Sagarin wrote:
Does anyone know how Fernandez trains? I mean, is he one of these 120-mile per week kids or is a 40-mile per week prodigy?
I am going to over simplify here, but Riverbank trains pretty hard. Not off the hook hard, but hard enough to field good cc teams every year, even when they aren't loaded with talent.
In the past, they would sort of fade toward the end of the school year. I can remember many of their athletes dominating during cross and early track season, but faring poorly come championship time in track. This does not seem to be the case anymore. I think that coach Edwards has backed off the gas just a little bit. Frankly, I think it was German who helped him do so. German ran so well off of so little, so early on that Coach Edwards had the luxury of bringing him along slow and winning a state title (15:14 to win Cal State D4 as a sophomore). Knowing that German has had some injuries has also helped hold the over all training down.
I don't know a whole lot of their training, but he does about 70mpw with a 14 mile long run on Sundays. He doubles pretty frequently. Early season they run a fair ammount of short intervals with short recovery (but I think German may be doing longer stuff than his teammates) for instance, German mentioned doing 20 x 200 @ 30 with 30 sec recovery pretty early on in the cross country season. Later in the season, they back off the intensity and try to run longer intervals (1 to 1.5 miles) at cross country race pace, with a fair ammount of rest. I know that one of Germans key workouts this year was a cruise interval session of 4 x 1 mile in the low to mid 4:40s with 1 min recovery. This was done in trainers, on a slightly rolling paved road.
I don't know as much about what they have been doing for track. Their coaches are always kind of hush hush. Scratch that, coach Edwards likes to talk in generalities, but stays away from discussing specific wokrouts and training plans.