Week of 3/5/12

3/10/12- Everyone got in a long run of between 7.5-11.5 followed by 1-3 tempo miles and 16 strides.

3/9/12- 2 mile warm up, stretch drills strides (8). Most guys got in an 800 at GMP. MD guys got in a 600 at G8P. 10 min jog followed by 12x100m with drills in between. 2 lap cooldown.

3/8/12- After team core, everyone did 40 to 60 minutes easy and a few strides. MD crew did 30 minutes and 8 200s. Good day.

3/7/12- Warm up 2 miles to Conover Road. Most kids who just started out ran threshold back. Mostly everyone else  finished the loop (5 miles) at 75%. Top guys finished the loop and added on another mile for about 8.5 on the day. MD guys did 2×2 mile, AJ led in 11:05 and 10:42.

3/6/12- Warm up 3 miles to Southfield Road, everyone either did a progressive run back to school or completed to loop. One mile cool down with strides. Core afterwards.

3/5/12- 400s. Most distance guys did 25 400s on a 2:00 cycle. Middle distance guys did a ladder of 600 (1:30), 500 (1:14), 400 (56), 300 (41), 200, and 100. 2 lap cool down and 16 strides.