GET YOUR FORMS IN FOR SPRING TRACK ASAP!!!!!!!
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.