Getting into the XC swing of things

It appears the Strawberries have been gearing up well for cross country and this is where that wonderful summer basework comes into play for the fall racing season. Two things to note: The default workouts during race weeks are on Wednesday (insteand of the usual Thursday endurance workouts), which is usually a decently-paced 55-70 minute run with 6-8 60 to 90-second surges embedded into the run. The week after the race, some people may run long on Sunday and postpone their workout until Tuesday. There will be a small group of Berries working out on Tuesday evenings after certain races. Workouts without further ado:

Monday, Sept. 27

5-6 x Campanile repeats (400 on track, progress up to base of Campanile clock = 1100 meters), jog back down to track at a decent pace and repeat.

Thursday, Sept. 30

Steady 4-5 mile tempo progressing down from marathon pace to 5K pace (about 8-12 seconds per mile faster for each mile), i.e. Mile 1 = 5:50, Mile 2 = 5:40, Mile 3 = 5:30, Mile 2 = 5:20, Mile 1 = 5:10; add 4-5 x 50-70 meters quick strides at end.

Monday, Oct. 4


3-6 x Mile repeats @cross country (8k) pace down to to 5K pace with 400 rest, or 3-6 x Lower Firetrail repeats with normal run-paced jogdown recovery (1300 meter uphill which roughly translates to Mile on track pace). We'll discuss after Garin and clarify this with internal emails. Any questions from newer Web site visitors email me at cerose88 AT aol DOT com or coachcarlrose AT gmail DOT com.

Thursday, Oct. 7

1-3 miles steady 15K pace on track and continue hard tempo to base of Firetrail Connector, jog back down.
 
Monday, Oct. 11
 
Upper Firetrail dirt workout (we will try to arrange to meet at the Lawrence Berkeley Lab parking lot on the top of Centennial Rd. and Grizzly Peak Rd.). Workout = 2 x 6:00 (minutes) @ 8K/XC pace with 2:00 jog rest, then 4-5 x 2:00 (minutes) @5K pace with 1:30 jog rest, all on the flat. Otherwise 2 x Mile with 400 rest and x 4-5 x 600 meters on track with 200 seconds jog rest on the track.
 
Thursday, Oct. 14
 
Tilden Park Wildcat Trail tempo, 25-40 minutes (3.5-6+ miles), do 5 x 15 seconds strides up Animal Farm hill at completion of tempo. (Likely our last chance timewise to get off the track this fall due to unwelcome advent of earlier sunsets).
 
Monday, Oct. 18
 
2-3 x 1200 meters @5K pace with 400-meters rest, followed by 5 x 400 meters @3K or better pace with 200 rest, followed by 2 x 300 @Mile or better pace w/ 100 meters + 30 seconds standing rest.


Thursday, Oct. 21

500 @5K pace, 300 @marathon pace tempo for 3-5 miles

Monday, Oct. 25

12-24 x 400 @5K pace with 200 rest

Thursday, Oct. 28
 
Tentative: Strawberry Canyon Track Club's Classic: The annual 2-mile/5K timetrial. Invite non-club members who wish to log a hand-timed makr for this event. Two heats likely.