Sunday 4/3/11- either off or Run on towpath between 75-85 minutes steady.
Saturday 4/2/11– longish day (8-13) or Summit relays
Friday 4/1/11- recovery or pre meet day
Thursday 3/31/11- warmie followed by 25x 400m on a 2-2:30 cycle or specificity (Penn Crowd) . Guys ran 500’s at GP followed by one 300 and 5x 200m on a short cycle. Drizzling out. Last 400m day!!!!!! (1st was 12/28/11!!!!!!!)
Wednesday 3/30/11- kids warmed up 2 miles and ran between 3-6x 160m at threshold with a 150m rest jog between each rep. Schoepfer led the dudes in an avg of 5:06 with a last rep in 4:58, Caroline led the ladies with an avg of 5:40ish for 5. 1 mile coolie
Tuesday 3/29/11- between 4-6 miles of running (last half progressive) or 9 miles steady followed by a Mile of Madness.
Monday 3/28/11- 2 miles up followed by either 550m or 1000m at 800m or 1600m repsectively followed by 800m of easy joggin and sprints of 80,70,60m interspersed with plyo hops, overunders, and mountain climbers (25). Everyone did 4 sets total (12 reps), 800m coolie followed by core. Riff led the 1k group in 2:41 (4:17) , Schoepfs had to run out to lane 23 to go around the sprinters and still managed a 1:19 (1:54 pace). Good day.