March 2. 800's did ladder down, 16/32's did 5x1000. Great workout! March 9. Girls had a different workout than the boys due to the level of competition on Wednesday against Roosevelt HS March 16. 800's 12x300, 16/32's 10-12x400 Great "show me where I'm at" workout. Whatever you averaged today, you CAN do in a race. No question. No doubt. No excuses. You just proved where you're at at this time of the year. Well done. For comparison: one year ago today, 10x400 April 2. 800's 4-5x300,200,100 with six minutes rest between sets. 1 minute interval.
15/3200's 4-5x500,300,200 with six minutes rest between stets, 1 minute interval rest April 7: 16/3200 runners: 3x600 at 1600 rp, 1-2x1200 at 3200 rp, 4x400 at 16 rp April 13: 16/3200 runners: 2x800, 6x400, 6x200, 800 runners 9x300 April 17: 2 mile time trial on the P loop April 20: 800 runners: 8x200/150, 1600 runners 8x500, 3200 runners 6x800 April 22: Select group of varsity - 3 and 4 mile timed run in Woodcrest April 27: 800's 4x400 at RP, 16/32's: 6x400 at RP. Kelsi 3x800, 5x400 at 3200 pace+ May 2: Lane Werley 8x400 at 3200 RP. (Ran alone due to missed intervals this week - ill)
Monday, May 11 CHAMPIONSHIP PHASE: May 11-16 Monday: 3.5 miles warmup, then 4x80 meters accelerations on grass Tuesday: Casey: 4 miles with last mile at "tempo" pace. Carrie, Kelsi, Hanna 5 miles with last mile "tempo" Wednesday: Race simulation workout. All intervals down continuously without stopping. Casey and Hanna had rest between sets.
Carrie 8x400, 1x200
Casey
Kelsi 8x400, 1x200
Hanna
1:37
200 in 45
1:34
600 in 2:25
1:25
400 in 70
1:21
400 in 77
1:37
100 jog
1:35
200 jog
1:50
100 sprint
1:43
300 in 55
1:26
rest 18 mins
:82
rest 10 mins
1:27(2:53 for the 800)
200 in 43
:84 (2:46 for the 800)
600 in 2:23
1:37
400 in 71
1:34
400 in 79
1:57
100 jog
1:44
jog 200
jog 200
100 sprint
:82
300 in 56
200 in :37
rest 13 mins
jog 200
400 in 70
200 in 36
Thursday: Easy 4 miles, with stretching Friday: Easy 4 miles Saturday: Fun day racing at CIF Prelims!
Monday, May 11 CHAMPIONSHIP PHASE: May 2-9
Monday: Easy run for most. 3 miles Tuesday: Prelims. Those not running prelims ran three miles + 4x50 meters striders Wednesday: 2 miles, then 4x50 meters, then 1 mile Thursday: League Finals
Friday: CIF Qualifiers. Casey no run, Hanna no run sick, Carrie no run (ap test). Kelsi 5 miles easy at night Saturday: Casey, no run rest. Hanna, Carrie and Kelsi: 6.3 miles on canal and victoria, comfortable with 4x400 surges along Victoria in last half of run Sunday: Casey, 4.5 miles with 5x30 second surges. All others rest
Sunday, April 26 CHAMPIONSHIP PHASE:APRIL 26-MAY2
This is it. The final stretch. Each of you, especially those who are not guaranteed a spot in League Prelims or out of League Finals, this week's dual with Poly becomes a "championship" race. I know, they may not have a ton of depth or great talent. That does not matter. What matters is that you make up your mind that the season will end for you on a high note. For some, this wednesday is it. You'll be done after that. For others, it's prelims in 10 days, or Finals in 12 days and then it's over.
Your last races.
I challenge you to race this wednesday like it's CIF -- especially those who will not go to CIF. Race all out. Leave nothing. Forget that it's a dirt track, a dual meet, mainly King as competition, all those distractions. Instead, go for it.
Sunday: Rest Monday: All, 2 mile warmup. 800's: 4x400 at race pace. 16/32's: 6x400 at 1600 RP. Kelsi 3x800 at 3200 RP, 5x400 at sub 3200 RP. Tuesday: Easy recovery day 4 miles Wednesday: Poly. Race. All out. Thursday: Recovery 5 miles Friday: Easy 5 miles Saturday: School, 3 miles, 8x100 at 1600 race pace in the middle of it
Sunday, April 19 COMPETITION PHASE: APRIL 19-26
Stay focused! Don't drift here in the final weeks. Commit yourself to be DISCIPLINED ALL THE WAY TO THE END!
Sunday: Rest Monday:
1 up, then 4x50 meters, then:
800: 8-9 sets of 200 at race pace, rest 20 seconds, 150 at full sprint. Rest 4 minutes between sets
16's: 8x500 at 1600 race pace with 90 seconds rest
32's: 6x800 at 3200 race pace with 3:00 rest Tuesday:
JV runners: JFK route
Varsity runners:6 miles Wednesday:
Not running the meet: Werley, Schupp, Alvarez, Nocella, Nelson, McKell, Balcazar
Not running the meet: Asplund, Tippets Kelsi, Candelaria, Peterson
Workout for 800 runners: at the P loop, 3xmile timed.
Workout for 16/3200 runners: Woodcrest 4 mile timed tempo run Thursday: 4-6 miles easy Friday: to thundersky park, 5x150 accels, back by same route. 4.5 miles Saturday: Meet at Gage Canal and Washington at 7:30 AM. 6-10 miles
Sunday, April 12 COMPETITION PHASE: APRIL 12-18
Sunday: rest Monday: Arcadia runners - 6 miles easy
Non Arcadia runners: 800's 9x300
1600/3200 - 2x800, 6x400, 6x200 Tuesday: Most will do 5 miles + 4x50 meter accels Wednesday: Corona at home. Thursday: 5-7 miles comfortable Friday: Non Mt.SAC/IE Champs runners. - 2 up, 2 timed, 1 down.
MT.SAC/IE Champs runners (race or 4 easy) Saturday: IE Championships
Sunday, April 5 COMPETITION PHASE: APRIL 5-11
Practice begins at 7:30 AM Monday-Wednesday. Thursday - Saturday are on your own.
Sunday: Rest Monday: Long run, 8-10 depending on group/age Tuesday: 2 mile warm up. 5x50 meters.
16/32 group - 3x600 at 1600 pace, 2x1200 at 3200 pace, 4x400 at 1600 pace
800 group - At pace, 100, 110, 120, 130, 140, 150, 160, 170, 180. with jogging rest intervals Wednesday: 5-7 miles easy Thursday: All: 40 minutes easy pace. stretch Friday: Non Arcadia runners: 15 minutes comfortable, 10 minutes tempo, 15 minutes comfortable. Saturday: Non Arcadia Runners: Comfortable 40 minutes.
Sunday, March 29 PRE-COMPETITION PHASE: MARCH 29-APRIL 4
First off, great job to all of you who COMPETED on Saturday. I emphasize the word "competed" more than "set PR's or SR's" as what we saw on Saturday was something we've been preaching for 10 years. It's this: When the gun goes off, throw caution to the wind, and COMPETE! When you do, good things happen. Sometimes you get a PR, sometimes an SR, sometimes a medal, but you'll ALWAYS have a great experience. As Derek Nelson said after his race Saturday night, "I'm not going to lie, that was fun!" This, after leading for part of the race, running a PR, a top 5 all time mark for 1600 meters, and then puking when he was done. Call us crazy, but that's what it's all about!!!! COMPETE!
It was a ton o' fun watching you all on Saturday. Thanks for a great 14 hours of my life!!!!
Sunday: REST, you deserve it.
Monday: All - 6 miles comfortable. Route: Wood, JFK, Grove Community, Yarrow, Orange Terrace, Van Buren, back to school. Finish on the field with 5x50 meters striders. Tuesday: All Freshman and Sophomores (except Werley and Becerra) 8x400 at 1600 race pace. All Juniors and Seniors 4-7 miles, finishing with 5x10 second hill sprints Wednesday: Santiago Dual at home Thursday: 16/3200's 4-5x 500 rest 1:00, 300 rest 45, 200 rest 6 minutes
800's 4-5x 300 rest 1:00, 200 rest :30, 100 rest 6 minutes. Friday: . frosh soph runners 3 miles. NOT Werley
Juniors/seniors: Roosevelt for 800 runners, Markham Wash for 16/32 runners. Saturday: Frosh and Sophs at meet. All others, meet at school at 7:00 AM. 8-10 miles long run.
SPRING BREAK ANNOUNCEMENT! We will be practicing Monday, Tuesday and Wednesday of spring break at 7:30 AM. Thursday and Friday and Saturday are on your own. I'll have workouts on this page.
As per team policy, the practices are "extra credit", but of course, we expect you to be disciplined enough to be there unless you are out of town. We SHOULD have a few distance relays in Arcadia, which is Friday night and Saturday, and if you are on one of those relay teams, I EXPECT YOU TO BE AT PRACTICE, (obviously).
Giving it his all.
Tuesday, March 24 PRE-COMPETITION PHASE: MARCH 22-28
Sunday: Rest
Monday: Had to go with "Plan B" as the track was flooded and lots of wind. 16/3200 group: 2 miles up, stretch, pushups, situps. 3x5x300 at 1600 pace, jogging the 100. Walk 100 between sets. 800's same up, but 12x300 with walk the 100 Tuesday: 16/3200 59 minutes at comfortable pace. 800 group: Chicago/Roberts 4.5 miles, then back to track for 4x150 Wednesday: Centennial Meet Thursday: all: 5 miles, return to track 8x200, 5x50 meters Friday: After photos. 3 miles Saturday: Azusa Meet of Champions
Hayden Traver and Chris Power goin' way back to '06
Sunday, March 15 PRE-COMPETITION PHASE: MARCH 15-21
Sunday: Rest, OR play a game of basketball, risking injury, sore muscles, depleted energy. Your call. Monday: 2 miles up, 4x50 meter accels, stretch. 16/3200's: 10-12x400 at 1600 RP. 90 seconds rest. 800's 10-12x300 at 800 RP Tuesday: Comfortable pace 5-8 miles Wednesday: North dual meet. Be sure to get in 2 miles in warmup and 1 mile in warm down. Thursday: 16/3200s - 1 up, 4 mile threshold route, 1 down. 800's 2 up, then 4x800 on at 1600 pace with last 150 kickers. 1 down Friday: Pushups, stretch, 5x50 meters striders. 5-6 miles easy run Saturday: Meet at canal, 7:30 AM. Long run. 7-10 miles
Sunday, March 8 PRE-COMPETITION PHASE - MARCH 8-14
League action kicks off this week, reminding us that "competition" becomes a bit more important with each week. Quality days become much more "race pace" oriented and therefore you need to be DILIGENT in your stretching, hydration, rest/sleep, and overall balance in your daily lives. We won't neglect your endurance however, so built into the pace work will be reminders of the aerobic requirements of all three distance events and the need to maintain that endurance.
Sunday: Rest Monday:
Girls 800 group: 2 mile warmup, then 3x 300, 200, 200 with 3 lap jog between sets
Girls 16/32 group: 2 mile warmup, then 2x800, 3x400, 3x300, 3x200
~~~~~~~~~~~~~~~
Boys 800 group: 4 miles, then back to track for 4x250 at RP
Boys 16/32 group: 6 miles, then back to track for 1x1200 at RP Tuesday: 5-7 miles comfortable pace + Stretch, pushups, core, 5x50 meters accels Wednesday: Roosevelt Dual Meet. Be sure to get in at least three extra miles in the warmup and warmdown totals. Thursday: 6-9 miles "longer" run. Improvised workout due to CP's absence. boys did 6.5, girls 5 easy Friday: 5-6 miles + stretch + core + pushups + 5x50 accels Improvised. 800 runners did 5.7 (roosevelt route) and all others did Markham Washington 7.7 comfortable Saturday: Rancho Bernardo for some. For those not going to the meet, run a total of 6 miles with a 3-mile threshold in the middle of it.
Sunday, March 1 BUILDING BASE: MARCH 1 - 7
We really have had a good first two weeks of "being all together". Those of you who were consistent with your training during the winter continued to add to that base; while those of you who are just gettin' going again, put together a couple of solid weeks.
This week we continue to work on strength and of course will have your first go of racing. Don't expect miracles in your races on Wednesday, but DO EXPECT to run well. Most of you are in great shape, and even though we haven't touched on a lot of pace work, you are stronger than a Bull Moose, and you can certainly step to the line with confidence that you are ready to put out a good effort there.
Sunday: Off, rest Monday: 1600/3200 group. 5 x 1000 on the track. 1 up, front boys will go 2 down. 800 Group: 2 up, 3x300, 3x250, 3x200 at 1600 or better pace. with 3:00 rest. 1 down. Super workout today by just about everyone!! Both groups worked exceptionally hard with great "can do" attitudes. They brought their "bring it!". Very proud of them and the way they handled what Derek Nelson called "The hardest thing we've done." Tuesday: Stretch, Striders (4x50), core, pushups. 5-8 miles Wednesday: Chaparral Meet at home. All will do two events. 800 boys will conclude meet with 3200 as a threshold run, then get into a 4x400 relay. 800 girls will conclude with same (but the 1600). Thursday: 6 miles easy, conclude with 4x10 second hill sprints Friday: Stretch, Striders (5x50), core, pushups. 6.2 miles Saturday: At school. 16/3200: 2 miles warmup, stretch. 3x800on track at 3200 race pace, 4x400 at 1600 race pace. 1-1 rest. 800: 2 miles warmup, followed by, 8x 150 "start pace", 150 float, 100 "finish pace" 3 minutes rest between each. 1 mile cool down.
And a slice from the past ... Alicia Miller, freshman year, at Chaparral!
Sunday, February 15 BUILDING BASE: FEBRUARY 15-22
We are definitely still in base phase training, which means strength and endurance work. We will hold this for the next two weeks before beginning to transition to faster, race pace work.
The following workouts are written from the "top down", meaning the older, stronger and more experienced athletes will do the longer number and newer runners will do less. Come with a good attitude and a willingness to get strong and improve.
Sunday: Many ran 4.25 miles at Palm Springs Half Marathon Relay Monday: Gage Canal 7-10 miles Rained, most did not run Tuesday: First Day of practice -- warm up 2 miles. 4 miles threshold. 1 mile down 6.8 miles total Wednesday: Pushups and core work. 6-8 miles road run Thursday: 3 and 2(800's) mile warmup. Long Hill Repeats, totaling 12 minutes of uphill time. 1.25 mile recovery. One mile timed. .25 warmdown. Stretching Great workout for most! Great attitudes too and a willingness to do it well. Really good times on the last mile Friday: 6-8 miles easy paced. Pushups and core work, stretching Saturday: Before car wash, long run 7.5-10. On canal. 800 runners 5x70 meter sprints. Meet at 7:00 AM.
Sunday, February 22 BUILDING BASE: FEBRUARY 23-28
We continue to work on strength and endurance systems this week. Be patient! Keep working hard. Last week was superb, let's keep it rolling. This week will be a bit more of the same, but we are definitely transitioning to more speed and pace work in the next 10 days.
Thanks to each one of you who are keeping consistent track of your miles on www.running2win.com . I know it can seem like a hassle at times, but it really will pay off. Many of you are starting to take your running much more seriously, and an up-to-date running log can be a roadmap for better training and better performances. If nothing else, I'm looking at it (if it's being kept up)! Start the habit this week if you haven't already.
Sunday: off, rest. Monday: After team warmup, stretch, push ups, crunches, then 5x80 meter sprints. Then, on the road, 5 miles (800), 6.9 miles (16/32's) Tuesday: 16/32: 3 mile threshold, followed by 3-4x800 on track at 3200 pace. 800: 2 mile threshold, followed by 6x400 on track at 1600 pace. Warmdown for all, 2 laps Had to switch to all doing a 3 mile threshold/hard run with warm up of a mile and warm down of a mile. Track not available today. Wednesday: Recovery pace, 4-6 miles. Finish on Krameria for 3x10-second hill sprints. Stretch, pushups, core Thursday: warmup of 2 miles. Stretch. 24x200 with 35-40 seconds rest. (1600 or better for most, rest dropped down to 30 and below for last half) 1 mile cool down. A very solid, great performance and effort level by all! Great workout for this time of the season! They're gettin' close to very ready! Friday: After team warmup, stretch, push ups, crunches, then 5x50 meter sprints. 5-7 miles road run following. Saturday: At school. 800 runners. 3 miles easy, 4x600 (300 cruise, 300 pace) on track, 1 miles easy. 16/32: 3 miles easy, 3200 timed, 2 easy.
