Sunday 9/12/10- off or Long run for those who competed at CC (12-14 plus strides)
Saturday 9/11/10- either a long run or CC
Friday 9/10/10– either pre meet for those running Cherokee or 1 mile up followed by drills and strides. Kids hit 300m repeats on Joanne St. on a short 90-2:00 cycle. Upperclassmen hit 20 of them before cooling down and getting in some core.
Thursday 9/9/10- captains practice at Marina 10:00 am. 45 minute run (5-6.5) followed by cruisers over 900m through the trails at mcp, about a 60 sec recovery. Kids hit between 6-11. B group hit 16x 200m strides on a 90 sec cycle. 800m coolie and core with Kenny. Between 10-12 on the morning.
Wednesday 9/8/10- between 4 and 8.5 miles of steady state running followed by a 1.5 or 2 mile of kicker. 2 lap cooldown and core. Top dogs hit 10.5.
Tuesday 9/7/10- 2 mile warmie followed by drills and 8 strides. From here groups hit either 6x 800 on a 6 minute cycle or 3-5x 1600m on a 10 min cycle. cooldown was either 2 laps and 8 strides or 2 laps and 16 strides followed by core or lower leg lifting. Up to 9 miles on the day.
Monday 9/6/10- easy run oyo (labor day).