Saturday 12/3/11- kids ran between 5 and 10 miles followed by 1 mile at 90% and 16x 100m for between 7 and 12 miles.
Friday 12/2/11- standard warm-up followed by 50% of Goal distance at 100% of goal distance- kids ran 2 laps followed by 150m sprints interspersed with over unders and ply hops.
Thursday 12/1/11- timed run and Mileof madness.
Wednesday 11/30/11- introduction of threshold training. 2 miles up followed by a quick stretch and between 2-3.1 miles at LT. Albert led all in 17:49. cooldown of 400m and 8 x 100m barefoot. Core after. Caroline hit 4.25 miles of LT.
Tuesday 11/29/11- 2-6.2 miles followed by barefoot strides. Caroline hit 13x 400m on a 2:40 cycle , 1st 400 75, last 78- every other one right around 80.
Monday 11/28/11- easy run, stretch, drills, strides (4-10). Caroline hit 8 miles (last 4 at 75%) and 8 strides.
Tuesday, December 13
High School South
Freshman-dessert (2-3 dozen cookies, or an equivalent amount)
Sophomores-entrees (enough for 10-12)
Juniors- entrees (enough for 10-12)
Seniors- drinks (2 gallons each lemonade/ ice tea, we’ll provide water and cups)
RSVP by Thursday December 7 to:
Please include what you will bring and how many will attend.
Saturday 11/26/11– race CAROLINE QUALIFIES FOR FOOTLOCKER FINALS
Thursday 11/24-11/25/11. easy runs
Wednesday 11/23/11- 2 miles up followed by stretch, drills, strides (8). Kids hit 3 miles at LT followed by a fast 300m. 2 miles down for 7.5.
Tuesday 11/22/11- kids hit 40-50 minute run followed by core.
Monday 11/21/11– kids hit a warmup followed by a fast 800. AJ led all with a 1:59, Jake also in 1:59, Dan in 2 flat, Maeda in 2:04. Caroline hit 2:33.
Sunday 11/20/11 50-60 minutes and strides.
Saturday 11/19/11 warmup- kick butt, cooldown
Friday -11/18/11- pre meet
Thursday -11/17/11- 6-7 miles followed by 8x 100m
Wednesday 11/16/11- 3 miles up, S-D-S (8*100), followed by 800m (concentrate on getting out as a group- positive split. 2 miles at LT (work on pack running) followed by easy jogging.
Tuesday 11/15/11- light jogging. 4-5
Monday 11/14/11 10 steady mile on the tow path followed by 4x 200m (200 rest) and 8x 100m strides. 11
Wednesday 11/9/11- Kids hit 2.4 miles up, girls hit 4.4 miles at fundamental pace, a fast 300m kicker, and 2.4 miles down for a total of 9.2- all on grass. Good day. Guys hit the same but with 8 laps (6:30 pace) for 11 on the day.
Tuesday 11/8/11- kids hit standard warmup followed by 2- 2.5 miles at LT and 8* 200m, 1.5 mile coolie for around 7-8 on the day.
Monday 11/7/11- kids ran the DnR tow path . Boys ran 11.3 miles. D Riff and Maeda led all with 68 minutes and 10 strides. (12 ish). Ladies hit 8.8 miles steady and 8 strides for 9.3