Week of 12/10/12

Saturday 12/15/12– 9-14.5 miles , MD crowd his 9 miles plus 2 x mile at LT and 16 x 100m.

Friday 12/14/12– warmie followed by SDS (8) and 500-700m of specificity followed by 14-16 x 50m sprints interspersed with plyo hops and overunders.

Thursday 12/13/12– timed run of 55-70 minutes.

Wednesday 12/12/12- 2 miles up followed by between 4.2- 5 miles of threshold training- Riffs hit 26:45 for 5 (5:15 ish pace) and Julio led the ladies with around 26:30 for 4.25 (6:15ish).  MD kids hit 2-3 x 5 laps at LT followed by 300-250-200-150-100 @ G 800 pace.

Tuesday 12/11/12– started with core 4 minutes of free squats, 3 minutes of abs and 3 minutes (90  seconds per hip ) or hip work- followed by 3 miles up and 3 miles progressive.  No strides.

Monday 12/10/12- day started with group core, (3:00 free squats, 3:00 abs, 3:00 Nut crackers)- then kids headed out for 2 miles up , SDS (8x 100m), followed by…

LD Group

Boys- 800m @ GMP (Riffs hit an ambitious 2:00) followed by 400m easy and 12 x 400m on a 2:10 cycle.

Girls- 800m @ GMP (Julia 2:32 in trainers) 400m jog and 10 x 400m on a 2:30 cycle.

MD Group

Boys -400 @ G 800 (Eddison hit 52-3) 400 rest and 12*200 (65 cycle)

Girls – 400 @ G 800 (Edelyn hits 65-6) 400 rest followed by 10*200 (75 cycle)

Developmental groups hit 10-12 x 400m on 2:25,2:40 or 3:00 cycle.

Everyone got in 2 laps easy cooldown.