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

29 July
1. Warm up at Spreckels Park
2. 20 minute tempo Spreckels to Tidelands (There's a long and short route)
3. 800 meter jog recovery
Then with increasing speed.
Whistle driven.
2 x 90 sec -- 90 float
4 x 60 sec -- 60 float
4 x 30 sec -- 30 float
6 x 15 sec -- 15 float
Easy cool down back to track.

 30 July
SDTC workout: 2 x 2k hilly loops at Balboa Park
10 x 100m strides, core.
This was a tough workout off the one on 29 July so it was run slow.

2019 Track and Field Awards

Here is a link on The Coronado Times with the Islander Track and Field Awards for 2019. Rather than post it here again, I'll direct you there.
 

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

Summer Training for Cross Country and Track

Cross Country training this summer,
subscribe to this blog and/or my contact list.

Or  email me at plugh@crowncity.com.
You can text me as well: 619-869-6873
-Coach Green

Track and Strength Training
Our new Track sprint/hurdle coach, Jordan Bucklew has a great summer plan in store.
Jordan took over the Sprint and Hurdle training for our track team and did an outstanding job. I've been looking for someone to take over as the Head Coach for Coronado for several years now, and he'll be a great asset to the program.

See details supplied by him below.

Dear Parents and Athletes,
As the Track & Field season winds down, I am working on creating some opportunities to continue the progression of our athletes throughout the off-season and into the next school year.
The purpose of this program is to improve our foot speed, acceleration, sprint mechanics, conditioning, race strategies, and provide a competitive arena both in practice and in live competition. While we will be focusing on skill development for track & field, the techniques learned in this program can be applied in other areas of sports development.
I have attached a calendar detailing tentative practices, as well as the Summer Nights Track and Field meets in San Diego.
Meets:
Meets are typically on Wednesday nights, with the exception of two meets (which are both held on Saturday & Sunday):
1.       The USATF Junior Championships in Norwalk, CA and
2.       The California State Games at UCHS
I can provide more information on those two meets at a later date.
Practices:
Practices will ideally be held Monday’s, Wednesday’s if there is no scheduled meet and/or some Friday's. Each practice will have a theme (i.e. running mechanics, acceleration, bounding/jumping, etc.) and a workout. Times will vary from 3/4pm during school to something more like 530/6pm during the summer.
Workouts will be specific to the athlete’s main events that they will running throughout the summer meets.    
Program Details:
Cost for Summer Training Program: $350 per athlete, please contact me for more information regarding sibling pricing.
What This Includes:
·         Summer program T-shirt
·         Entry fees to each summer series track meet (one event only)
·         Transportation (if needed)
·         Coaching at Meets & Practice Sessions
·         Coaching will be available for any athletes who choose to compete in the California State Games and/or USATF Championships. 
About Myself:
I have coached two seasons of track and field and six seasons of Varsity and JV basketball.

Professionally, I've serviced over 15,000 personal training, coaching, and skill development sessions that include private one-on-one, group workouts, boot camps, speed, agility, strength and skill specific sessions. I also previously served as an assistant strength and conditioning coach for Montana State before coming back to Coronado. 

As an athlete, I was a three-sport collegiate athlete in football, basketball, and track and field, and captained in all three sports. Some personal accolades include 1st team all-state CIF football, all-league and section champion CIF basketball, junior college All-American in track and field in the Decathlon and NAIA All-American bids in track and field for Heptathlon and Decathlon. I also spent three years as a professional basketball player with the American Basketball Association.

Relevant certifications I've held include:

•USA Weightlifting Sports Performance Coach 
•USATF Level 1 Coach
•NSCA Certified Personal Trainer
•CAFS Level 1
•NFHS Certified Coach
Please feel free to contact me at jordanbucklew@gmail.com or by phone @ (559) 906-6854 by May 27^th to let me know you would like to sign up and/or if you have any questions regarding this summer program.
Looking forward to hearing back from you! 

Thank you!

Coach Jordan Bucklew
jordanbucklew@gmail.com
(559) 906-6854

18 May 2019: CIF Finals: Hickey and Perez advance to State Meet

At the CIF Track Finals held last Saturday at Mt. Carmel High School, it was no surprise that Coronado's Alysah Hickey would win both the High Jump and Long Jump to advance to the State Meet in Fresno this coming Saturday. We had also hoped that Teresa Perez would advance in the 800-meter run: that too came to pass. Alysah won both of her events easily, clearing 5 feet 8 inches in the high jump, and spanning 19 feet 7.5 inches in the long jump. She's the state leader in both events.  Teresa had to work a bit for her ticket to State as only the top three finishers go on. After a blazing fast start in the 800, Teresa was at the back of a tight pack at the 200-meter mark. She ran the first lap (400 meters) in 66.7 seconds. By then, she had moved up to mid-pack. With 250 meters left to go, she started passing other runners. At the top of the last curve, she was in second place, where she stayed until the finish. Her time was 2:13.71 so she ran about the same time for both laps (track aficionados call this "even splits"). The other runners came back to her.  

 

Although Alysah and Teresa were our only two State Qualifiers, a few Islanders made the podium trip to pick-up a CIF medal for finishing in the Top-6 for Division II.  Sofia Van Arsdale placed 5th in the 800, Madden Hundley placed 5th in the 1600, and Victoria Perez placed 3rd in the Discus.

Because they posted the top marks in our division (D-II), Alysah and Teresa are both D-II section champs for this year.  Team-Wise we placed 4th among the 66 Girls D-II schools.

Although he missed the podium by a couple of places, Nick Dunn had a great race in the 100-meter dash with an 8th place time of 11.18.

 

The girls 4x400 had a shot the top 6 but came up a little short in 8th place with a time of 4:11.44. All but one of that team had already run a race. Van Arsdale ran the first leg. She handed off to Abigail Hundley who had previously run the 1600. Regina Czerewko ran the third leg, and Teresa the anchor leg.

 

The State Meet is a two-day affair, held in Fresno at Buchanan High School. The Prelims are on Friday, the Finals on Saturday. Saturday could be interesting as Thunderstorms are in the weather forecast. 

11 May 2019: CIF Prelims

Last week we competed in the CIF Prelims at Mt. Carmel High School. The Prelims serve as the qualifier for the CIF finals, which, in turn, is the qualifier for the State Meet in Fresno on May 24th and 25th. There are two CIF Divisions for Track, appropriately named Division 1 and Division 2, with Division 2 comprised of schools with an enrollment under 2000. The top nine athletes per division per event advanced to the CIF finals next Saturday, also at Mt. Carmel. We advanced seven athletes in 6 events. The day started with field events at 9:00 A.M. Because last Saturday's meet was the preliminary event to next week's finals, the horizontal jumpers (long and triple jumps) took only three attempts to cull the field down to the final nine. Alysah Hickey cleared over 19 feet on all three of her attempts. Her best jump was her second where she cleared 19 feet 10.25 inches to set a new CIF Championship meet record. The former record was by Olympian Gail Devers who jumped 19 feet 6.5 inches in 1983.  Hickey also advanced in the high jump with a clearance of 5 feet 4 inches. If you've been following her exploits, you'll know that this is way under her normal performance.  At the prelims, she stopped when she surpassed all the other jumpers because the take-off area was wet and slippery from the rain that persisted until early afternoon. In the girl's discus throw, Victoria Perez advanced with the third best throw in our division with 115 feet 8 inches. Teresa Perez won the D-II 800 meter run in 2:16.05 followed by Sofia Van Arsdale who also advanced in eighth place with a time of 2:22.88. In the girls' 1600-meter run the Hundley sisters both advanced with Madden clocking 5:19.43 to win her heat and Abby placing third with 5:22.88 in the same heat. In the last girls' event of the day we placed eighth in the 4x400 relay with a time of 4:11.30 to move on to next week. That team consisted of Van Arsdale running the lead leg followed by Abby Hundley, Regina Czerewko, and Tresa Perez running anchor. Czerewko also competed in the 300 hurdles with a time of 51.25 but didn't advance to the finals.

We had one qualifier for the boys, Nick Dunn, who ran a personal best time of 11.01 seconds. Unfortunately for Nick, there was a 2.6 meters per second tailwind which kept him from setting a new school record. The maximum allowable wind for records is 2.0 meters per second. Our current record is 11.06 seconds set in 2008 by Kyle Brown at this meet. Brad Busby almost advanced in the boys' 1600-meter run with a time of 4:38.15. He's the second alternate, however, and may yet scratch-in.

Also running, but not advancing, were John Cook who clocked 18.17 for the 110 meter high hurdles, and the boys 4x100 relay team of Dunn, Shane Alihan, Kainoa Potter, and Zane Delcore with a time of 45.93.

-Coach Green