Workouts for August going into September

Thursday, August 12

1-2 miles on track @10K-15K pace (controlled), continue tempo up to base of Strawberry Canyon Fire Trail Connector (total 3.3-4.3 miles)

Monday, August 16

5-6 x 1200 @ cross country (8K or better) pace with 400 meters rest

Thursday, August 19

Uphill Fire Trail tempo from Cal's Edwards track, start at 6:00-sharp, 30:00 total in duration

*Saturday Aug. 21 Santa Cruz XC

Monday, August 23

5-7 x Campanile repeats (400 on track then carry through to base of Campanile = ~ 1100 meters total)

Thursday, August 26

4-5 miles straight progressive tempo (track), starting at 15K pace working down to cross country pace

*Saturday, August 28 Santa Rosa XC (I'll be away at wedding)

Monday, August 30

6-10 x 3:00 repeats on Lower Fire Trail

Thursday, September 2

Tilden Park Wildcat Trail 48:00 fartlek (LONG) (48:00 = 8:00 at marathon, 8:00 at 15K, 8:00 at sub-marathon, 8:00 at 10K, 8:00 at half-marathon, 8:00 at cross country to 5K pace).

Monday, September 6 (LABOR DAY)

6-7 x 800 @ 5K pace with 400 rest, 4 x 200 @ Mile pace with 200 rest

Thursday, September 9

3-5 miles of 800 on-offs (800 at 15K pace, 800 @ 5K pace)

*Saturday, September 11 Golden Gate Park XC, San Francisco

Monday, September 13

3-5 x Lower Fire Trail repeats

Thursday, September 16

Long tempo at Redwood's Skyline Gate Parking lot (I will clearly mark 3 available hilly loop routes)

Monday, September 20

5-7 x 1000 @ cross country pace progressing down to 5K pace with 400 rest

Thursday, September 23

800 @ 10K, 400 @ 3K pace for 6K - 8k

*Saturday, September 25 Garin XC, Hayward (I'll be away at ANOTHER wedding)