Week of 3/12/12

3/17/12- Everyone got in a long run of between 7.5-11.5 followed by 2 tempo miles and 16 strides.

3/16/12- 2 mile warm up, stretch, drills, strides (8). Most people got in a 800 time trial (MD guys got in a 600 at G8P) followed by 12x100m with drills in between. 2 lap cool down.

3/15/12- everyone got in core first and then between 40-60 minutes of easy running before getting in 20x100m

3/14/12everyone did a threshold 4.3mile little church loop or a 3.1mile woodmere loop and finished with 16-20 strides. Hot day, but good

3/13/12- 700 reps of core followed by a 10k recovery/easy run followed by 16x100m.

3/12/12- Everyone did 16-25 400s on a 2:30 to 2:00 cycle. MD did a ladder of 600 (1:27), 500 (1:11), 400 (57), 300 (42), and 3 200s (27). Beautiful weather, great day.