This was the final post for the 2012 Cross Country Season. Posts above this are for the 2013 season.
9 Nov (Fri) Easy Recovery after League Finals
10 Nov (Sat) on track repetition session
11 Nov (Sun) Recovery
12 Nov (Mon) Easy 30-40
13 Nov (Tues) Morley Field ran parts of the course some hills but nothing too demanding
14 Nov (Wed) 2 miles easy 6x200 at R pace
15 Nov (Thur) easy short run
16 Nov (Fri) easy short run
17 Nov (Sat) CIF championships
18 Nov (Sun) Recovery
19 Nov (Mon) Recovery
20 Nov (Tue) 3x1 mile Tempo then 6 x 20 second fast strides
21 Nov (Wed) 1.5-2 mile easy run 4 x 200 at R pace (Spreckels Park)
22 Nov (Thur) ..easy on own... Thanksgiving
23 Nov (Fri) Travel to Fresno... jog state meet course
24 Nov (Sat) State Meet
Thursday, November 22, 2012
Sunday, November 4, 2012
Workouts from Sunday through Thursday Nov 4-8
See the post for last week's workouts for the harder sessions leading up to Sunday.
Nov. 4, Sunday on your own... 20 -30 minutes easy with 6 x 30 second strides.
Nov. 5 Monday:
Easy run 30 minutes
4 x 400 at R pace with lap jog
Nov. 6 Tuesday
Easy run or bike to Hotel Del Rocks where took team pictures.
Team Shots at Del Rocks
Nov 7 Wednesday
Easy 20-30 minute run
Nov 8 Thursday
League Finals
Nov. 4, Sunday on your own... 20 -30 minutes easy with 6 x 30 second strides.
Nov. 5 Monday:
Easy run 30 minutes
4 x 400 at R pace with lap jog
Nov. 6 Tuesday
Easy run or bike to Hotel Del Rocks where took team pictures.
Team Shots at Del Rocks
Nov 7 Wednesday
Easy 20-30 minute run
Nov 8 Thursday
League Finals
Thursday, November 1, 2012
Rest of the season
Nov 8 Central League Finals
The Central League Finals is against the same schools we compete against in the dual meets. The league championships for both girls and boys are determined (equal weight) by this meet and the Win-Loss record against league teams, with the tie-breaker being this meet. Everyone is eligible to run. The top 10 finishers will be All-League with medals to the top 15 finishers.
Nov 17 CIF Finals (CIF course at Morley Field)
Nov 24 State Meet (Woodward Park in Fresno)
The CIF finals is the qualifying meet to determine which teams will go the the state meet in Fresno Thanksgiving weekend. *Only the top 2 boys teams and top 3 girls teams will advance. We run only the top 7 boys and top 7 girls in this meet. If we qualify for the state meet we leave Friday Morning, spend the night in Fresno and return on Saturday. We can run only 7 but take anyone who wants to make the trip. The rooms for the runners are covered but any parents or extra team members who come along will have to pay their own way.
* Individuals can also advance to the state meet if their team is not among the top 2 (boys) or 3 (girls) team that qualify.
For the boys an individual must be among the top 12 finishers overall and also among the top 5 finishers of those not on a qualifying team.
For the girls an individual must be among the top 14 finishers overall and also among the top 5 finishers of those not on a qualifying team.
The reason the girls send three teams and the boys only two is based on the San Deigo Section's performance at the state meet over a 3-year running period. The state looks at how many top-10 finishes at state a section has by division and gender and adjusts the number or qualifying teams accordingly. Each divsision in our section is grauanteed 2 slots. Based on the running 3-year average D-V boys and girls and D-IV girls get just 2. D-IV girls get 3 (in a large part thanks to Coronado's performance at State) and D-II girls get 4 (they are a very strong division). Everyone else gets 3.
The Central League Finals is against the same schools we compete against in the dual meets. The league championships for both girls and boys are determined (equal weight) by this meet and the Win-Loss record against league teams, with the tie-breaker being this meet. Everyone is eligible to run. The top 10 finishers will be All-League with medals to the top 15 finishers.
Nov 17 CIF Finals (CIF course at Morley Field)
Nov 24 State Meet (Woodward Park in Fresno)
The CIF finals is the qualifying meet to determine which teams will go the the state meet in Fresno Thanksgiving weekend. *Only the top 2 boys teams and top 3 girls teams will advance. We run only the top 7 boys and top 7 girls in this meet. If we qualify for the state meet we leave Friday Morning, spend the night in Fresno and return on Saturday. We can run only 7 but take anyone who wants to make the trip. The rooms for the runners are covered but any parents or extra team members who come along will have to pay their own way.
* Individuals can also advance to the state meet if their team is not among the top 2 (boys) or 3 (girls) team that qualify.
For the boys an individual must be among the top 12 finishers overall and also among the top 5 finishers of those not on a qualifying team.
For the girls an individual must be among the top 14 finishers overall and also among the top 5 finishers of those not on a qualifying team.
The reason the girls send three teams and the boys only two is based on the San Deigo Section's performance at the state meet over a 3-year running period. The state looks at how many top-10 finishes at state a section has by division and gender and adjusts the number or qualifying teams accordingly. Each divsision in our section is grauanteed 2 slots. Based on the running 3-year average D-V boys and girls and D-IV girls get just 2. D-IV girls get 3 (in a large part thanks to Coronado's performance at State) and D-II girls get 4 (they are a very strong division). Everyone else gets 3.
Workouts Oct 25 - Nov 3
25 Oct: Dual meet with Crawford.
We used this as a tempo run then ran 4 x CIF hill.
26 Oct: Recovery run 5-8 miles
27 -28 October (Sat-Sun)
Suggested workout was to run for 40 minutes Fartlek with 2 x 5 minutes on in the middle.
29 Oct: Easy Distance 4-8 miles depending on level
30 Oct (on Track):
Reverse ladder 600 - 500 - 400 - 300 - 200 - 100.
600 and 500 were at approx best 1600 pace.
Rest were negative splits down to all-out.
31 Oct (Halloween)
Recovery run.... some down Orange wearing tutu's I understand.
1 Nov -- hills
About half the team went to Kate Sessions park where they did 14 minutes + of pretty intense hills broken-up in 1 to 2 minute segments.
The rest of the team did a hill session at Pomona Park consisting of laps counter clockwise up Maria and down to to playground fast.
2 Nov... Easy recovery distance
3 Nov (Saturday) ... 5 x tempo "miles"
For those who attended Saturday's workout we warmed-up from the high school to Tidelands (1.2 miles).
After dynamics we ran 5 x "mile" tempos with about a 2 minute interval.
We set it up so the fastest runner (Chris Leary) would turn around at around the 3/4 mile mark and run back to the mile point. The other runners would turn around when they saw him coming back. So, Chris ran full miles and most others ran for the same amount of time, which ranged from 5:30 to about 5:50 for each segment. The first segment started at Tidelands by the hospital and finished by the old toll booth along the golf course. The second segment started at the toll booth and finished next to the golf course entrance across from Visilia Row. The third segment started from Visilia Row and finished next to the Tennis Courts. The fourth segment started at the tennis courts and finished at a grassy park next to city hall 50 meters down from the Community Center. The final segment started and finished at the grassy park... everyone ran a full mile as I rode the bike for 1/2 mile where they all turned around. Then they ran easy for about 2 miles back to the school.
We used this as a tempo run then ran 4 x CIF hill.
26 Oct: Recovery run 5-8 miles
27 -28 October (Sat-Sun)
Suggested workout was to run for 40 minutes Fartlek with 2 x 5 minutes on in the middle.
29 Oct: Easy Distance 4-8 miles depending on level
30 Oct (on Track):
Reverse ladder 600 - 500 - 400 - 300 - 200 - 100.
600 and 500 were at approx best 1600 pace.
Rest were negative splits down to all-out.
31 Oct (Halloween)
Recovery run.... some down Orange wearing tutu's I understand.
1 Nov -- hills
About half the team went to Kate Sessions park where they did 14 minutes + of pretty intense hills broken-up in 1 to 2 minute segments.
The rest of the team did a hill session at Pomona Park consisting of laps counter clockwise up Maria and down to to playground fast.
2 Nov... Easy recovery distance
3 Nov (Saturday) ... 5 x tempo "miles"
For those who attended Saturday's workout we warmed-up from the high school to Tidelands (1.2 miles).
After dynamics we ran 5 x "mile" tempos with about a 2 minute interval.
We set it up so the fastest runner (Chris Leary) would turn around at around the 3/4 mile mark and run back to the mile point. The other runners would turn around when they saw him coming back. So, Chris ran full miles and most others ran for the same amount of time, which ranged from 5:30 to about 5:50 for each segment. The first segment started at Tidelands by the hospital and finished by the old toll booth along the golf course. The second segment started at the toll booth and finished next to the golf course entrance across from Visilia Row. The third segment started from Visilia Row and finished next to the Tennis Courts. The fourth segment started at the tennis courts and finished at a grassy park next to city hall 50 meters down from the Community Center. The final segment started and finished at the grassy park... everyone ran a full mile as I rode the bike for 1/2 mile where they all turned around. Then they ran easy for about 2 miles back to the school.
Thursday, October 25, 2012
Workouts Oct 22-24
Monday Oct 22 - Threshold pace
1. Run to Glorietta Bay Park as warm-up (2.3 miles long way)
2. 1200 at "T" pace (see Daniels chart on this blog) from Swimming Pool to where Glorietta and Pomona intersect.
3. Jog about 2 min to Pomona Park
4. 1200 (or 800 for some) hilly "T" run at Pomona Park
5. Jog about 2 minutes to Glorietta and 6th
6. 1200 "T" pace to from 6th to Tidelands (1st water fountain)
7. 2min break
8. 1200 "T" pace (girls and some others 800) starting at water fountain (see map).
9. Easy 1.2 mile run back to school.
Mileage was:
3.5 getting to Sunset and Back to School from Tidelands
4800 meters in Tempo runs (some replaced two 1200's with 800's)
... for about 6 - 6.5 miles of which 2.5 to 3 were at Threshold.
Tuesday Oct 23 Circuit Training
1. Approx 2.3 mile run to Tidelands (some took shorter route)
2. After warm-up we ran a circuit/core workout as follows.
Two points were established (A and B) 100 meters apart on the grass.
Fast run A-B
At B .. 50 crunches
Fast run B-A
At A Prone Plank for 1 minute (see earlier blog on planks)
Fast run A-B
At B Lateral Leg (side plank) leg raises 15 each side
Fast run B to A
At A ... Leg raises 6 inches off ground 10 seconds on 5 seconds off 6 repeats
Fast run A to B
At B ... Ten 8-Count Body Builders
Fast run B to A
At A ... back (supine) plank for 1 minute.
After the 1st circuit there was a 1 min rest then we repeated the circuit two more times with no break.
3. Easy run (1.2 miles) back to school.
Mileage was:
About 3.5 miles getting to Tidelands and back plus 1600 meters fast in circuit ... about 4.5 total
Wednesday 24 Oct
Since there was a dual meet the next day and we just had two hard workouts we just ran to Sunset park (1.2 miles) and did a meet warm-up.
1. Run to Glorietta Bay Park as warm-up (2.3 miles long way)
2. 1200 at "T" pace (see Daniels chart on this blog) from Swimming Pool to where Glorietta and Pomona intersect.
3. Jog about 2 min to Pomona Park
4. 1200 (or 800 for some) hilly "T" run at Pomona Park
 |
| Pomona Park 1200 |
6. 1200 "T" pace to from 6th to Tidelands (1st water fountain)
7. 2min break
8. 1200 "T" pace (girls and some others 800) starting at water fountain (see map).
 |
| Tidelands 1200 from water fountain |
Mileage was:
3.5 getting to Sunset and Back to School from Tidelands
4800 meters in Tempo runs (some replaced two 1200's with 800's)
... for about 6 - 6.5 miles of which 2.5 to 3 were at Threshold.
Tuesday Oct 23 Circuit Training
1. Approx 2.3 mile run to Tidelands (some took shorter route)
2. After warm-up we ran a circuit/core workout as follows.
Two points were established (A and B) 100 meters apart on the grass.
Fast run A-B
At B .. 50 crunches
Fast run B-A
At A Prone Plank for 1 minute (see earlier blog on planks)
Fast run A-B
At B Lateral Leg (side plank) leg raises 15 each side
Fast run B to A
At A ... Leg raises 6 inches off ground 10 seconds on 5 seconds off 6 repeats
Fast run A to B
At B ... Ten 8-Count Body Builders
Fast run B to A
At A ... back (supine) plank for 1 minute.
After the 1st circuit there was a 1 min rest then we repeated the circuit two more times with no break.
3. Easy run (1.2 miles) back to school.
Mileage was:
About 3.5 miles getting to Tidelands and back plus 1600 meters fast in circuit ... about 4.5 total
Wednesday 24 Oct
Since there was a dual meet the next day and we just had two hard workouts we just ran to Sunset park (1.2 miles) and did a meet warm-up.
Tuesday, October 16, 2012
Workouts 12 Oct - 19 Oct
Catching up...
Friday 12 October Easy Recovery after the Clairemont meet
Saturday at Tidelands: Meet at track, run to Spreckels where we did 3 x 800 at Interval pace and 3 x 1000 at Tempo pace
Sunday on own, longer easy run
Monday: Distance.... up to 8 miles for varsity boys, less as appropriate.
Tuesday: Warm-up from Track to Tidelands. Then 5 x 800 meters at race pace (some did 4) with a 60 meter walk/jog followed by 3 x 300 meter cut-downs starting at race pace and finishing at appox 800 meter race pace. Core and plank, jog back to Tidelands.
Wednesday ... easy distance and strides
Thursday ... Warm-up (for those going to Mt. SAC)
Others Grassy tempo reps at Sunset
Friday Mt. SAC Invite others on own.... but this was homecoming day.
Friday 12 October Easy Recovery after the Clairemont meet
Saturday at Tidelands: Meet at track, run to Spreckels where we did 3 x 800 at Interval pace and 3 x 1000 at Tempo pace
Sunday on own, longer easy run
Monday: Distance.... up to 8 miles for varsity boys, less as appropriate.
Tuesday: Warm-up from Track to Tidelands. Then 5 x 800 meters at race pace (some did 4) with a 60 meter walk/jog followed by 3 x 300 meter cut-downs starting at race pace and finishing at appox 800 meter race pace. Core and plank, jog back to Tidelands.
Wednesday ... easy distance and strides
Thursday ... Warm-up (for those going to Mt. SAC)
Others Grassy tempo reps at Sunset
Friday Mt. SAC Invite others on own.... but this was homecoming day.
Wednesday, October 10, 2012
Workouts over Columbus Day Break
I know that last Friday was after a race day and before a 4 day weekend but I was very disappointed in the turnout. Actually not so much the number of kids who didn't show-up but that they didn't text me to say they wouldn't be there. Maybe I should start posting the roll sheets on here :-)
If you're going to miss a workout, send me a text or email as to why... don't just ditch.
If you plan to get a letter (V or JV) you need to come to most practices. If you plan to use CC as PE credit you must attend as many hours as the PE class would require... IOW miss no more than one day per week.
Anyway, the ones who did show-up on Friday did a recovery run with instructions to run a tempo ladder over the break. On Monday about a dozen went to Penasquitos Canyon where we had a hilly waterfall adventure of varying distances.
Here are a few photos if you also took some please upload clicking on the link at the top of the gallery.
http://smu.gs/RgjvhB
Tuesday we ran a few easy miles than 6 x 20 second starts at Spreckels plus a core session. Today we'll just warm-up. Tomorrow is our dual meet with Clairemont which, for a few days, is detailed on the "Dual Meet" tab at the top of this blog.
If you're going to miss a workout, send me a text or email as to why... don't just ditch.
If you plan to get a letter (V or JV) you need to come to most practices. If you plan to use CC as PE credit you must attend as many hours as the PE class would require... IOW miss no more than one day per week.
Anyway, the ones who did show-up on Friday did a recovery run with instructions to run a tempo ladder over the break. On Monday about a dozen went to Penasquitos Canyon where we had a hilly waterfall adventure of varying distances.
Here are a few photos if you also took some please upload clicking on the link at the top of the gallery.
http://smu.gs/RgjvhB
Tuesday we ran a few easy miles than 6 x 20 second starts at Spreckels plus a core session. Today we'll just warm-up. Tomorrow is our dual meet with Clairemont which, for a few days, is detailed on the "Dual Meet" tab at the top of this blog.
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