13 Aug... Ran with the San Diego Track Club.
5 or 6 times up the 6th street hill at Balboa Park.
This is about a 570 meter stretch that raises around 90 feet, pretty much evenly.
10 x 100 strides and core.
Wednesday, August 14, 2019
Sunday, August 11, 2019
Workouts from 6 - 10 August 2019
6 Aug:
Ran with San Diego Track Club
5 x ZigZag Hill, 10 x 100 strides, Core
8 Aug:
Warmed-up at the Middle School field, than ran a 2-mile base to Tidelands Park. At Tidelands, we did 10 x 2 minutes at Critical Velocity with the last few quite a bit faster. 1-mile cool down back to the high school.
10 Aug:
Biked or rode to the Silver Strand State Beach next to Strand Housing. This is a great xc-type park with a 1 mile loop as well as several shorter routes There are lots of rabbits, ground squirrels, and lizards running around. Most did 4 times 4x1-mile at paces ranging from high tempo to nearly race pace, with a 4 minute rest.
Ran with San Diego Track Club
5 x ZigZag Hill, 10 x 100 strides, Core
8 Aug:
Warmed-up at the Middle School field, than ran a 2-mile base to Tidelands Park. At Tidelands, we did 10 x 2 minutes at Critical Velocity with the last few quite a bit faster. 1-mile cool down back to the high school.
10 Aug:
Biked or rode to the Silver Strand State Beach next to Strand Housing. This is a great xc-type park with a 1 mile loop as well as several shorter routes There are lots of rabbits, ground squirrels, and lizards running around. Most did 4 times 4x1-mile at paces ranging from high tempo to nearly race pace, with a 4 minute rest.
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| Wooden Path |
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| Dirt Path |
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| Wooden Path |
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| Entrance |
Sunday, August 4, 2019
Cross Country workout on 4 August
1.5 Mile WU School to Centennial Park, dynamic drills there. Jog to Il Fornaio where we did a 1-mile tempo to the bridge with the last 400 at race pace.
Did a 1.6 mile tempo to the tennis court "hill" with the last quarter at race pace.
Walked to the Coronado Dunes and ran them (.7 miles)
Saturday, August 3, 2019
Cross Country workout on 2 August
Start at School to Centennial Park for Dynamics
30 sec on, 30 sec off to Tidelands
At Tidelands 6 x 300 at Anaerobic endurance pace with 3 min rest
Some did 5 x 533 meters (lower loop) at race goal pace with 3-4 min rest
Gambetta Leg Circuit and and easy run afterward 2-3 miles.
Sunday, July 14, 2019
Cross Country quality workouts in July 2019
Now that the no contact period we're meeting several time a week for Cross Country Practice.
Other days the team is running on their own.
Here are the workouts so far.
6 July
WU at Pomona, short way
Progressive Reps
1-Mile along Golf Course at Critical Velocity (CV) to Fifth Street
1200 to Tidelands a little faster (5th to Bike sculpture)
800 at Tidelands + 4x150 on Grass + Gambetta Leg Circuit
With drills and jog back about 5 miles
8 July
WU at Pomona, long way
1.5 Mi Along Golf Course CV pace Miguel to Glorietta Bay Park
1200 meters from GBP to Pomona Ave CV +
3x390 meter hills from sidewalk up steep side of Pomona to Maria
With jog back about 5.5 miles
11 July
Ran to Sunset Park where we did a version of the Oregon Drill.
About 90 meters at base pace.
100 meters at race pace.
About 70 meters at finish pace ... jog back to start
We did this for 30 minutes followed by core. Approx 6-6.5 miles total
13 July
WU at Spreckels Park followed by 1.5 mile tempo run along Glorietta to Community Center Playhouse.
Crossed Orange and ran 1400 VO2max pace from begining of Cays Sidewalk on sidewalk to Start of CORONADO Dunes.
Ran the CORONADO Dunes to Dog Beach (.7 miles).
At Sunset 10 x 80 meter form runs at race pace and faster.
Core Routine and jog about a mile back to school... Total Distance around 5.5 miles
16 Jul
Ran with the San Diego Track Club at Balboa Park
5 times up powder and zigzag hills plus 10 x 80 strides and core.
18 July
After 2-mile warmup
4 x 1000 meters at Critical Velocity pace at Tidelands Park
4x80 meter strides at mile race pace
core routine
1.5-2 mile CD
6.5 - 7 miles total
20 July
2.5 miles base to Glorietta Bay Park
2x1 mile tempo along Glorietta Blvd.
1x800 VO2 Tidelands
4x300m on grass, core; 7 miles total
22 July
20 min warm up (2.75 miles)
10 x 400 at Critical Velocity Pace with 50 meter recovery at Sunset Park
2.5 mile cool down ~6.5 miles total
23 July
SDTC workout
Three minutes on 2 off x 2 on Bridal Path
27 July Optimist Club 5k
Other days the team is running on their own.
Here are the workouts so far.
6 July
WU at Pomona, short way
Progressive Reps
1-Mile along Golf Course at Critical Velocity (CV) to Fifth Street
1200 to Tidelands a little faster (5th to Bike sculpture)
800 at Tidelands + 4x150 on Grass + Gambetta Leg Circuit
With drills and jog back about 5 miles
8 July
WU at Pomona, long way
1.5 Mi Along Golf Course CV pace Miguel to Glorietta Bay Park
1200 meters from GBP to Pomona Ave CV +
3x390 meter hills from sidewalk up steep side of Pomona to Maria
With jog back about 5.5 miles
11 July
Ran to Sunset Park where we did a version of the Oregon Drill.
About 90 meters at base pace.
100 meters at race pace.
About 70 meters at finish pace ... jog back to start
We did this for 30 minutes followed by core. Approx 6-6.5 miles total
13 July
WU at Spreckels Park followed by 1.5 mile tempo run along Glorietta to Community Center Playhouse.
Crossed Orange and ran 1400 VO2max pace from begining of Cays Sidewalk on sidewalk to Start of CORONADO Dunes.
Ran the CORONADO Dunes to Dog Beach (.7 miles).
At Sunset 10 x 80 meter form runs at race pace and faster.
Core Routine and jog about a mile back to school... Total Distance around 5.5 miles
16 Jul
Ran with the San Diego Track Club at Balboa Park
5 times up powder and zigzag hills plus 10 x 80 strides and core.
18 July
After 2-mile warmup
4 x 1000 meters at Critical Velocity pace at Tidelands Park
4x80 meter strides at mile race pace
core routine
1.5-2 mile CD
6.5 - 7 miles total
20 July
2.5 miles base to Glorietta Bay Park
2x1 mile tempo along Glorietta Blvd.
1x800 VO2 Tidelands
4x300m on grass, core; 7 miles total
22 July
20 min warm up (2.75 miles)
10 x 400 at Critical Velocity Pace with 50 meter recovery at Sunset Park
2.5 mile cool down ~6.5 miles total
23 July
SDTC workout
Three minutes on 2 off x 2 on Bridal Path
27 July Optimist Club 5k
Friday, July 12, 2019
Saturday, June 8, 2019
2019 California State Track Meet
Alysah Hickey went in to the 2019 High School State Meet as the second-ranked long jumper and top-ranked high jumper in California. Up to to previous week, she was the top-ranked jumper in both, but Upland's Caelyn Harris knocked her out of that position at the Southern Section Master's meet. The first day of the State Meet is a preliminary event used to qualify the top 12 contestants for the finals on Saturday. In the long jump, each jumper was allowed three jumps with the top 12 advancing to Saturday. Harris had the top mark with a leap of 20 feet 2.25 inches followed by Hickey with 19 feet 4 inches. Because these were the top two jumps after two attempts, neither girl took their third jump as the prelim marks did not carry over the finals on the next day. Still, Harris' leap, showed she would be a tough adversary. The high jump prelims were run a bit differently. Rather than the top girls jumping as high as they could, the bar was raised gradually, starting with 5 feet 2 inches until there were only 12 jumpers left. Alysah needed only two jumps, the first at 5-2, the second at 5-4 to advance to Saturday.
On Saturday, the long jump went off at 5:00 P.M., followed by the high jump at 7:30 P.M., so there wasn't a lot of time between the two events.
After three attempts in the long jump, the top 9 jumpers got three more with any of the six jumps counting as their best for the day. On her second jump, in the second round, Harris soared out to a State Leading jump of 20 feet 8.5 inches which proved to the eventual top mark of the day. Second place went to Jazlynn Shearer from Silver Creek with 19 feet 10.75 inches. Alysah was only a quarter of an inch behind with 19 feet 10.5 inches for third. On her fifth jump, Harris clutched her leg mid-leap and fell into the pit. That was her last attempt as she was injured. Later, on the podium, the girls, rather than stand for the group photo, sat next to her as she couldn't stand without pain.
https://www.youtube.com/watch?v=BhnnarEhi8I
The starting height for the high jump was 5 feet 3 inches. This height was low for a State Competition, so the event took a long time to finish. It was around 9:30 P.M. when the event concluded. At the height of 5 feet 7 inches, there were three girls left, Alysah, Rachel Glenn from Long Beach Wilson, and Victoria Plummer from Moorpark. Going into the meet Alysah and Rachel were the two favorites, with Rachel the defending State Co-Champion and a PR of 5 feet 11 inches, and Alysah with the top jump of the 2019 season at 5 feet 10.5 inches. Rachel had to leave the high jump to compete in the 300-meter hurdles when the bar went to 5 feet 8 inches. When this happens, the bar keeps going up, and the person who left rejoins the competition at the current height. Alysah cleared 5-8 on her second try, and Victoria failed to clear the height. By that time Rachel had returned from the 300-hurdles and was given a few minutes to recover. She missed all three of her tries at 5-8, so Alysah was the winner. This victory was a fitting conclusion for our long-time high jump coach, Kerry Elders, who will retire after this season.
https://www.youtube.com/watch?v=q0qofTH2iKs
Alysah concluded her high school career with State Gold Medals in both the long jump (2018) and High Jump (2019). She also has a 4th place State Medal in the high jump (2018) and a 3rd State Medal medal in the long jump (2019). She holds school records in the 100, 200, High Jump, Long jump and 4x100 relay.
http://islandertrack.com/chsrun/womens_Long_Jump_record_coronado_.htm
Our other State Contender was Teresa Perez in the 800-meter run. Terresa didn't make the Finals on Saturday but she placed 15th overall with a time of 2:15.27 in Friday's prelim heats. Teresa finishes the season ranked 3rd overall in San Diego for the 800 with a time of 2:13.71. She holds the school records for the 800, 1600, 2-mile, and 3-mile runs.
http://islandertrack.com/chsrun/womens_800_meter_record.htm
-Coach Green
On Saturday, the long jump went off at 5:00 P.M., followed by the high jump at 7:30 P.M., so there wasn't a lot of time between the two events.
After three attempts in the long jump, the top 9 jumpers got three more with any of the six jumps counting as their best for the day. On her second jump, in the second round, Harris soared out to a State Leading jump of 20 feet 8.5 inches which proved to the eventual top mark of the day. Second place went to Jazlynn Shearer from Silver Creek with 19 feet 10.75 inches. Alysah was only a quarter of an inch behind with 19 feet 10.5 inches for third. On her fifth jump, Harris clutched her leg mid-leap and fell into the pit. That was her last attempt as she was injured. Later, on the podium, the girls, rather than stand for the group photo, sat next to her as she couldn't stand without pain.
https://www.youtube.com/watch?v=BhnnarEhi8I
The starting height for the high jump was 5 feet 3 inches. This height was low for a State Competition, so the event took a long time to finish. It was around 9:30 P.M. when the event concluded. At the height of 5 feet 7 inches, there were three girls left, Alysah, Rachel Glenn from Long Beach Wilson, and Victoria Plummer from Moorpark. Going into the meet Alysah and Rachel were the two favorites, with Rachel the defending State Co-Champion and a PR of 5 feet 11 inches, and Alysah with the top jump of the 2019 season at 5 feet 10.5 inches. Rachel had to leave the high jump to compete in the 300-meter hurdles when the bar went to 5 feet 8 inches. When this happens, the bar keeps going up, and the person who left rejoins the competition at the current height. Alysah cleared 5-8 on her second try, and Victoria failed to clear the height. By that time Rachel had returned from the 300-hurdles and was given a few minutes to recover. She missed all three of her tries at 5-8, so Alysah was the winner. This victory was a fitting conclusion for our long-time high jump coach, Kerry Elders, who will retire after this season.
https://www.youtube.com/watch?v=q0qofTH2iKs
Alysah concluded her high school career with State Gold Medals in both the long jump (2018) and High Jump (2019). She also has a 4th place State Medal in the high jump (2018) and a 3rd State Medal medal in the long jump (2019). She holds school records in the 100, 200, High Jump, Long jump and 4x100 relay.
http://islandertrack.com/chsrun/womens_Long_Jump_record_coronado_.htm
Our other State Contender was Teresa Perez in the 800-meter run. Terresa didn't make the Finals on Saturday but she placed 15th overall with a time of 2:15.27 in Friday's prelim heats. Teresa finishes the season ranked 3rd overall in San Diego for the 800 with a time of 2:13.71. She holds the school records for the 800, 1600, 2-mile, and 3-mile runs.
http://islandertrack.com/chsrun/womens_800_meter_record.htm
-Coach Green
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