Week of 1/21/08

Sunday-SAT GROUP- 75 minutes at maintenance pace- followed by one more mile repeat at tempo than you did last week. Leung runs 12.6 miles at 5:55 pace followed by 4 miles at tempo (5:10-15/mi.) for a total of 16.6.

Saturday-Katie- do 8 miles at 6:43 pace followed by 3 miles at 6:20 pace.  11 total.

Meet at ALEXANDER RD. 9:30 am

Friday-13 minutes warm-up, drill n strides (6) Brian , Mancuso and Shoep, 1000@ 2:39.5 2:46, 2:56, 60 seconds rest 600’s in 1:36, 1:44, 1:50 (about) then repeat 400’s at R pace (Brian 63, 61, 61, 61), Mancuso (66,64,63,) Schoepfer (68,67,98, Ladies-13 minutes up, drills strides, Katie, and Tiffy go 2x800m at 2:45 then 4×400 at < 80, 2 laps and plyometrics.

Thursday-PRE MEET FOR MOST (20 MIN + STRIDES)

Brian (3 mi am) + Sam- 30 min. warm-up- Sam – 4 mile tempo on track 5:30,5:31, 5:35, 5:29 for 4 miles in 22:04- Brian – 5 mile tempo at 5:16, 5:17, 5:17, 5:08, 5:12 for 26:15 for 8k. short cooldown + strides.  PRE MEET FOR MOST (20 MIN + STRIDES) Katie n Tiff do 30 minutes easy followed by 5k and 4 miles at tempo, Tiffy did 19:59 for three miles with a 200m kicker to reach 20:43 at 5k, Katie hit 25:18 for 4 miles- both ran 2 laps easy, followed by strides and core.Wednesday-Easy Run of 30- 50 minutes followed by strides.  MD Guys and girls finished with progressive 200’s, each getting faster.Tuesday-Track work- cold and rainy. 13 minutes, stretch, drills and strides (8) for everyone.

MD- 500 @1:10-1:12, 300 @ <45, 150 ‘fast’ X 2

LD (JV) Easy workout at race pace.

LD- 1200, 800, 400 @ I Pace, 3200 at tempo, 800, 400, 200 at R. 

 Girls-

Track work- cold and rainy. 13 minutes, stretch, drills and strides (8) for everyone.

MD- 500 @1:10-1:12, 300 @ <45, 150 ‘fast’ X 2

LD- 1200, 800, 400 @ I Pace, 3200 at tempo, 400 at R.

 

Monday- Easy Miles OYO