Week of 2/20/12

2/25/12- MEET OF CHAMPIONS! Everyone else met at the towpath for a long run of between 75-90 minutes followed by 2-3 tempo miles.

2/24/12- Pre-meet for MOC peeps. Others got in a power workout: 11x150m and drills (plyos and over unders) in between.

2/23/12– MOC crew ran an easy 45-55 minutes followed by some optional strides depending on feel. Others got in similar, OYO.

2/22/12- MOC crew got in an easy 50 minutes. Others warmed up 2 miles to Conover park. Top guys plus A group got in a 5 mile steady state in about 28:30 (5:42 pace) led by Maeda, Karn, Jeff and Karthik. Most others, ran 2  miles back at threshold pace. 2-3 lap cooldown, 8 strides. Warm day.

2/21/12- Easy run OYO. Mileage dependent on motivation.

2/20/12- Everyone did 8-25 400s on a 2:05-2:45 cycle. MOC crew got in threshold work. Good day.

Week of 2/13/12


2/18/12- Groups or a long run. Top guys did 85 minutes and 3 tempo miles.

2/17/12- Power workout, everyone did 14x150m sprints. Prathik got in a 400 in 54 before getting in 14x150m as well.

2/16/12- Easy distance run for everyone. Core afterwards.

2/15/12- Groups crew got in 2-3.75 miles of threshold before completing either 8 400s (Jake and Dan Sheldon) or a fast 500 (AJ, Eddison and Maeda) and then fast 150s (MD) or 100s (LD). Prathik did 12x300m with a 200m rest. Everyone else got in a 4.2 mile threshold let by David and Albert in roughly 24:50ish. Top group got in 6.2 miles at 5:55 pace. 2 laps down, 12 barefoot strides.

2/14/12- Groups crew got in 4-7 miles before getting in some quick 200s. Everyone else got in between 40-60 minutes OYO and some strides.

2/13/12- Most kids got in 2 mile warm up, stretch, drills, strides (8) and then 15-25 400s on a 2:05 – 2:35 cycle. 2 lap cooldown afterwards. Those advancing to groups went to the towpath and got in 45-60 mins of steady running before completing 2-3 threshold miles.