Workout Wednesday: Claremont HS XC

In this edition of the MileSplit Workout Wednesday feature, we traveled to Claremont, CA for what senior Sydney Hwang called "a bread-and-butter" workout. We followed the nationally ranked Claremont boys and girls teams as they went through a pre-workout core strengthening session, mile repeats at nearby Memorial Park, and a post-workout circuit in the weight room.

Head coach Bill Reeves was not at the practice the day MileSplitCA visited, so assistant Jose Ancona, along with assistant John Thalman and seniors Hwang and Vicente Huerta gave us their unique perspective throughout the sessions.

This workout was filmed before the Nov. 9-10 CIF-Southern Section Prelims. The following week, the Claremont girls won a third consecutive CIF-SS Division II championship with freshman Maddie Coles becoming the first girl in school history to win an individual title. The boys placed second to another nationally ranked team, Newbury Park. The following week, the Claremont girls won a third consecutive CIF-State title and earned a second-consecutive bid to compete at Nike Cross Nationals in Portland, Oregon. The Wolfpack ran the fastest team time of the meet in the 22-team NXN merge and the No. 2 time in the 120-team full-field merge. Coles placed second in the Division II race, had the No. 13 overall time in the meet and the No. 3 time overall among girls in a very talented freshman class.

The boys placed third in the Division II race behind Newbury Park and La Costa Canyon -- two teams that earned NXN bids -- and were sixth overall in the full-field merge.

The Workout

* Eight-minute core circuit

* Three Mile Repeats with the boys goal between 4:55-5:05 and the girls goal between 5:30-6:00

* 1x800 and 1x400 for select runners not competing in the section prelims

* Post-workout weight room circuit