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

Vaquero Stampede

On Saturday, August 25th, we took 16 runners to the Vaquero Stampede. The rest trained on their own. Those who didn't run did either a Fartlek workout with short pickups or a tempo run.
  
The Vaquero Photos are here.

The results are here

Workouts Aug 14 to Aug 21

We had an aerobic to race pace workout on Aug 16 and  a Billat 30/30 workout on the 20th, and the ZigZag/Powder hill session with the San Diego Track Club on the 21st. The other days were base.

The 30-30 workout is named, after its creator, Veronique Billat, an exercise physiologist at the University of Ille in France. Several years ago, Billat set a goal of trying to create workout formats that would allow runners to spend the greatest total amount of time at VO2 max and would therefore presumably produce the most powerful boosting effect on VO2 max and economy.

We ran three miles 30 seconds on 30 seconds off from Glorietta Bay Park to Tidelands.
Newer runners ran a shorter route... see map below.
This was followed by Core and Yoga led by Madden.

August 13th Workout

On Monday, the usual routine to Tidelands (Lunge Matrix, Dynamics at Centennial, 30 sec on-off to Tidelands). At Tidelands we did 10 x tempo/long sprint... see image. The Yellow segment was tempo, the green fast, the white recovery.
This was followed by 2 x Gambetta Leg Circuits and a 1.5 mile easy run back to the school.