XC Week 5 (Week of July 30)

 PRACTICE MOVED TO MERCER COUNTY PARK MARINA ON MONDAY!!!!!!!!! 7:30 AM, ROSEDALE PARK CLOSED SPREAD THE WORD!!!!!!

 

GET IN RUNS THIS WEEKEND- WE’RE STARTING TO LOOK GREAT!!!!! HAPPY BIRTHDAY TO MRS. WAYTON AND KATIE KELLNER!!!!

Friday 8/3/12– 2.5 miles up- between 16-20x 150m hill, 2.5 down for a total of between 6.5-7 on the morning.

Thursday 8/2/12– kids ran 55 minutes and got in some group core for around 6-8 on the morning.

Wednesday 8/1/12– George Hamilton returns!!! Kids ran between 10 and 14.5 miles before hitting 8 strides for a total of between 11.5-15 on the morning.  Julia led the ladies with 12 miles and 8 strides. Group assignments are as follows.  Boys  A- 14.5 miles and 8 x 100m, Boys B and Girls A- 11 miles and 8 strides.  Boys C and Girls B- 10 miles and 8 strides.  Excellent job- you kids are starting to look good. Keep it up!!!!!!!!!

Tuesday 7/31/12-kid ran between 6 – 9 miles before getting in a circuit of lunges and squats. Boys A hit the 9 mile southfield rd. loop, Boys B and Girls A got in 7 miles steady and Boys C and Girls B got in 6 miles.  Afterwards everyone hit 10 reps of (30 free squats, 100m stride, 50 m lunge) good day great weather.

Monday 7/30/12– kids met at Princeton Battlefield, 2 miles warmie followed by 4- 6 miles at LT, 3/4 mile cooldown and 16x 100m for a total of between 7.5- 9.5 on the day- hot and humid.   For those of you who are away-warm up 2 miles, Boys A- 6 miles, Boys B -5 miles, Boys C – 4 miles.  Girls A 5 miles , Girls B 4 miles ,- again cooldown of a mile and 16 x 100m .  Get on it!!!!