Saturday 5/11/13- 8:30 practice at TBP!!!!!
Friday 5/10/13- either pre meet (LD 6 grass miles and a fast 150-MD 4 grass loops and fast 150)or 2 miles up SDS (8) followed by 1200m time trial- (led by a very loose Jeffro Chen (3:17)) followed by 12-14 x sprints alternating between 100m and 50m. Overunders between each- 2 laps down.
Thursday 5/9/13-core followed by 50 minute run!!!
Wednesday 5/8/13- core followed by hamstring stretches and 3 miles up followed by 3 miles progressive-top dogs hit 15:50, everyone then jogged to track and hit 8 x 200m at GMP with a 100m walk- 2 laps down
Tuesday 5/7/13-those who didn’t compete got in either (a- group) 2.2 miles up- 5 miles at 5:30 pace, 3 laps and 12 x 100m or 6 miles up-tempo. Those who competed ran a duel at Steinert.
Monday 5/6/13- 2 miles up- SDS (8) followed by 5 x 400m on a 2:30 cycle, top group avg’d 60-61 in trainers, MD avg’d slightly faster in spikes. top dogs hit 3 miles and 8 strides down coolie- top ladies hit 2 miles down.