Week 6 and 7 Workout Log

Monday, 9/28: Drive to Park Trail

            -Longer medium pace run + a few repeats up hill to Lake Ilsanjo (top 3 groups only) push-ups at top of Lake Ilsanjo

Tuesday, 9/29: MCHS Campus Course

            -10 minute warm-up > 3X Mile repeats on MCHS campus course > cross training > 200 build-ups (hope Michael can get us keys to get through gate by tennis court)

Wednesday, 9/30: Drive to Channel Drive

            -Longer, easy pace run = 50+ minutes

Thursday, 10/1: MCHS Campus Course

            -20 minute warm-up > form drills > Intervals 400 > 800 >1200 > 1200 > 800 > 400 > cross training > 10 minute cool down

Friday, 10/2: Drive to Spring Lake

            -Run to starting line > stage everyone at 1 mile mark > medium up-tempo pace to/up dam, then practice surges to crest dam and continue to bench > cool-down varies for each group

Weekend: Mandatory for everyone = 1 hour minimum easy pace run

 

Monday, 10/5: Drive to Spring Lake

-Stop at water towers 4 X shorter loop to practice down-hill technique on Spring Lake course > easy pace run back > 200 build-ups on dam by parking lot  

Tuesday, 10/6: MCHS Campus

-Easy day = 15 minute warm-up > drills > rolling/stretching > 200 build-ups

Wednesday, 10/7: Drive to Spring Lake

-Drive to competition vs. Piner/Elsie at Spring Lake

Thursday, 10/8: Drive to Park Trail (?)

-Longer, easy run around Rincon Valley neighborhood (or will ask Melanie if we can coordinate drivers to go to the park if possible)

Friday, 10/9: MCHS Campus/Montecito Park

-JV = easy day > 15 minute warm-up > drills > 200 build-ups

-Varsity = Campus course tempo (easy-medium pace) to review of next week’s racing tactics (details TBD)

Saturday = Crystal Springs Invite; bus leaves at 7AM

Week 4 Workout Log

Tuesday, 9/8: Standard warm-up = (will use time during stretching/drills to cover Rancho Invite highlights/administrative info) > run from base of fountain grove hill up ~500-600m just before 1^st overpass:

•  Group #1 + #2 = Hill repeat X 4 jogging down each time > then ~3-4 mile run back > 4 X 200 build-ups on   track  push-ups/sit-ups
•  Group#3 = Hill repeat X 3 > then ~2 miles back > 4 X 200 build-ups + push-ups/sit-ups
•  Group #4 = Hill repeat X 2 > then straight back to MCHS > 4 X 200 build-ups + push-ups/sit-ups
•  Group #5 = Hill repeat X 1 > then straight back > 4 X 200 build-ups + push-ups/sit-ups

 

Wednesday, 9/9: Drive to Howarth Park :

Group #1 + #2 + #3 = Run to second bridge 1600 > 1200 > 1200 > 800 > to yellow gate; jog back > easy run back to cars

            Group #4 + #5 = Run to spring lake starting line > run 1^st mile of Viking Invite course at ~80% race pace or better; rest 5:00, then run 2^nd mile of Viking Invite to finish line > easy run back

                        > Notes:

-Need to finalize entries for Ed Sias (closed 9/10)

-Greg owes slurpies to JV Boys/JV Girls from warm-up routine practice (will stop by 7-11 on this day)

           

Thursday, 9/10: Drive to Channel:

Group #1 + #2 + #3 = 45-60 minute loop (TBD) > 4 X 200 build-ups before we leave park

            Group #4 + #5 = Out-back loop for 45-50 minutes > 4 X 200 build-ups

Everyone = 15 minutes cross training at MCHS

 

Friday, 9/11: Standard warm-up (will use this time during stretching/drills to prep for Ed Sias Invite) > 4 X 200 build-ups

            Group #1 + #2 + #3 = extra 2-3 miles

Group #4 + #5 = 15 minutes cross training

> Note: Those NOT competing in Ed Sias should go on ~45 minute run on this day!
Pasta Feed at Greenstein's, 6:00 to 8:00 PM 

 

Saturday, 9/12: Leaving MCHS at 6:30AM for Ed Sias Invite

-First race =9AM (Frosh Boys) to last race (Varsity Girls) 12:45; competing in 9 different races against 42 Schools!

                        > Note: Those NOT competing this weekend should go on ~45-60 minute run with hills + two 7 minute up-tempos

Week 3 Workout Log

• Monday 8/31 = Carpool today meeting at MCHS
• Workout = medium pace distance run from Howarth Park (same 4 groups as we’ve done before with some “tweaking” of groups coaches will do today before they take-off)
• Administrative = First headcount for Rancho Invite + Ed Sias (next Saturday 9/12)
  
  
• Tuesday 9/1 = No carpool needed
• Workout = Up-tempo fartlek at Montecito Park + cross training
• 2 mile time fitness test on the track for novice runners
• Administrative = Final headcount for Rancho Invite + Ed Sias
  
  
• Wednesday 9/2 = Carpool meeting at MCHS 3:30PM
• Workout = Distance run + some light hill repeats and drills + assign captains for race Friday and review of our 3-2-1 race warm-up routine
• Administrative = Handing out racing jerseys!
  
  
• Thursday 9/3 = No carpool needed. Pasta Feed at Lao + Murray household
• Workout = Easy run + dress rehearsal of race warm-up routine
  
  
• Friday 9/4 = Rancho Invite at Rancho Cotate High School . No carpool needed – team taking a bus.
• Athletes dismissed from school at 1:45;
• BUS LEAVES MCHS at 2PM; competition starts at 4PM.
• Will need note from parents if they are providing a ride home directly from this meet, otherwise we will be back at MCHS around 7 PM.   Greg will go on bus with others driving a few vans if needed.
  
  
• Weekend 9/5 - 9/6 = expectation is EVERYONE gets in one “relaxed pace” distance run of at least 45 minutes either Saturday or Sunday (need to rest one day).

Week 2 Workout Log

Monday, 8/24 = Parktrail to Lake Ilsanjo via Spring Creek (2.3 miles) plus 1-2 more repeats of last 0.45 miles (uphill) depending on training group, back to Parktrail, Finish with 4 x 100 stride buildups (4.6 to 6.2 miles)

Tuesday, 8/25 = Easy 15 min warmup run. Rincon Valley Park for form drills and 30 minutes circuit training. 30-40 minutes of continuous aerobic running around Rincon Valley. (4-7 miles)

Wednesday, 8/26 = Continuous aerobic run - 3 or 5 (MCHS to Brush Creek) or 6.5 miles (MCHS to Melita Road/Los Alamos) depending on training group.  Finish with quality 4 x 200m stride buildups on track. (4 - 7.5 miles)

Thursday, 8/27 = (all) easy 12 minute warm up run
(advanced group) 2 x (1 mile @ race pace + 15 minutes medium pace) 
(basic group) 3 x (5 minutes medium + 3 minutes fast) 
(all) 15 min cross training circuit, finish with 4 x 200m stride buildups on grass. (4 - 7 miles)

Friday, 8/28 = extremely hot and humid day.  12 minute easy warm up - 6 x 40-90 sec (draw a card!) hill repeats at Hoyal Drive under the hose spray.   Easy 8 minute run to aqua-jog  session, then back to MCHS.  (4 miles)

Week 1 Workout Log

Monday, 8/17 = 20 minute aerobic run around MCHS finishing at Rincon Valley Park; drills and stretching; another 20 minutes aerobic run. Finish with 200m build ups (3-6 miles)

Tuesday, 8/18 = Easy 15 min warmup run. MCHS for form drills and light cross training + Deer Trail Road Hill repeats (only two up/back for everyone), then back to school. Finish with 4 x 200m build ups on the track. (3-4 miles)

Wednesday, 8/19 = Howarth Park - longer aerobic run with distance/duration adjusted by training group (3-7 miles)

Thursday, 8/20 = Warm up run (15 minutes), drills, then 4-6 x 1/2 mile intervals at race pace at Rincon Valley Park. (4-5 miles)

Friday, 8/21 = Very warm day - over 100 degrees! Howarth Park to Spring Lake Course (1 mile easy). Run Spring Lake course (3 miles). Run mile 1 of Spring Lake course up tempo. Easy warmdown back to Howarth (1 mile). (6 miles total)