Relax and watch some basketball!!!!
Sunday 1/23/11- either off or a recovery run of 60 minutes (last 20 minutes progressive followed by 16x 100m.
Saturday 1/22/11- Either a longish steady run with a mile of strides or a race at Lavino.
Friday 1/21/11- same as Thursday for those competing at Lavino, those not headed over to Hendrickson Rd. and got in some 400’s. Karthik lad all with 20*400 on a 2:30 cycle. Fergusons led the pace for most of the reps. Godo day considering. Must have been 0 witht he windchill- horrible- way to gut it out Pirates.
Thursday 1/20/11- Steady distance finishing the last few miles at a progressive pace- strides after.
Wednesday 1/19/11- kids ran at a duel meet – Larenceville Prep!
Tuesday 1/18/11- horrendous weather- 20-50 minutes either inside or out.
Monday 1/17/11- kids split up into several distance groups, 6 miles and 5k, 7.2 miles and 5k, and 8.5 miles and 5k. Schoepfs and Sheldon hit their 5k’s in 16:44. Pretty awesome performance for a guy fresh off a 2:14 800. 16*100m after for everyone. Those who didn’t compete on Saturday got in 20 up 8 s and 6*400 on short cycles. 15-20 minutes cooldown and 8 strides.