserved rooms there.   There’s still time to put together a boys’ team or at least a few boy runners but I need to know by this Thursday because, after that, I’m going to finalize our entries.  We’ve done this trip now for the past 2 years.

 Please understand that this is not a school chaperoned event and we are able to participate as a team only because each runner travels with their family.  To book a room(s) at the Sheraton Sunnyvale call 800-325-3535 by the 13^th and mention the “Coronado Cross Country” group rate. I did this today and there was no problem. Airfare via Southwest is CURRENTLY around $70 each way (depending on when you return.)

The girls and parent(s) so far going this year are:
Ashley Engelman
Brooke Pierson
Brooke Hendricks
Rachel Steffen
Aeron Yim
Hannah Downey
Elise Umansky

Here are a few photos of our two previous trips”

Last year 

http://smu.gs/PYuvPW

2010

http://smu.gs/PYub3y

If you plan to make the trip please let both John Downey and I know.
John’s email address is:  downeyjd@sbcglobal.net

Here is the high school info about the meet:

http://grfx.cstv.com/photos/schools/stan/sports/c-xc/auto_pdf/2012-13/misc_non_event/12SIHighSchool.pdf

Here is the Stanford Website:

http://www.gostanford.com/sports/c-xc/stan-c-xc-body.html

Here is the current availability of races.... D-IV girls was the 1st to fill followed by D-IV boys. We waited too long last year

and wound up running the D-I races. This year we registered on the first day. After Thursday, however I'm going to release

the D-IV boys slots we won't be using... Coach Green

Mt. Carmel Entries

Here are the kids who indicated they want to run at Mt. Carmel on the 15th.
Please get back to me with any changes... Coach Green
Email: Plugh@crowncity.com

Workouts Sept 3- Sept 7

Monday
The Monday after Cougar 6-mile relay was Labor day so no school. About half of the team worked out at Morley Field on our new Cross Country Course.
Those lucky runners got to do..
1st half-mile of our new city conference course as a warmup (dog loop)
3. tempo runs 2nd half mile,  mile 2,  and mile 3
3 x CIF Hill
10 x 100 meter downhill strides
Core

New Morley Field City Conference Course

Tuesday
Those who went to Morley did recovery
Others ran 5 x half mile at Pomona (1st was "hard half" other 4 "easy half."

Pomona Easy Half Mile

Pomona Hard Half Mile

Wednesday
Moderate tempo depending on level and previous two days
Basically Varsity did 2 x 1.5 mile tempo runs, others 2 x a little less than one mile

Thursday
Repetition Runs at Tidelands
Three distances depending on level (300-400-500 meters)so everyone ran about the same number of minutes total.
Ten reps with 2-3 mintute break.
Varsity boys ran 500 meters
Varsity Girls JV boys ran 400 meters
Everyone else run 300 meters

Time range for Varsity boys (500m) around 1:35-1:40
Time range for Varsity girls (400m) around 1:25 - 1:40
Big time range for 300's -- fastest were around 1:10.

Friday
On Friday we took a relative break because it was a good solid week of training. We warmed-up by running from the school to the grassy park at 1st and Orange. Some ran down F to Palm to 1st, others ran down F to 1st. After a brief stretch session we had an easy run to Spreckels. All ran under the bridge but varsity followed Glorietta to Pomona. Others took a shorter route either done 6th or San Luis Rey. At Spreckels we did 10 x 100 fast "start" strides  (like you're starting a race), and 1 set of core.

Cougar Relay results

I'd call our first outing of the year a success... the girls JV team consisting of Brooke Hendricks, Erica Neff, Vanessa Tortolero, and Irlanda Gouding took 2nd place in the D-2 division, while the Varsity girls consisting of  Hannah Downey, Brooke Pierson, Aeron Yim, and Ashley Engelman won their division. After the meet we all had a great time at the Escondido Soup Plantation for only $6.99 per person :-)
You can find results for this meet on Track Magazine. 
I was too busy to take many photos yesterday but Jason Vance  used my camera to take a few of his own, and Sherri Cortez (one of the meet photographers)  made sure she got most of our kids.
These are all uploaded here.

Here are everyone's times from the races:

Girls
1.Hannah Downey       9:23.0
2.Aeron Yim           9:29.0
3.Brooke Pierson      9:39.0
4.Ashley Engelman     9:41.0
5.Irlanda Goulding    9:59.0
6.Erica Neff         10:16.0 - bit of a timing question
6.Brooke Hendricks   10:16.0 - both ran about 10:15 to 10-17
8.Vanessa Tortolero  10:23.0
9.Megan Sutton       10:53.9
10.Lindsey Garner    11:04.2
11.Corinne Lennard   11:23.1
12.Kristina Thomas   11:53.8

Boys
1.Chris Leary      8:19.0 
2.Ben White        8:24.5
3.K. DeLaurentis   8:41.0
4.Jason Vance      8:47.0
5.Trevor Boyd      8:53.4
6.Jacob Blauser    8:58.4
7.Jason Leary      9:15.0
8.Caleb Woodson    9:22.0
9.Robert Garner   10:03.0
10.Sam Davies     11:30.2