Saturday- 2/23/08- MEET OF CHAMPS. PRACTICE ON YOUR OWN- RUN ON SAFE ROADS FOR 80-100 MINUTES TODAY OR SUNDAY!!!
Thursday-2/21/08-Bowerman specials. 8X400 w/ 125m rest. Kids warm-up for 2 miles followed by 400’s @ 70,68.4,67,68,70,69,69,69. Girls hit 73,78,79,79,82,77,80,78. Easy cooldown. Katie runs for 40 minutes and does easy 200’s @ RP practicing following. Brian and Sam hit 7 miles @ 6:30 pace followed by easy strides. Schoepfer fit in two 800’s in the middle, 2:21 and 2:22- he’d rush over to the 200 mark and finish with the guys- looked good.
Wednesday-2/20/08-most kids do a recovery run. Keith does a 2 mile warm-up and a mixture of race pace efforts, walkin him through his race this Saturday. Katie does 5 miles up at 7:30 pace followed by 2×200@ RP, followed by 4×400@ 80 with 125m jog between each. 2 laps down after. McKee and Franks run an hour @ 6:45 pace. Mancuso and Brian run for 40 minutes @ maintenance pace followed by strides (10). Brian runs 4 miles am.
Tuesday-2/19/08- Most kids do a 20 minute warm-up (Brian and Mancuso did 35:00 minutes up. 4 mile tempo on track (it was very windy and quite cold). McKee runs 23:02, Franks 23:28, Schophs- 23:34, Mnm 24:35, Wallack- 25:00, Brad 24:56, 50- 21:04 (517, 514, 515, 514) Mancuso- 22:56. Mancuso follows with 3 400’s on a 2 minute cycle. Brian does 6X 400’s on a 2 minute cycle in 64-67. Everyone 2 laps down. 50 does 4 miles am with Winston on his chopper….for, you know, protection and stuff for 15 miles on the day. Girls do 4 miles tempo as well- it was a strugle with the weather- Ashley runs great. Core after. Katie does a two mile warm-up and 4.7 miles at threshold (6:15 or so) followed by a short cooldown. Tiffy runs 38 minutes for 5 miles on her own.
Monday-2/18/08- Team runs easy recovery- distance plus strides, KK runs 40 minutes plus strides, Brian runs about 10 plus strides for 10.5, Mancuso 50 min. plus strides. Great weather, 65-70 degrees.