15 August
Race pace reps at Tidelands: Started with 2 x mile then dropped to 2 x 1000m. Some ran shorter distances.
13 August
Ran with the San Diego Track Club 6 x 6th street hill
12 August
Back from the no contact period we did a series of tempo reps at Tidelands ranging from 1273 meters down to 880 meters depending on the individual. We did 4 reps followed by 8x berm to berm strides, then core.
Two Week no contact period
During this period everyone ran on their own. Four of our varsity guys went to the Runner's Workout camp at Big Bear.
July 25
Nice turnout today for the last workout prior to the no contact period.
We met at Morley Field and did a warmup run on the dog loop, followed by the usual dynamics.
Then Coach Downey led the group through a series of intervals over various parts of the course, covering 1200, and 3 x 800 meters. They also jogged the desert loop to get an idea of what that looks like. This was followed by 6 x 100-meter downhill strides on the grass and a Gambetta leg routine. Some of the group walked the picnic and killer hill loop of the Mt. Carmel course.
July 23
This was our second workout with the San Diego Track Club. We ran along the bridal path. This was a hilly 6 x three minute run with a two minute break at around 5k race pace. As usual it the workout was followed with 8x100 meter strides and core.
July 20
Today’s workout was 4 x 4-minute cruise intervals over a 4 mile course.
The course went from the track where we warmed up, down 6th to Glorietta Blvd, south to Glorietta Bay Park, north along the bay to the bridge and down the bike path a bit along the bridge. The pace for each segment was around 20 seconds faster than tempo with a 2-4 minute slower run between. Then we ran back to Spreckels for bands and core. A bit over 5 miles was covered.
July 18
Everyone still a bit sore from the hill workout with SDTC. We warmed up at the track, ran under the bridge to Tidelands Park. There we did 4 x 1273m at CV pace. Some did 746m, others a mix. Easy run back to school.
July 16
Today the guys ran with the San Diego Track Club at Balboa Park. They just started their 10-week hill phase. The workout was 3 x Powder and Zigzag hill. This was followed by strides and core.
July 13
Today’s workout was a 5-mile run with 4 pickups along the way.
Warm up at the track then an easy run to Sunset Park.
Picked up the pace at Sunset in three segments as follows:
40 seconds at about 6 min pace, 40 seconds at about 5:30 pace, 40 seconds at about 5 min pace.
This was run along Ocean.
Then we crossed at the Del, and ran down to the bike path and repeated the pickup sequence running south along the bike path.
Ran easy again to Glorietta Bay Park, then along the Bay towards the Boat House.
Past the Boat House we ran the pickup again followed by easy running to the Golf Course.
Did the final pickup starting at the Golf Course to 5th along Glorietta.
Then an easy run to Spreckels Park where we did bands and core.
All boys, no girls today.
July 10
Today we did a modified Veronique Billat 30/30 vVo2max workout.
30 seconds at vVO2max (a little slower than mile race pace) followed by 30 seconds of jogging, over and over. We started with 10 reps, took a six-minute break, then did 10 more with a 60 second rest.
The last 3 in the second group were progressively faster. Warm up at Spreckels Park followed by a 2-mile run to Pomona Park, reps at Pomona. Then it was back to Spreckels for strides and core.
July 8
We warmed up at the track.
Then we ran 4.2 miles at low tempo from the track down 6th to Alameda, to Tidelands Park, to the 10th street hill near the tennis court along Glorietta blvd.
At the 10th Street Hill we did three reps ranging from 1500 to 785 meters with progressive pace.
We jogged to Spreckels Park for Bands and Core.
July 5
Warm up on track. Ran long way to Tidelands Park.
At Tidelands ran 5 x 746 meters (top loop) at CV pace and faster for the lastfew.
Four 15-20 second fast strides on grass (berm to berm)
Leg routine .. squats, lunges, rocket jumps, 10-count body builders.
Keep your mileage up and start bringing a watch.
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July 1
Today we did a lunge matrix routine on the track then ran to Sunset Park to finish the warmup.
We ran 4 x 2 minutes on the dunes with a 2-minute rest.
At Sunset Park we ran 8 x 170 meter reps at mile race pace and faster.
We finished with a band routine.
June 28
Warm up at track then ran easy with pickups (Fartlek) for up to six miles around town down 6th to Tidelands Park, under bridge to Glorietta Blouvard, to the community center, and back down Glorietta to Pomona to 7th to Spreckels Park. At Spreckels we did 4 x 120 meter strides and a combo band/SAM routine.
June 25
Warm up at Spreckels Park then ran down Glorietta Blvd to Pomona Park (1.5 miles). There we did 4x1000 (a few did 1200 for the first rep) at CV pace. Ran back to Spreckels where we did a band/core routine.
June 22
After a warmup at the track we ran base pace the long way to Tidelands Park (2.5 miles) with the final half mile or so including 3 x 30 second on-off surges. At Tidelands, depending on level) we ran a loop or two around the park then under the bridge to Glorietta Blvd (1.7 miles). This pace (for the top group) was a bit under 7 min/mile. Then the pace increased to 6:30 for about 1000 meters and finally to a bit under 6 for 840 meters to Pomona Ave, At Pomona Park we did 4 hill strides (2 up an 2 down) and a SAM routine.
June 20
After a warmup at Spreckels Park we ran easy pace to Glorietta Bay Park (2 miles). From GBP we ran progressive Cruise Intervals to Tidelands Park. Top group ran 3 x 4 minutes with 2 minute easy in between at 6:50, 6:30, 6:00 & faster pace. At Tidelands we ran the 750 meter loop fast .... faster than mile race pace. Then we did a mini band routine and recovered back to the school. Total distance was a bit over 6 miles.
June 17
We ran to Pomona Park after a dynamic warm-up. Then we did four Critical Velocity repeats on the “hill” there. The more experienced runners ran 1k repeats; the others ran 800, 475, or 322 repeats. Strides and core followed this. |