Week of 12/20/10-

Sunday 12/26/10- most did steady distance on towpath (75-80 minutes ) followed by 16*100m.  Shepfer hit 12 miles steady followed by two miles at 5:25 and 5:24 followed by 16x 100m.

Saturday 12/25/10- easy mileage oyo

Friday 12/24/10- 50% of goal distancxe at 100% pace followed by 12x 200 fast with drills in between each rep. 2 laps down.

Thursday 12/23/10- 6-8.5 stready miles finishing with 600m @ GMP.

Wednesday 12/22/10- 2 miles up, 4.3-5 miles at threshold, .5 miles down.

Tuesday 12/21/10-  3 miles up, 3 miles progressive, 600 @ GMP and 600 down.  Schoepfs led all with 1:31.

Monday 12/20/10-   princeton meet.