For our JV roster = thanks for a great season!
...Everyone (including JVs!) are welcome to keep training with the Varsity crew for the next 3 weeks. -Here's our workout schedule:
WEEK #1)
3:30 Monday 11/8/10 = Park Trail > 15 min warm-up run to base of Lake Ilsanjo 3 X hill at race pace > 20-30 min cool down.
3:30 Tuesday 11/9/10 = Howarth Park > 50 min recovery run 4 X 150m build-ups
3:30 Wednesday 11/10/10 = MCHS Track > 10 min warm-up run + drills > 1 X 1600 time trials > full recovery > 1 X 800 > 20 min cool down
NOTE: School Holiday 9:00 AM Thursday 11/11/10 = Meet Ruben at Howarth Park > 60 min recovery run > 4 X Howarth Park dam strides
3:30 Friday 11/12/10 = MCHS warm-up 10 min > 5 X 1K at 90% race pace with 4 min recovery > 10 min cool down
9:00 AM Saturday 11/13/10 = Meet Ruben at Howarth Park for easy 60 min run
Sunday 11/14/10 = Rest!
WEEK #2)
3:30 Monday 11/15/10 = MCHS > 10 min warm-up > warm-up drills > 2 X 10 min tempo with full recovery > 15 min cool down
3:30 Tuesday 11/16/10 = Howarth Park > 50 min recovery run 4 X 200m build-ups
3:30 Wednesday 11/17/10 = MCHS > 10 min warm-up run to gravel creek trail > 20 min run with 5 X 1 min on/off at race pace > 10 min run back to MCHS
3:30 Thursday 11/18/10 = Park Trail > 40 min easy pace run finish with 3 X small dam to 2nd bridge strides (~400m)
3:30 Friday 11/19/10 = MCHS easy 20 min run > drills > roll > 3 X 200 build-ups
NOTE: 6:30 PM Friday 11/19/10 = Leave MCHS (eat dinner at home) for drive to Hotel in Hayward
Saturday 11/20/10 = NCS Championships: Boys race 8:30; Girls race 9:30
Sunday, 11/21/10 = recovery 40 min run easy pace
WEEK #3 = (School Holiday Wed - Fri)
3:30 PM Monday 11/22/10 = Howarth Park > 10 min warm-up run to base of Spring Lake dam > 5 X dam repeats to last bench (~400m) > 20 min cool down
3:30 PM Tuesday 11/23/10 = Park Trail > 50 min easy run finish with 3 X small dam to 2nd bridge strides (~400m)
9:00 AM Wednesday 11/24/10 = MCHS > 10 min run to gravel creek trail > 20 min run with 4 X 1 min on/off at race pace > 10 min run back to MCHS > 4 laps in single file groups rear person “striding” to front
ON YOUR OWN = Thursday 11/25/10 = Easy 40 minute run > 3 X 200 build-ups
NOTE: 11:00 Friday 11/26/10 = Leave MCHS for drive to Fresno > stop for lunch at 1:00 > Shake-out run at Woodward Park 3:30; Check into Hotels at 5:00- 5:30; Dinner 6:30
Saturday 11/27/10 = State Championships: Boys race 8:30; Girls race 9:30
GO PUMAS!
-Coach Greg
Cell: (707) 291-2967
