Week of 11/28/11-

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.