PIRATES HIT # 9 4 X 800M IN STATE HISTORY!!!!!!!!!
Saturday 2/2/13– top dogs hit 14.5 plus 20x 100m, top ladies hit 11 miles plus 1 mile hard (Julio hit 5:50) followed by 16 x 100m.
Friday 2/1/13- 2 miles up- SDS (8) 800m time trial in wind, Deidre led ladies in 2:27, Donyell led duders in 2:07, 2 laps easy followed by 14*75m sprints, 2 laps down.
Thursday 1/31/13– timed run of 50 minutes following dictatorial core.
Wednesday 1/30/13-2.2 miles up to Conover, 5-6 miles at a good clip in the wind and a coolie of 2 laps and 8 barefoot strides. Those running this weekend’s 4 x 800 hit 4 miles LT on the track.
Tuesday 1/29/13-day began with 6 min abs, 6 min. squats, and 6:00 crunches. developmental groups then hit …A- 8 miles, B- 7 miles, and C (ladies) 6 miles. Top dogs had workouts after a 2 miles warmie. LD group hit 1000m @ GMP followed by 1:00 rest and 600m fast- followed by 5:00 easy and 4 x 300m fast with 100m rest walk/jog. Duders all hit an 800m workout of 500m @ G800, rest til 2:00, and run 300m FAST!!!! Eddison led all in 68 mid, followed by 42 ish for around 1:50 total- Edlynn led the ladies with 84/ 55 for around 2:19 total. dudes folllowed with 5:00 easy and 6 x 300m fast, ladies followed with 4 x 300m fast. 2 laps down.
Monday 1/28/13- 2 miles up before getting right into things- most kids broke into groups- Guys in 2 groups- A group got in 25 x 400m on a 2:10 cycle- B group hit 20 x 400m on a 2:25 cycle. Ladies hit 18 x 400m on a 2:40 cycle. Those whom competed yesterday got in between 10-13 miles .