February Workouts

Greetings all. We are still meeting Mondays and Thursdays at Cal's Edwards Stadium track facility for workouts. Folks usually gather at 5:30 to warm up and the wrkouts have been starting roughly ten minutes before 6:00; the Cal Rec department has yet to turn on the lights for us (as well as a couple of Cal accredited fitness classes). However we are gaining about ten minutes of light per week and this will be a non-issue in a couple of weeks, If you have any questions email me at cerose88@aol.com an easier way to reach me until I convert over to this site's email. If you would like to be added to the Strawberry Canyon Track Club's email list or the busier Track-Runners Google list let me know and we can arrange that for you. The Strawberry Canyon Track Club can also be found on facebook. Hope to see you all there!


Saturday, Jan. 30

• Long run - Lafeyette/Moraga Bike Trail at 9 a.m. 50-120 minutes (subject to change if weather dries out)

Monday, Feb. 1 interval workout:

• Marathoners: 6-7 x 1400 meters @ half-marathon pace with (yes it's long/short) with 200-meter rest (1400 + 200 = 1600). *If racing SF Kaiser Half do 4-6 x 1200/400 with 5K/10K group.
• 5K and10K runners: 6 x 1200 meters @ 5-8K pace with 400 jog rest.  *If racing all-comers meet do 4 x 1200 with 400 rest and 4 x 300 with 100 walk-jog rest
• 800-meter runners and Milers: 5 x 800 meters at 1-2 seconds/400 slower than Mile race pace with 800 rest.  *If racing all-comers meet do 4 sets of 800s and 4 x 200 meters (blow the 200s out) with 200 rest.

Thursday, Feb. 4 tempo/mixed speed workout:

• Straight tempo 3-5 miles @ 10K-half marathon pace, each mile should get a little faster.  *If racing over the weekend just do some 200s or strides.

Saturday, Feb. 6 race/long run:
*Cal all-comers meet (RAIN cancels). Jog 30-45 minutes after race event(s) to supplement mileage.

Long 9 a.m. run from Cal's track up the Strawberry Canyon Fire Trail in the morning before the meet! Meet at Cal's track or at Kroeber Fountain at 9 a.m.

Feb. 7
SF Kaiser Half Marathon (7000 runners)

Monday, Feb. 8 interval workout:

• Marathoners, 5K and 10K runners 14-25 x 400-meters with 200 meters rest.
• 800-meter runners and Milers: 3 x 400 (fast) with 400 slow jog; 4 x 300 (fast) with 2:00 walk-jog recovery; 5 x 200 with lengthy recovery as needed

Thursday, Feb. 11
All runners: 800 at sub-marathon pace, 400 at 5K pace for 3-6 miles (about 15 seconds per lap differential)

Saturday, Feb. 13
Los Gatos All-Comers meet
Long 50-120 minutes run @ Redwood Park/Skyline Gate at 9 a.m.(location subject to change doe to weather)
Sunday Feb. 14 Possible Sunday morning run at San Francisco's Ocean Beach-barefoot in the sand followed by pancakes.

More Workouts and Descriptions

Welcome aboard to those who are following along or coming to the Cal track for workouts. Though we will continue to meet at 5:30 to warm-up and start our workouts at 6:00 p.m. sharp on Mondays and Thursdays, we could have an issue with lighting on Monday nights until daylight savings (so eat your carrots?). The light switch box was padlocked last night without warning. The tennis courts will offer minimal lighting and Mark Jellison, who teaches a paid Cal fitness + conditioning class, plus the Cal triathlon team also need those lights on, so I'm thinking (optimistically) this situation might be rectified soon. Worst-case scenario, we deal with it for w few weeks as the days get longer...I don't think it's prudent to relocate the workouts for 6-7 weeks, we'd lose a lot of continuity there.

Workouts:

• Monday Jan. 25

Marathon and medium-ong distance crew: 7-12 x 700 meters with 300 meters rest
Middle distance crew: 5 x 500 with 300 meters rest; 5 x 300 with 500 meters rest

• Thursday, Jan. 28

Marathon crew: 5-8 miles of 800-meter on-offs (800 at 8K, 800 at between half-marathon and marathon pace). *For those racing the SF Half, do 4 miles
Medium-long (1500-10K) distance crew: 3-5 miles of 800 meter on/offs (for example, 800 at 5-8K and 800 at 15K race pace); 6 x 200 meters
Middle distance crew: 2 mile tempo; 10 x 200 with 200 slow jog

• Saturday, Jan 30

 9-ish a.m. long run: Redwood Park (50-120 minutes)



Posted by Coach Rose at 11:47 AM 0 comments

Workouts for January 2010

A missing element for distance runners in the East Bay Area was a serious, sociable, and centralized co-ed road and track racing club which accommodated the competitive aspirations of experienced middle and long distance runners of all ages. So a core group of Cal graduate students, staff, recent Cal alumni and undergraduates, as well as runners from assorted East Bay racing clubs and backgrounds and their coach, coalesced with the Pacific Striders to form the Strawberry Canyon Track Club (PAUSATF team #384) in the summer of 2009 and it has since taken on a life of its own.

The Strawberry Canyon Track Club is now a spirited group which welcomes newcomers to workouts held Mondays and Thursdays at 6:00 p.m. sharp at the University of California's Edwards Stadium track facility (meet at the bronze Maxwells Statue). On weekends, Saturday morning long runs typically occur between 8:30-9:00 a.m. and rotate among several East Bay and Bay Area locations. Members also meet informally during the week for recovery runs and cross-training activities.

We recommend that you arrive at the track on Mondays and Thursdays (or begin your warm-up routine) at roughly 5:30 p.m., and athletes incorporate their drills and plyometrics' sequences on their easy days as they see fit. Workouts are as follows:

Monday, Jan 4

Middle distance crew
10-12 x Campanile hill (400-meters uphill)

Long distance crew5-8 x 400 meter lap + 250 meters to base + Campanile hill (= 1050 meters)

Thursday Jan. 7

Middle distance crew
400 at Mile pace, 800 at ~marathon pace (55-75 secs / mile slower), 3.75 miles (15 laps)

Long distance crew
400 at 3K pace, 800 at ~15K pace (30-45 secs. / mile slower), 4.5 miles (18 laps)

Saturday Jan. 9

Long Run at Skyline Gate, Redwood Park, Oakland (50-120 minutes)
Heavy rain defaults to Lafayette-Moraga Bike Path off of Diablo/Pleasant Hill Road

Monday Jan. 11

Middle distance crew
6 x 400 with 400 rest
8 x 200 with 200 walk-jog rest

Long distance crew
4-7 x 1200 with 400 rest (6-7 for 10K-marathoners)
4-5 x 1200 & 8 x 200 with 200 walk-jog rest (1500-5K runners)

Thursday Jan 14
3.5-10K mile tempo (both middle and long distance)

Saturday Jan. 16
Long Run (50-120 minutes Jewell Lake/Wildcat Trail, Tilden Park)

Monday Jan. 18
Middle distance crew
1 x 1000 at Mile race pace or faster with 6:00 walk/jog rest
(Wait until HR drops below 125 BPM)
Then begin 8 x 300 meters with 90-120 seconds walk/jog (100-meters) rest

Long distance crew
5 x 1000 with 400 rest
3 x 600 with 600 rest (FAST)

Thursday Jan. 21
5-speed tempo (20-40 minutes)

Saturday Jan. 23
Long run (site TBD)
Strawberry Canyon Pot Luck Or Group Pizza Night (site TBD)

Carl