Sunday 12/7/08-Katie ran an hour on the treadmill to prepare for warm conditions in San Diego- Coach Wayton began “Project Ironsides” with Keith. Check it out on Project Ironsides.
Saturday 12-6/08-Katie ran for a steady hour- Others began their transition into our hybrid fusion long run with between 35-70 minutes followed by 1-2 miles of threshold miles- Schoepfer and Nick lead us home on the milers in the mid 5’s- Dan Sheldon led the beginers with a 5:30! Great job Pirates!
Friday 12/5/08-Most kids did a sort rec overy run with strides. Katie warmed up for 30 minutes, stretched, drills, strides (8). Ran 3 miles at threshold in 18:20 and went right into a hard 800m run in 2:42- even splits 81/81. Short recovery then 2x 200m fast in 37 and 36. Looked great! Workout stolen from Saugus Valley- worked well without trashing the legs.
Thursdau 12/4/08- Katie takes the day off- everyone else does their warm-up of 13-20 minutes followed by drills and strides (10). Afterwhich groups swithced into their workouts. Most did 200’s with 99m jog across field- Varsity boys fit plyo’s between each. 800 Group of Wallack, Schoepfs, and Nate hit 3*200, 2*300, and 3*200 to introduce pace. Good day- 2 laps down and some core work.
Wednesday 12/3/08-Most indoor tarck kids did between 30-50 minutes plus strides. Katie and Tingy completed 50 minutes and ten strides. Core and stretchign following.
Tuesday 12/2/08- Katie warmed up for 30 minutes followed by strides (8) and drills- then hit 4-3-2-1 with minimal rest- when she was ready to go she went- she hit 5:25/ 4:15ish. 2:49, and 80. Two laps down. 4k of good work. First day of track- girls hit 30 and core- guys hit 40 and core.
Monday 12/1/08-Katie ran 75 minutes at the tow path and hit 8 strides for about 10 miles. Felt good – nice weather.