Week of 4/1/13-

Saturday 4-6-13– long progressive run- top dogs hit 16.5 miles to Polski – Riff hit the last 8.25 in 47 mid (5:45 avg), Diedre led the ladies hustling the 2nd half of 14.5 miles in 51.  MD hit 5-5.5 easy followed the same distance at 6/ minute pace and 20 x 100m.

Friday 4-5-13-kids warmed up and hit a 1200m time trial (Karn 3:17!!!)ollowed by 10 x 120m sprints.  MD group hit 600m time trial (Eddie G 1:20.8!!!/ Penny 1:44!!!!) followed by same sprints!!!!

Thursday 4/4/13- easy run for 40 min, a few dudes who are missing tomorrow’s run got in 2 miles up- 800m fast and 8 x 200m with drills. 2 laps down.

Wednesday 4/3/13– 2 miles up- S and D, top Groups hit developmental miles (5-6) , B Group hit 2 x 2 miles and C group hit 3 miles hard.  Cool down of 20*100m.

Tuesday 4/2/13– either a recovery run or 1st meet against Trenton! Couple of great performances!

Monday 4/1/13-  Practice at HSS 8:30 a.m, 2 miles up SDS (8) followed by (Boys A- 22*400m (1:50 cycle) Boys B(GA) 20x 400m (2:00/2:10c), Boys C / GB)- 14x 400m (2:10/20c).  Penn Group- Riffs 25:00 up, SDS(8) reps at Goal mile pace. 1k / 600m rest/ 800/ 400m rest/ 600/ 400m rest/ 400/ 200m rest 200 @ 26. MD- reps at G 800 with 4:00 recovery- 500/ 400/ 300/ 200- 30 sec rest, 100m in 12.