Week of 12/19/11

Saturday 12/24/11- PRACTICE AT 8:00 AM!!!!! Gals and Develeopmental group hit 7 miles followed by 2-3 miles- top dogs hit 11.5 followed by 2x a mile for 13.5.  Cold but good day.

Friday 12/23/11- at 12:20 kids met to get in a quick workout, Eddison did his best to make a quick getaway before being apprehended.  2 miles up, MD guys hit 550 @ GP (Eddison hit 1:17), LD guys hit 1k at GP- led by Duke Star Schoepfer in 2:39 (Jake and Dan a step behind). Impressive splits considering it was blustery.  Most kids hit a fast 600m.  Afterwhich everyone hit 10*200m insterspersed with hops and overunders.  2 laps down.  Good day.

Thursday 12/22/11- kids hit a recovery run of 50 minutes followed by a mile of madness consisting of 30 Burpees, 30 jumpinjacks, 30 mountain climbers and 30 coes. Good day. 

Wednesday 12/21/11- kids hit a warmie before embarking on 3.1-4.2 mile threshold loop followed by 2 laps easy.

Tuesday 12/20/11– 800 reps of core before heading out for 4- 6 miles.  Top dogs and ladies came back progressive on their runs .  Riffs led the guys in a around 17 for 3 miles.  Good day.

Monday 12/19/11- standard warmie before hitting a time trial on Jadwin Gym’s track, good day.

Week of 12/14/11

Saturday 12/17-11– kids hit between 7 and 11.4 miles steady before embarking on between 2-3x 1600m a LT for a total of 10-14.4  miles

Friday 12/16/11- kids ran a standard warmie before hitting between 500-950m of specificity at 100% of goal pace. Jake led the way for the guys with a 2:28 for 950.  800 guys hit 1:05 for their 500m./  after jogging 500m rest kids hit fast 150m with plyo’s in between each.

Thursday 12/15/11- kids ran a timed loop and returned to school for a mile of madness

Wednesday 12/14/11– 1-2 miles warmie followed by mile reps at LT. Most kids hit 3 miles, Riffs led all with 4x 1600m avg. 4:58, 1 mile cooldown , 200m jog between each mile rep. finished with 12 x 100m barefoot.

Tuesday 12/15/11- 4-6 miles.  preceded by core.

Monday 12/14/11- standard warm-up followed by 8- 16x 400m on a 2:30-3:00 cycle.  2 laps down and lower body lift. MD guys hit same warmie with 10*300m at 45 (100m rest jog). Riffs hit 2 * 900 in 2:25/2:28 (400j) , finished with 5 x 300m @ 45.

Week of 12/5/11

Saturday 12/10/11- 7- 11.5 steady followed by 1-2x a mile at LT- no strides, for a total of 8-13.5 on the morning.

Friday 12/9/11- standard warm-up followed by either 450m or 900m of specificity.  1 lap easy and kids hit 12x 100m with drills in between.

Thursday 12/8/11- timed run followed by a mile of madness.

Wednesday 12/7/11- Larry Bird’s Birthday! also Pearl Harbor Anniversary- kids did 25 minutes of calisthenics followed by 5k in cold rain at LT.  Riffs led the way at 5:15/ mile.  Diedre and Julia led the way for the ladies at around 6:35 pace. short coolie of 2 laps.


Tuesday 12/6/11- organized core followed by 3-6 miles and a lower body lift for some.

Monday 12/5/11- standard warmie followed by 6- 12 x 400m on 2:30-3 minute cycle (depending on group). Top dogs hit 12 x 400m on 2:30 cycle avging 69-71.  Top ladies hit 10 x 400m on 2:45 cycle avging in the low 80’s. Riffs hit 2x 800m in 2:04/2:07 with a 400m rest jog in between- afterwhich they hit 6x 800m in 28-9.  MD guys hit 12*200m in 25-29 with a 100m rest jog.  standard coolie of 2 laps and 8 bf strides.