Week of 2/4/08

  • SUNDAY-Sectionals! Great job Pirates!! Girls win! Guys sweep distance events!
  • SATURDAY- 80-100 minute run at Tow Path
  • FRIDAY- Easy running and core work.
  • THURSDAY-Sectional Team runs distance 45 min. (BL 4 miles am) and strides after followed by 400 reps of core work.. Those not running sectionals run 8×400 with a measured rest in 75 seconds.  Sectionals team does 35 minutes followed by 3 400’s @ easy, medium, hard, short cooldown and core. Everyone else did 8×400 @ 83 with a measured recovery. Core after.
  • WEDNESDAY-30 minutes up (15 for BL) drills, strides, Mancuso and Schoefs did 3×200 in 30-31, then 800 in 2:11, then a few 400’s running negative split- 2 laps easy 12 barefoot strides, Keith and Darmofal did a mixture of 200’s and 400’s at race pace. BL did 1000m in 2:37.9, then an 800 (1st 400 @ 32 GP, 2nd 400 @ GMP). BL did 4 miles am. easy run and 200’s with plyo’s.
  • TUESDAY- Brian- 6 miles at Maintenance pace, followed by 10k at threshold- miles of 519/517/516/515/511/514+ 1 lap, 10 strides after – 5 bf, Mancuso felt like crap- 5 miles plus 4 miles, 5:38, 5:38, 5:40, jogged a lap 5:20, jogged a mile- 10 strides, 12.5 for Brian. 10.5 for Sam.Katie and Tingy 5 miles plus 4-5 miles at tempo- Katie felt tired. Katie’s last 5 32:28 606/1238/1920/2600/3228- 10 strides after. Ting Ting ran 4 miles and MD did 9×300 Bowerman Specials at E, M, and Hard or 32, 16, and 8 pace- 100 push jog between.
  • MONDAY-40-45 minutes recovery run for varsity.  (Brian completed a 4 mile run a.m.)10-12 strides, core following.