Week of 1/28

Sunday-MCC- we did great- Brian and Sam do great and Katie wins big in a new Meet record time! Go Pirates!!!

Saturday-oyo due to belly illness

Friday-Easy Distance 40-60 min.

Thursday-County Team does 30-45 minutes followed by 12-16 strides.  BL does 4 miles am + 7 miles PM.  Teams do 12-16 strides following. JV does 2 miles up and 10-14 200’s with plyo hops in between reps.  2 laps down plus 400 reps of core. County Team does 30-45 minutes followed by 12-16 strides.  BL does 4 miles am + 7 miles PM.  Teams do 12-16 strides following. JV does 2 miles up and 10-14 200’s with plyo hops in between reps.  2 laps down plus 400 reps of core.

Wednesday-2 miles up, 10 x 200 slightly faster than race pace. Keith hit <29- except one where he tried unsuccessfully to catch Coach Wayton- judging by the heavy breathing behind me I’d say he was about 27.  Rest was jog across track. Same as boys- Katie did 6x plyos at 26″ between repeats.

Tuesday-Varsity Easy recovery run plus strides. (BL= 30 minutes am / 40 minutes pm) JV did classic 4-3-2-1.  Mile was 4:58, 1200 was 3:44, 800 in 2:19, and 62 for leaders, rest was half of last repeat.  Varsity Easy recovery run plus strides. Classic 4321- girls hit 5:59, 4:30, 2:52, 78.  Good workout.

Monday-2 miles up (bl 4 miles am), drills, strides (8) LD guys do 1200 @GMP, rest 30 seconds, 400 all out.  BL did 3:18 and 62, felt tired from yesterday, Mancuso was 3:23 and 68, Schoefs and Schmidts ran 3:30 and 71, jog 10 minutes and did 6x200w/ full rec, avg. 28-30, 800 cd and core, md guys did 600/ 200 @ race pace followed by 6x 150 ‘fast’.  Keith hit 1:27/ 30.  Long distance did same as guys – Kellner hit 4:06 and 78, others slightly slower.  followed by 6x 200 at 35-7. Kellner did plyo’s between, MD same as MD guys BB, ran 1:46 and 35. followed by 6×150. EVERYONE LOOKED GREAT!!!