Coach's Corner

New workouts through June

2011-05-06T14:51:00.000-07:00

Monday May 9

Long distance:
6-7 x 1000 working down to 5K pace with 400 rest

Middle distance:
5 x 500 with 300 rest (2:00 max rest) at Mile pace
Jog 400 slowly
5-6 x 200 fast (close to 800 pace) with 200 slow-walk/jog rest

Thursday May 12

Long distance:
Flat track 8K tempo (last mile about 10 secs. faster than first mile)

Middle distance:
Flat track 5k tempo (picking up speed the last K)

Sunday May 15

**Bay to Breakers 12K road race -- (a quiter alternative is the Tilden Tuff Ten 10-miler for those interested)

Monday May 16

Long distance:
4 x 800 @5K pace with 200 rest
2 x 1600 @ close to 5K with 400 rest

Middle distance:
5 x 300 @ sub-mile pace with 1:30 rest
550 meters at 800 pace
4:00-6:00 rest
4 x 300 @ 800 pace with 2:00 rest

Thursday May 19

Long distance:

5-speed workout (25-40 minutes, a longer one)

Middle distance:

5-speed workout (20-30 minutes)

Monday May 23

Long distance:

8 x 800 relays
800 three-person continuous relay for 8 sets:

Take three runners of comparable ability. Person A leads off with the first 400 of their first 800. Person B jumps in with them for THEIR first 400 of their first 800. Person A then rests after completing their second lap of their first 800, while Person C jumps in with Person B for THEIR second 400. Person A then jumps in with Person C for THEIR second 400 while Person B rests between the lap. This continues for 8 x 800 and requires three fairly evenly-paced athletes. The ‘rest’ is the amount of time it takes the runners to complete their lap.

Middle distance:
8 x 400 @ sub-mile working down to 800 pace with 400 (3:00-3:30) rest

Thursday May 26

Long distance:
800 on/offs

Middle distance:
800 on/offs

Monday May 30
**Marin Memorial Day 10K Race

Long distance:
6 x 1200 @5K-8K pace with 400 rest

Middle distance:
5 x 300 @mile pace with 1:30-2:00 rest
6 x 200 @800 pace with 200 slow walk-jog

Thursday June 2
One Mile racers: 8-12 x 200 with 200 rest

ALL others:

Uphill firetrail tempo to bench or 25-30:00 mark

Sunday June 5
**San Rafael Road Mile

Monday June 6

Long distance (still racing):

7 x 800 with 400 rest
5 x 200 with 200 rest

Base mode group:
Firetrail run at brisk pace but not timetrial effort

Middle distance:
6 x 400 @ 800 pace (full recovery resting HR down to 120-25)

Thursday June 9

Long distance (all):
Tilden Park :90 / 3:30 tempo if we can swing it.
*Track alternative = 400 @ sub 5K pace, 800 @ ~half-marathon pace for 25:00-30:00

Middle distance (still racing):
6 x 800 @ 5K pace with 400 slow rest

Middle distance (base mode group):
5K steady state or join Tilden Park group for mixed speed run.

Monday June 13
Long distance (still racing):

2 x mile @5K pace (400 rest)
3 x 800 @3K pace (400 rest)
4 x 400 @mile pace (200 rest)

Long distance (base mode group):
1 mile @track at marathon pace, then cruise up to Firetrail bench

Middle distance (still racing)
600 @ mile pace (2:30 rest)
400 @ sub-mile pace (2:00 rest)
200 @ 800 pace (3:00 rest)
600 @ 800 pace

Middle distance (base mode group):

Firetrail tempo to bench (controlled pace)

Thursday June 16

Long distance:

Firetrail tempo to bench or to end of trail (long)

Middle distance:

Firetrail tempo to bench (controlled pace)

Monday June 20

Long distance (still racing):
8-10 x 700 with 300 rest

Middle distance (still racing):
1 x 600 @ sub-mile pace
2 x 450 meters at close to 800 pace
3-5 x 300 meters at 800 pace or better
(Full recovery, HR down to 120-125 BPM if necessary)

Long distance and middle distance (base mode):
Firetrail run

Thursday June 23
AT Joaquin Miller / Redwood Park long tempo or fartlek

8-10 minutes at sub-half-marathon pace, 8-10 minutes at marathon pace, 8-10 minutes at 15k pace, 8-10 minutes at close to half-marathon pace, 8-10 minutes at 15K pace closing down to 10K pace

Middle distance (still racing)

6 x 300 @ (well under) sub-mile pace with 1:30 rest
6 x 200 @800 pace or faster with 1:30 rest

Middle-distance (base mode):
Joaquin-Miller / Redwood Park long tempo or fartlek, see long distance workout but in increments of 6:00-7:00

Monday June 27

Long distance (still racing):
5 x 1200 with 400 rest @5K or better pace

Middle distance (still racing):
5 x 600 @ halfway between 800 and Mile pace with 400 rest

Thursday June 30

Long distance (all):
Firetrail tempo or flat track 8K tempo

Middle distance (all):
Firetrail tempo or flat track 6K tempo

New workouts through April

2011-03-21T10:15:00.000-07:00

March 21, 2011 (Cal Spring Break week)

Long-distance runners

6-7 x 1000 @ close to 5K pace with 400 meters rest

Middle-distance runners

1 mile at 10K pace

2 x 600 meters at sub-mile pace (3:00 rest)

3 x 400 at close to 800 pace (3:00 rest)

5 x 200 at sub-800 pace (200 walk-jog rest, w/ breath deprivation the last 30 meters)

Sprinters

1200 at 5K pace

2 x 300 (fast), full recovery

3 x 150 (very fast, full recovery)

March 22

*12K racers 16 x 200 with 200 jog (but if too tired, see March 23rd option)

March 23

*12K racers running SFSU on March 25th do 6 x 200 with 200 jog

March 24, 2011

Long-distance runners

Steady tempo 3-6 miles (half marathon working down to 15K pace)

Middle-distance runners

Steady 2.5 – 3-mile tempo @ cross country/10K pace)

5 x 300 at Mile pace

Sprinters

March 25, 2011

SFSU Distance Carnival

March 28, 2011

Long-distance runners

4 x 1200 @ close to 5K pace with 400 rest

6 x 300 @ mile pace with 100 walk-jog rest

Middle-distance runners

4 x 600 @ halfway between 800 and mile pace (about 2 seconds per lap slower than 800 pace) with 400 walk-jog rest

3-4 x 60-70 meter “flyers”

Sprinters

8-10 x 100 meters very fast, walk turns

March 31, 2011

Long-distance runners

800 @ half-marathon pace, 400 @ 5K pace for 3-6 miles

Middle-distance runners

5 x 1000 @ 5K pace with 600 rest

Sprinters

2 x 500 meters with 300 jog rest

4 x 300 meters with 100 walk-jog rest

April 1st, 2011

Long-awaited new double-eagle fighting over strawberry club logo Fanny packs issued

2-3 Jumping Jacks

120-mile run @5K pace followed by 7 x Mt. Diablo hill repeats, w/ 30-mile cool down

3 push-ups

April 2, 2011

Johnny Mathis Invitational

April 4, 2011 (*Mathis competitors push this workout till Tuesday, April 5th)

Long-distance runners

400-800-1200-800-1200-800-400 @ 5K pace or better with 400 rest

Middle-distance runners

200-400-600-400-500-300-200 @ mile pace or better with 2.5 time (of interval) rest

Sprinters

2 x 300 (fast)

6 x 150 (faster)

April 7, 2011

Long-distance runners

800 on/off workout (3-6 miles)

Middle-distance runners

5 x 800 with 400 rest

Sprinters

5 x 500 with 300 walk-jog rest

April 11, 2011

Long-distance runners

800 three-person continuous relay for 8 sets

Take three runners of comparable ability. Person A leads off with the first 400 of their first 800. Person B jumps in with them for THEIR first 400 of their first 800. Person A then rests after completing their second lap of their first 800, while Person C jumps in with Person B for THEIR second 400. Person A then jumps in with Person C for THEIR second 400 while Person B rests between the lap. This continues for 8 x 800 and requires three fairly evenly-paced athletes. The ‘rest’ is the amount of time it takes the runners to complete their lap.

Middle-distance runners

600-450-450-300-300-150-150-150 (fast paces, explained later)

Sprinters

6 x 200

4-5 x 60 meters

April 14, 2011

Long-distance runners

25-30 minutes 5-speed tempo

Middle-distance runners

20-25 minutes of 5-speed tempo

Sprinters

3 x 600 with 400 rest, 3 x 300 with 100 walk-jog rest

April 16, 2011

Woody Wilson Classic (UC Davis)

April 18, 2011

Long-distance runners

12-20 x 400 with 200 rest

Middle-distance runners

16 x 200 with 200 walk-jog rest (breath deprivation last 25 meters)

Sprinters

8 x 200 with 200 walking rest

April 21, 2011

Long-distance runners

3-6 mile tempo

4 x 200

Middle-distance runners

3 mile tempo

4 x 200

Sprinters

2 mile tempo

5 x 100

April 22-23

Brutus Hamilton Meet, Passover

April 24

Zippy 5K, Easter Sunday

April 25, 2011

Long-distance runners

4-5 x 1600 with 400 jog rest

Middle-distance runners

5 x 800 with 800 jog rest

Sprinters

5 x 400 with 400 slow-jog rest

April 28, 2011

Long-distance and middle-distance runners

Uphill Firetrail tempo to bench

Sprinters

Uphill Firetrail tempo

*OR*

2 x 1000

3 x 400

4 x 150

May 1, 2011

Cardinal Invitational, Mills College Invitational, Big Sur 5K

February workouts

2011-02-13T11:19:00.000-08:00

Monday, Feb. 14

Distance runners:

400 (60 seconds recovery)-800-1200-1600-1200-800-400 with 400 recovery (ladder workout, mile pace on the 400, 3-5k pace on the remainder of the intervals)

Middle-distance runners:

400-600-800-1000-800-600-400 (with equal DISTANCE jog rest or 2.5 times interval duration rest, everything should be Mile pace OR FASTER)

Sprinters:

600 fast with 5:00 rest / jog
400 fsst with 4:00 rest / jog
3 x 200 fast with 3:00 rest / jog
4 x 60 @95-97% all out with ample rest (3-5 mins.)

*/**Wednesday, Feb 16

*If competing in Cal's weekend all-comer's meet on 2/19

*All runners (800 meters and above): 8-12 x 200 @ 800 pace or just off with 200 rest

**Sprinters do 8-10 x 100 FAST with full recovery

Thursday, Feb. 17

Middle- and long-distance runners 500 hard, 300 float for 3-5 miles

Sprinters: 2 miles steady, 4 x 300 FAST with full recovery

Monday, Feb. 21

Distance runners:

8 x 800 with decreasing rest (time below indicates when to start next interval):

(sub 2:25-30 group): 4:15, 4:00, 3:45, 3:30, 3:15, 3:00, 2:45
(sub 2:40-45 group): 4:30, 4:15, 4;00, 3:45, 3:30, 3:15, 3:00
(sub 2:55-3:00 group): 4:45, 4:30, 4:15, 4:00, 3:45, 3:30, 3:15
(sub 3:10-15 group): 5:00, 4:45, 4;30, 4:15, 4:00, 3:45, 3:30
(sub 3:25-30 group): 5:15, 5;00, 4:45, 4;30, 4:15, 4:00, 3:45

Middle-distance runners

2 x 800 at faster than 3K pace, full recovery
600@ 1K pace, full recovery
1 x 500 @ 800 pace, full recovery
2 x 300@ sub-800 pace, full recovery
1 x 300 ALL OUT
3 x 80 meters (FAST)

Sprinters:

3 x 300 fast with 500 jog rest
6 x 100 (close to 400-meter pace) with full recovery

Thursday, Feb. 24

Distance runners:

800 on/offs (3-7 miles)

Middle distance runners:

6-7 x 800 @ sub 5K pace with 400 rest
4 x 200 with 200 jog

Sprinters: 5 x 400 with 600 jog rest, 4 x 100 meters (fast)

Monday, Feb. 28

Distance runners:

4-6 x Mile @ close to 5K pace with 400 jog rest (hammer the 2nd or 3rd one and the last one)

Middle-distance runners:

8 x 400 @sub-Mile pace with 1:30-2:00 rest. Run No. 3, 6, 8 at close to 800 pace!

Sprinters:

1600 @ 10K pace
5-6 x 200 @ close to 400 pace, with 4:00-5:00 recovery

Thursday, March 3

All (*middle and long-distance runners): 25-30 minutes straight tempo workout

*Middle-distance runners do 2.5 miles then 2400 meters of 100 on/offs

Monday, March 7

Distance runners:

8-12 x 700 @ 3-5K pace with 300 rest

Middle-distance runners:

5 x 300 @ sub-mile pace with 100 walk-jog rest)
Jog 500 after 5th rep
2 sets with 8-10 minutes between sets
2 x 300 @ 800 pace with 100 walk the turn, make it full recovery
1 x 300 ALL OUT (i.e. 41 for Josh)

Sprinters:

1 x Mile at 10K pace, full recovery
6 x 200 at close to 400 pace (LOTS of recovery)

Thursday, March 10

Distance runners: 25-30 minutes of the 5-speed tempo, 4-5 x 200 with 200 jog

Middle distance runners:

20 minutes of 5-speed plus 6 x 200 @ 800 (or sub 800) pace

Sprinters:

3 x 600 at Mile pace with full rest
4 x 400 at 800 pace with 400 jog
4 x 60 meters FAST

Monday, March 14

Distance runners:

5-8 x 1000 @ 5K pace with 400 (about 2/3-3/4 repetition time duration) rest

Middle-distance runners:

2000 @10K pace, jog 5:00, then ...

2 sets (5-10 walk-jogging minutes between sets):
800 @Mile pace (walk/jog 2:30)
400 @ 800 pace (walkjog 2:30-3;00
300 ALL OUT

Thursday, March 17

Middle- and long distance runners): Firetrail uphill tempo to bench

Sprinters: 8 x 100 at close to all out with FULL recovery

January-early February workouts

2011-01-09T21:52:00.000-08:00

Welcome back to Berkeley, first of all, for many of you after a fantastic fall season and much-deserved break. Each one of you will come back at various levels/stages of rustiness and recovery so I will be making individual adjustments to many of these workouts as needed. Some of you are raring to go, others are two weeks away from being ready to rock an interval workout. I will also factor in weather conditions as we can be subjected to everything from 38-72 degrees in the next month. If you don't believe me just remember those low 80s in mid-November followed by the monsoons which lashed, thrashed and trashed the GG Park cross country course. Without further ado...drum roll please...the workouts!

Monday, January 10
Distance runners:

*5 x 1200 @8K down to 5K pace w/ 400 rest;

*(First workout of the season athletes, do a basic 4-5 mile progression tempo at half-marathon to 10k pace)

Middle-distance runners:

5 x 800 approaching Mile pace with 800 rest (full recovery = MHR 120-125 before resuming next repetition)

Thursday, January 13

All runners:

4-5 miles w/ 500 @ 5-8K pace, 300 @ sub-marathon float pace

Monday, January 17

Distance runners:

5-7 x 900 approaching 5K pace with 300 rest
3 x 600 @ 3K or better pace with 400 rest

Middle-distance runners:

11 x 300 @ Mile pace with 100 walk-jog + 30 seconds rest if needed

Thursday, January 20

All runners:
3-5 mile tempo, 5 x 200 with 200 rest
Monday, January 24
Distance runners:
6 x 700 @ 3K-5K pace with 300 rest

6 x Le Conte Hill (aggressive)
Middle-distance runners:
1000 at 3K pace
600 (mile pace) = distance rest
400 (sub mile pace) = distance rest
300 (sub 800 pace) with = or greater rest
4 x Le Conte Hill (aggressive)
Thursday, January 27
All runners:
20-35 minutes 5-speed tempo
Monday, January 31

Distance runners:

5-8 x 1000 @ 5-8K pace with 400 rest (last 25 meters of each 1000-meter rep, incorporate 25-meter breath deprivation)

Middle-distance runners:

6-7 x 500 with 700 rest (last 25 meters of each 700-meter rep, incorporate 25-meter breath deprivation)
Thursday, February 3

Distance runners:

15-18 laps total: 400 @3K-5K pace, 800 @half-marathon to marathon pace

Middle-distance runners:
12 laps total (same workout) 5;00 rest then + 3 x 300 @ sub-Mile pace with 100 meter walk (2:00) rest

Monday, February 7

Distance runners:

10 x 600 with 400 rest

Middle-distance runners:

1600 @ 10K pace
5 x 400 with = rest
4 x 300 with = rest
3 x 200 with = rest + 30 seconds extra

Thursday, February 10

All runners:

3-6 miles 800 on/offs

Workouts till season's end

2010-11-01T14:38:00.000-07:00

Well, it's that time of year again...the END of the cross country season is nigh. Here are the final workouts of the season and they'll take us through the Christmas Relays (or club cross country nationals weekend). After this, I recommend some sort of break from running hard let alone interval training for a few weeks. We can arrange to continue to meet at the track at a certain time (or another location) and simply head out for a run which meets your needs for the day, whether it's on the track or around town. Many Strawberries will be out of town during the academic winter break so workout attendance is likely to be paltry for a month or so.

Monday, Nov. 1

3-4 x 800 at 5K pace with 400 rest, THEN 3-4 x 800 at 5K pace with 200 (TWO-HUNDRED) rest.

Thursday, Nov. 4

Steady 4-5 mile tempo

Monday, Nov. 8

5-6 x 1000 @ XC down to 5K pace with 400 rest, 4-5 x 200 with 200 rest

Thursday, Nov. 11

5-speed tempo, 25-30 minutes

Monday, Nov. 15

4 x 1200 with 400 rest at cross country pace, 5 x 300 at Mile pace (walk-jog 100)

Thursday, Nov. 18

6-8 x 400 with 200 rest

Monday, Nov. 22

10 x 200 with 200 rest

Thursday, Nov 25

Find a 5K race or do an on your own run. I've always enjoyed longer runs on Thanksgiving morning so I could gnosh turkey with less guilt later.

Monday, Nov. 28

7 x 800 with 400 rest

Thursday, Dec. 1

800 'on-offs' (800 at half marathon to marathon pace, 800 at cross country to 5K pace)

Monday, Dec. 5

400-800-1200-800-1200-800-400 "M" ladder workout (with 400 rest)

Thursday, Dec. 8

Steady 4-5 mile tempo

LAST OFFICIAL WORKOUT UNTIL JANUARY ALTHOUGH THE GROUP WILL CONTINUE TO MEET AND TRAIN AS NEEDED THROUGH WINTER BREAK. Contact me at coachcarlrose AT gmail DOT com if you have any questions.

Getting into the XC swing of things

2010-09-23T14:05:00.000-07:00

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.

Workouts for August going into September

2010-08-09T15:15:00.000-07:00

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)

Summer training workouts

2010-07-02T16:06:00.000-07:00

Hey gang. Many of you have seen the light at the end of the tunnel and thankfully it's not a train! You are at the end of a very long and track and road-racing season. I am going to continue to post track workouts to sustain the club's continuity, however many of you should revert to base-building mode during the summer.

Monday July 5 (I won't be in attendance)

Distance runners: 12-16 x 400 @ 3K pace with 200 rest
Middle-distance runners: 3 x 200 in 27 or better (for 1:58-59 guys), as much rest as needed

Thursday July 8

All: Uphill Firetrail tempo to bench look-out or 25:00, whichever comes LAST

Friday-Saturday July 9-10

USATF Club Nationals at SF State University! Come root on our Strawberry Canyon TC runners as they square off against club runners from all over the nation. This should be a intimate but fun event.

Monday July 12

Distance runners: 3 x 1200 @ 5k pace w/ 400 rest AND 6 x 400 @ sub-3K pace with 200 rest
Middle-distance runners: 5 x 800 with 800 rest at 3k working down to Mile pace

Thursday July 15

Distance runners: 3-5 Mile straight tempo on the track or 20-30:00 on the trail
Middle-distance runners: 6 x 300 at 800 pace with full recovery (HR < 125)

Monday July 19

Distance runners: 7-12 x 700 with 300 rest
Middle-distance runners: (Master's Nationals) 4 x 200 in 27 or better with full recovery

Thursday July 22

Distance runners: 20:00-30:00 5-speed workout, either on a flatter trail or the track
Middle-distance runners: Break or distance runners workout

Monday July 26

Distance runners: 3-6 x Mile
Middle-distance runners: 4 x 500 @ 3K pace with 300 rest; 4 x 300 @ sub-Mile pace with 500 rest

Thursday July 29

All runners: 500 at half-marathon pace, 300 at 5K pace for 20:00-30:00 minutes, or 30-40:00 of 90 seconds at cross country / 3:30 at marathon pace on the trails

Monday August 3

Distance runners: 6-10 x 800 with 400 rest
Middle-distance runners: 10 x 400 with 400 rest

Thursday August 6

Distance runners: Uphill Firetrail tempo to the bench look-out or 25:00, whichever comes LAST
Middle distance runners: Join in tempo or 10 x Le Conte Hill (about 50-60 seconds) with jog back down

Monday August 10

Distance runners: 3-5 x Lower Firetrail repeats to the Connector w/ jog back down
Middle distance runners: 7 x 2;00 up lower Firetrail w/ jog back down

Thursday August 13

Terrific USATF links

2010-06-16T16:33:00.000-07:00

Homework assignment: Below are the links from the best USATF conference many coaches and athletes have ever attended, the Dec. 2006 Podium education Project of 2007 in Las Vegas, NV.

You can listen to podcasts from the event at this website:

http://www.usatf.org/groups/Coaches/
You can view the powerpoints at this website:

http://www.usatf.org/groups/Coaches/library/EnduranceTraining/

Summer base mode

2010-06-10T11:46:00.000-07:00

Here is a general breakdown of summer base training for the good number of you who are not doing many structured workouts for a couple of months. Eva Stuart had initially asked about it, but I may not have been specific enough so I went back to an old log.

It's simpler than structured workouts and relies on the "minutes" system instead of miles in the summer. Generally what happens is the mileage increases by up to one-third or more for a few folks over the course of the summer. Occasional runs on the off-days can also add to the mileage, as well as more emphasis on long runs to gear up for marathon training.

Some more elite groups would start at 450 minutes (all on trails with the exception of tempos) for about 65-70 miles per week and build up from there, so an athlete with the properly developed training capacity can plug in percentages to increase their starting point in mileage. Note the running is not going to be as intense, so your body can handle and absorb more mileage. Also it's OK to join your friends for a swim, bike ride, hike, a soccer game, a game of ultimate--summer is a time of activity so be active and healthy! If you do play ultimate or soccer you might need to shave 20 minutes off of your run the next day, or skip the morning run etc., and play that one by ear.

Week 1
Sunday = OFF (at Colorado they would jog on this day but it seems this day off is better for many of you).

Monday = 55 minutes, maybe give it a decent effort the last half

Tuesday = 65 minutes w/ hills but nothing too crazy

Wednesday = 40 minutes with 4-5 strides, core, abs, light plyos

Thursday = 55 minutes, very similar to Monday, maybe a hillier run

Friday = 30-40 minutes, strides

Saturday = 80 minutes not too hard

TOTAL 320 minutes = ~ 43.5 miles @ 7:30-45 / mile average OR 48 miles @ 6:45-7:00 / mile average

Week 2
Sunday = OFF

Monday = 60 minutes, push 20 minutes at something like 6:20 pace, nothing hard, just an effort

Tuesday = 70 minutes, hills not not too hard

Wednesday = 40 minutes with 4-5 strides

Thursday = 60 minutes, easy first half, harder second half

Friday = 30-40 minutes, strides

Saturday = 85 minutes

TOTAL 340 minutes = ~45.5-46 miles @ 7:30-45 / mile average OR 50 miles @ 6:45-7:00 / mile average

Week 3
Sunday = OFF

Monday = 20 minute morning jog, 50 minute evening run with 6 x 2:00 at 5K pace, nothing crazy

Tuesday = 70 minutes, hills, surge on the uphills and float the run overall but nothing too hard

Wednesday = 45 minutes with 4-5 strides

Thursday = 60 minutes, any pace that feels right, on your own

Friday = 30-40 minutes, strides

Saturday = 85 minutes

Total 355 minutes = 48 miles @ 7:30-45 / mile average OR 53 miles @ 6:45-7:00 average

Week 4
Sunday = off
Monday = 20-minute morning jog, 60-minute evening run: 10-minute warm-up w/ 8 mins. at 6:30 pace, 8:00 at 7:00 pace, 8:00 at 6:20 pace 8:00 at 7:00 pace, 8:00 at 6:00-low pace = 40-minute effort + 10-minute cool down = 60 mins. total for evening run.
Tuesday = 65 minutes easy

Wednesday = 45 minutes easy, strides

Thursday = morning 20-minute jog, evening 50 minutes on rolling loop, surge on every uphill

Friday = 35-45 minutes, strides

Saturday = 90 minutes

TOTAL = 395 minutes = ~53.5 miles @ 7:30-45 / mile average OR 59 miles @ 6:45-7:00 average

The second month would include more doubles and really getting into the long runs a bit more. There is little need to do anything other than a tempo run here and there on the track. After a month of this you might be ready to run harder, but this helps set you up to transition into the base-building groove.

Summer is coming

2010-06-07T11:52:00.000-07:00

Hey all:

With the advent of summer, the scattering to the winds of members for three months, the variety of race interests and training emphasis, as well as the lull in the PAUSATF competitive road-racing season, training will lose a little bit of continuity for some folks. For several of you, this is the time to take a delicious two-week break and rebuild your base for fall cross country. In Boulder, Colorado, we did very little actual track workouts other than tempos for 5-6 weeks or longer. Nevertheless, in the spirit of sustaining continuity I will continue to post track workouts and encourage people to meet there for daily runs up the hill, with the target being USATF open club track and master's club nationals in July. We will all likely converge again in August. It's been a phenomenal spring and considering how new we are this club has enormous potential.

Monday June 7'

Distance runners:

10-12 x 400 @ 5K pace or slightly faster with 400 rest
1200 JOG
1000 meters all out (@ Mile pace or better)

Middle-distance runners:

3200 meters @ 10K-15K pace
recover 5-7:00 (or to HR 120-25 BPM or below)
6 x 400 @ 1 second per lap slower than 800-meter race pace, w/ last two reps @ race pace or better.

Thursday June 10

Distance runners:

Trail option: :90/3:30s @ Tilden Park for those who can get there for 40-50 minutes
90 seconds at cross country-5k pace, 3:30 at marathon pace.

Track option:

400 @ 3K + 800 @ half-marathon pace for 3.0 - 4.5 Miles

Monday June 14

Distance runners:

2 x 1200 with 400 rest
4 x 600 with 400 rest
8 x 200 with 200 rest

Middle-distance runners:

2400 @ 8-10K pace
full recovery
10 x 300 with full recovery @ 1500 working down to 800 pace

Thursday June 17

ALL: Uphill fire trail tempo from track to bench or 25:00 mark, whichever comes LAST. Leave at 6:00.

Monday June 21

Distance runners:

5-6 x 1200 w/ 400 rest

Middle-distance runners:

1600 meters @ 5:20-45 (Josh/Niko), 5:00 (Sean)

TWO sets:

600 @ 800 pace or better on second set, 5:00 recovery
2 x 200 @ 1-2 seconds faster per 200 than 800 pace
8-10 minutes between sets.

Thursday June 24

Long distance runners:

4-5 miles of 800s @ XC pace, 800s @ half-marathon to marathon pace (or equivalent on trail)

Middle-distance runners:

2400 @ 10K-15K pace
4 x 800 @ Mile pace or thereabouts with 800 rest
4 x 200 @ 800 or better pace

Monday June 28

Distance runners:

7 x 800 with 400 rest
5 x 200 with 200 rest

Middle-distance runners:

2400 @ 10K-15K pace
5 x 400 with FULL recovery at 800 pace

Thursday July 1

Distance runners:

Trail option:

30 minutes w/ 60 seconds at Mile pace
4:00 at half-marathon to marathon pace

Track option:

4-5 miles:

400 @ Mile to 3K pace
1200 @ half-marathon to marathon pace

Middle distance runners:

Three sets (5-8 minutes between sets):

1600-2000 @ 5K-10K pace, then:
600 @ sub-Mile pace (400 walk-jog)
300 @ sub-800 pace (rest between sets)

As usual workouts are subject to change in the event of circumstances ranging from races to emphasis.

More May Workouts

2010-05-17T14:40:00.000-07:00

Hey guys-

Sorry for the late posting here, it's been a wild week and everything I wrote for 20 minutes got deleted as I was magically kicked off-line by the oh-so-reliable server. A lot of you are coming off a mini-break as needed in order to reboot and carry on until USATF Club Nationals and various summer meets. The workouts will be posted consistently to sustain the momentum of the club's central activity, however one should take note of time off, periodization, base building and so forth.

Monday May 17

Middle-distance:

500-250-150 (TWO sets)

500 @ 800 pace, 4:00-5:00 rest
250 @ sub 800 pace, 3:00-4:00 rest
150 @ 400 pace (fast); full recovery between sets, walk lap

Long distance:

5-7 x 1000 with 400 rest (2:30 for A group men, 3:00 for women, master's)

Thursday May 20

Middle-distance:

5K timetrial (sub 17:00 Josh and Niko)

Long distance:

4-5 mile tempo @15K pace progressing down to cross country pace, would rather that it be on the track through the Marin 10K to better simulate the race course

Monday May 24

Middle-distance:

600 @ 1200 pace (4-5:00 rest)
400 @ 800 pace (3-4:00 rest)
200 @ 600 pace (2:00 rest)
600 @ 1K pace (4-5:00 rest)
2 x 200 @ sub-600 pace (27-28 sec. Josh/Niko)

Long distance:

1 x Mile @ 5K pace
2 x 1200 @ sub 5K pace
3 x 800 @ 3K pace
(all with 400 rest, 2:30 A men, 3:00 females, masters, do only 1-2 x 800 if racing Monday May 31 and feeling tired)

Thursday May 27

Middle-distance:

8-10 x 200 @ 800 pace, walk-jog 200 (PAUSATF track race May 30).

Long distance:

No more than 25 minutes of the 5 speed tempo workout unless you're out of town and not available for racing the Marin 10K

Monday May 31

Middle-distance workout Tueday June 1 (to be discussed after May 30 meet, we also have the PA road mile June 6)

Long-distance runners have the Marin Memorial Day 10K
Default workout for those not racing = 8 x 800 with 400 rest

Thursday June 3

Middle-distance

3 x 500 with 300 jog rest @ Mile pace (about 68-70 per 400 Niko-Josh); 3:00-4:00 recovery
5 x 300 @ 1K down to 800 pace, with 5:00 (500-meters walk-jog) recovery
3-4 x 60 meters @ 98% to all-out, walk 4:00 between reps, stop at three if knackered

Long-distance

Uphill Firetrail tempo past bench to 25:00-30:00 mark, w/ luxurious recovery jog back down

Workouts going into May

2010-04-26T11:28:00.000-07:00

Monday April 26

Middle distance runners:

10 x 300 starting at between 800- and 1500-meter race pace and finishing under 800-meter race pace with 100 walk/jog.

Long distance runners:

5-6 x 1200 @5K pace with 400 jog rest

Thursday April 29

Middle-distance runners:

2-mile tempo @5K pace + 6 x 200 @sub 800-meter race pace

Long distance runners:

6K - Continuous 4.5 Miles of 400 @3K pace, 800 @half-marathon to marathon pace

Monday May 3

Middle distance runners:

Two sets (6 minutes between sets)
2 x 400 @ 800 pace or sub-800 (5:00 rest)
2 x 300 @ sub-800 pace (4:00 rest 1st 300, 6:00 rest second 300)

Long distance runners:

10-12 x 600 (first 400 @ 5K pace, but kick the last 200 @ Mile pace or better)

Thursday May 6

Middle distance runners:

4 x 400 @ sub-800 pace with 4:00-5:00 rest.

Long distance runners:

The Michigan workout led by Sam Robinson
(fallback option "B" = 5 miles of 800 @ cross country pace, 800 at half- to full marathon pace)

Monday May 10

Middle distance runners:

2 x 800 @ sub-3K pace with 800 jog rest
1 x 600 @ sub-Mile pace with 400 walk-jog rest
4 x 300 @ sub-800 pace with 4:00-5:00 rest

Long distance runners

Five speed workout (3-6 Miles)

Thursday May 13

Middle distance runners:

5 x 800 with 800 rest @ close to Mile pace

Long distance runners:

6K - 8K 500 @ 5K pace, 300 @ marathon pace

April notes and workouts

2010-03-23T16:39:00.000-07:00

A general note, let's start bringing digital cameras to races or even workouts so we can snag some good group photos. Also for anyone trying to reach me specifically, the best way is via two emails: coachcarlrose AT gmail DOT com or cerose88 AT aol DOT com.

After spending the year beating Cal's track into submission, our club will have an active volunteers role with the internationally renowned Brutus Hamilton Distance Carnival on Friday evening, April 23rd, assisting the University of California track and field program with its timing of the meet. Anyone interested in spending a pleasant evening helping the University of California and New York Roadrunners Association with the lap counting duties (while sitting right at track side) should notify me so I can submit a master list to assistant coach John Rembao. Last year we had little problem filling up the 15 or so timing slots they had available for the meet, and many of you have expressed interest this year as well. I recommend you plan to dress somewhat warmly for this and bring a snack plus water.

In addition to receiving a snazzy T-shirt, last year's race volunteers were treated to meeting some of the world's best runners, as well as witnessing nine men dip under 28:00 for the 10000 right there on the Cal track we train on. We may even get some of our own runners into the "B" heats of the 800, 1500 and 5000. There is a possibility I might have some Kenyans I coach entered into the "A" heat of the meet as well, unless they are given an irresistible offer to chase road race prize money.

Our club has also been invited to help with the Pac 10 conference championships, which are to be held on Saturday May 15th and Sunday May 16th also at UC Berkeley. This is one of the most electrifying and competitive college meets of the season.

Last but not least, on May 1st (cutting it close to finals week) we should ponder a road trip down to Stanford to watch arguably the best track meet in the United States, the Payton Jordan Distance Classic at Stanford University in Palo Alto on Saturday. This will be quite a feast for distance track aficianados and the drive is one hour each way.

And what of the Berries? Indeed, substantial PR race options await. 'Tis the season to jump into your fast local races and dwindling opportunities remain to do so. This is a list of reasonably competitive accessible road races and track meets to participate in in addition to the spectator events we might want to consider watching live. I have not evaluated possible races in venues such as Santa Barbara, Los Angeles or Oregon we could potentially draw a bead on, but they routinely host fast races and meets and might be worth checking into. If we are sufficiently motivated and organized, a weekend road trip could be in order. Do consider the Chico State Twilight meet, however, that one could be better than expected.

PAUSATF ROAD RACES:

Sunday April 18: Zippy 5K in San Francisco's Golden Gate Park. The course is not that fast, about 30 seconds slower than the track.

Sunday April 25: Big Sur 5K in Carmel. This is a long and not inexpensive way to score some points for the club, and it also coincides with the Brutus Hamilton Invitational meet at UC-Berkeley, which we will have an active role in.

Monday May 31: Marin 10K in Kentfield, a flat and fast road race.

Sunday June 6: Downtown San Rafael Mile, recently added to the PAUSATF circuit, it might present our hardy middle-distance crew with a chance to shine.

The next major road race isn't until the Humboldt Half Marathon on October 17th. There will be some earlier season cross country races to consider.

*NORCAL AND CENTRAL VALLEY TRACK MEETS (*this list is partial):

Friday, March 26: San Francisco State University Distance Carnival (@ SFSU).

Saturday, April 3: San Francisco State University Johnny Mathis Invitational (@ SFSU).

Friday-Saturday, April 9-10: Chico Distance Carnival (@ CSU-Chico)

*Three hour drive each way but a potentially fast track meet

Saturday, April 17: Woody Wilson Invitational (@ UC Davis)

Friday-Saturday, April 23-24: Brutus Hamilton Invitational (@ UC Berkeley)

Friday, April 23: Diablo Valley College Harlan Anderson Twilight meet (@ DVCC).

Saturday, May 1: Payton Jordan Invitational (@ Stanford University)

Saturday, May 8: Sac State Open (@ CSU-Sacramento)

Friday, May 14: Mills College Open (@ Merritt College, Oakland, CA)

Friday May 14, CSU-Stanislaus Last Chance Twilight Qualifier (@ Turlock, CA)

Saturday-Sunday, May 15-16: Pacific 10 Conference Championships (@ UC Berkeley)

Saturday, May 15: Senior Games (@ Sierra High School, Rocklin, CA)

Sunday, May 23: PAUSATF Championships (@ College of San Mateo)

STRAWBERRY CANYON TRACK CLUB WORKOUTS:

Monday, March 29:

Middle distance crew

12 to 16 reps x 200 @ Mile working down to 800 pace with 200 walk-jog rest

Long distance crew

24 to 40 reps. x 200 @ 3K working down to Mile pace with 200 jog

Thursday, April 1:

Long distance crew

800 @ half-marathon to marathon pace, 400 @ 3K pace (3-6 miles total)

Middle distance crew

10 x 400 with 400 jog rest

Monday, April 5:

Middle distance crew

5 x 400 @ sub-800 pace with full recovery.

Long distance crew

8-12 x 600 @ 3K pace with 200 jog + 15 seconds rest

Thursday, April 8

Middle and long distance crew (all)

20-45 minute 5-speed workout

*Possibly up at Tilden Park's Wildcat Trail if we can collectively organize this.

Monday, April 12

Middle distance crew

1 x 600 @ Mile pace

Full recovery

2 x 450 @ sub-Mile pace

Full recovery

3 x 300 @ 800 pace

Walk 100 (full recovery)

4 x 150 @ 400 pace (full recovery)

Long distance crew

THE MICHIGAN WORKOUT led by Samuel Robinson

Thursday, April 15

Middle distance crew (those not racing Woody Wilson)

5K timetrial

Recovery jog for 10 minutes,

4 x 150 @ 800 pace with 250 walk-jog

Long distance crew

3-6 Miles of 800-meter on-offs (@ cross country or 8K pace and marathon pace)

Monday, April 18

Middle distance crew

1600 run at marathon pace with 3:00-5:00 (full) recovery

4 x 400 @ sub-800 pace with 6:00-8:00 recovery

Long distance crew

5-7 x 1000 @ 5K pace with 60 seconds recovery

Thursday, April 22 (double speed week)

Middle distance crew

10 x 200 @ 800 or faster pace with walk 200

Long distance crew

6-7 x 1000 with 400 rest @ 5K pace, kick hard @ Mile pace the last 200

Workouts Through March 25

2010-03-18T08:54:00.001-07:00

Everyone please note that Jack Wallace will be leading optional dynamic motion drill sequences prior to Monday and Thursday workouts. Also take note of the recommended paces included in this sequence of workouts. Devon Walton is going to help prepare green sheet replicas from his Nike Farm Team days for those of you who expressed an interest in having these available.

Monday March 8

Middle distance crew:

300 @ 800 pace (100 walk rest)

200 @ 600 pace (200 walk-jog rest)
(4-5 sets)

Long distance crew:

6-8 x 1000 @ 5K pace or faster with 400 walk-jog rest

Thursday March 11

Middle distance crew:

5-6 x 800 @ 3200-5K pace with 400 walk-jog rest

Long distance crew:

500 @ cross country to 5K pace
300 @ marathon pace
(total 4-5 miles or 6400-8K)

Monday March 15

Middle distance crew:

1000 @ Mile pace
walk 400
800 @ sub-mile pace
walk 300, jog 100
600 @ 1K pace
walk 200, jog 200
400 @ 800 pace
walk 100, jog 300
200 @ fast pace
cool down

Long distance crew:

7 x 800 @ 5K working down to 3K pace with 400 jog
4 x 200 @ 800 pace or faster

Thursday March 18

Middle and long distance crew:

800 on/offs (800 @ marathon pace, 800 @ cross country working down to 5K pace for 2.5-5.0 miles)

Middle distance runners do 2.5-3.0 miles of 800 on/offs, then jog easily for 5:00, then do 1 Mile of 100-meter "straights and turns" i.e. jog the turns, sprint the straightaways.

Note that there is a major PAUSATF 12K race for our club on Sunday March 21st.

Monday March 22

Long distance crew:

5-6 x 1200 @ cross country own to 5K pace with 400 jog rest

Middle distance crew:

3 x 400 @ sub-mile pace with 400 walk-jog rest
4 x 300 @ 800 pace with 300 walk, jog rest
5 x 200 @ 600 or better pace with 200 walk jog rest

Thursday March 25

NOTE there is a major meet for us at SF State on Friday March 26th.

3-7 mile tempo steady state tempo @ half-marathon working down to 10K pace.

Workouts update and club-related notes

2010-02-10T11:26:00.000-08:00

Hey everyone! Some random notes are sprinkled in here along with the next few weeks worth of workouts. We hope to have more appropriate track season weather in store for us (fingers crossed) and will have more daylight to manage our workouts over at the University of California's Edwards track facility. Hang tough, springtime and daylights savings are not that far away. I also wanted to point out to some of you newer members now is the time to order your singlets (specify men's or women's as well as sizes) as club president Joe Binder is putting in all singlet requests fairly soon.

If you wish to compete in scoring races for the Strawberry Canyon Track Club it will also be necessary to register as a club member with the Pacific Association of the USATF (http://www.pausatf.org/) for the 2010 racing calendar year. A 'join now' button feature is available on this Web site directly linking you to this page, and our club's numeric affiliation is Tean #384. All Pacific Striders are welcomed with open arms and yet they will need to update or correct their status with PAUSATF as well as order singlets with Joe Binder.
Note our Saturday morning long run sites are sometimes decided on the fly, and typically rotate between Redwood Park in the Oakland Hills at Skyline Gate, the Wildcat Trail near Jewell Lake in Tilden Park and an occasional jaunt to Marin County or San Francisco for a long run in a new environment. There is also a rumor of a Palo Alto-area run soon.

If it's raining cats and dogs, we will default and head over to the Lafayette-Moraga bike Path or Iron Horse Trail in the East Bay. The long runs typically range from 8-18 miles and marathoners/ultra-marathoners with unique mileage requirements are recommended to arrive early, log their requisite extra hour or whatever their training program's volume calls for, and join up with the group for the remainder of the run.

In addition to the two big track meets, there are two PAUSATF races on the docket for March, the 10-mile in Redding and the ATB 12K in SF/Marin. Let myself or an officer know if you have any questions or comments. Tim Keenan was coordinating the 10-mile race and his email is t.keenan@att.net.

On a prelimiary note, we will be volunteering at the Brutus Hamilton and Pac-10 track meets in April and May at UC-Berkeley. Keep an eye out for volunteer and lap-counting volunteer requests, and this is a wonderful opportunity to get up close and personal with world-class runners as we will be trackside.

Last but not least, Wednesday is noted as a drills and core conditioning day and Eva Stuart has wisely availed herself of Mark Jellison's recommended drills, plyos and speed/strength/core conditioning classes held at Cal's track on Wednesdays. It is open to all Cal students, staff and faculty. Mixing that in with an easy 30-50 minute jog is conducive to get in the auxiliary work all in one very capably instructed training session.

The workouts (subject to tweaking):
Monday, Feb. 15
Long distance runners:
4-5 x 800 with 400 rest AND 3-5 x 800 with 200 jog rest
1500-3K runners:
400-600-800-1000-800-600-400 with equal distance walk-jog rest
800-meter runners:
3 x 800 ( between 3K down to 1500 pace) with 800 rest (no spikes) AND 5 x Le Conte Hill
Thursday, Feb. 18
600 at sub-15K pace + 200 at sub-5K pace (3-6 Miles all)
(All-comer meet distance racers do 6-8 x 60-90 second trail fartlek run on Wednesday, Feb. 17; midle-distance runners do 8-10 x 200 in spikes with 200 slow rest; distance runners can opt for the 200s)
Monday, Feb. 22
Long distance runners:
*3 x 1200 with 400 rest *milers do 2 x 1200 but harder AND all do 6 x 400 with 200 rest AND 2 x 300 with 100 walk rest (fast 300s)
Middle distance (800-meter) runners (wear spikes if you have them):

1000 or 1200 at sub-3K/close to 1500 pace, full recovery; 10 x 200 with 200 walk-jog rest
Thursday, Feb. 25
All runners: 5-speed tempo (20-40 minutes)

I believe there is another all-comers meet at Los Gatos on Feb. 27.
Monday, March 1
Long distance crew:
2 x Mile with 400 rest AND 6-10 x 600 meters with 200 rest
Middle distance crew:

4 x 600 meters with 1000 rest (long recovery rest, run these hard) AND 4 x 150 meters with 250 walk-jog.

Thursday March 4
Straight tempo run, 3-7 miles decreasing pace a few seconds per mile each mile (possible uphill firetrail tempo depending on weather/lighting).

February Workouts

2010-01-29T09:00:00.000-08:00

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

2010-01-20T10:50:00.000-08:00

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

2010-01-04T09:49:00.000-08:00

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