Week of 7/29/13- (Week 5)

Friday 8/2/13– kids got between 18-22 x 150 hill-5 miles worth of warmies and coolies.

Thursday 8/1/13– kids got in a timed run followed by some upper body work.

Wednesday 7/31/13-A Group Boys got in 15 miles and 8 x 100m, D Cash led the ladies with 14.5 and 8 x 100m! Boys B and Ladies A got in 12.5 = * x 100m and Boys C and Ladies B got in 10 miles and 8 x 100m.  Great morning- perfect weather!!!! Starting to look pretty good PIRATES!!!!!

Tuesday 7/30/13– kids got in some lower leg strength work followed by mile loops- most guys and gal got in an hour (7-9 miles) followed by 20 x 100m on a 30s cycle.

Monday 7/29/13-2 miles up- quick form drills. Workout as follows—

A Group and $DCash$- 6 miles at a good clip- Karn led the dudes in just over 36.

B Boys and A Girls- 5 miles at a good clip.

C Boys and B girls 4 miles.  Coolie was 15 minutes and 10 x 100m for hopefully 2 miles. Kids got in between 8-10.

Week of 7/22/13 (Week 4)

Friday 7/27/13-kids got in 2.5 up, 15-20 x 150m hill and 2.5 down.

Thursday 7/25/13– upper body core followed by a 6-8.5 miles and stretching.

Wednesday 7/24/13-A Group and $DCASH$- 14.5 miles and 8 x 100m

B Group (Ladies A) about 12 miles (with some walking) and 8 x 100m

C Group (Ladies B) 9 miles and 8 strides!!!!

Tuesday 7/23/13-6 minutes of wallsits, hundred ups, split squats (or whatever the heck Zabih was trying to do) hammy curls, and knee lifts followed by

A Groups- 50 minute run

B Group – 4.2 mile run

C  Group 5k

Everyone finished with 20 x 100m on a 30 second cycle.

Monday 7/22/13- 2 miles warmie followed by …

A Duders and DCash – 3 miles at 75% effort, 3-5 minutes rest, 3 miles at 90% effort (Karn led all with 16 mid) 1 mile coolie with 16 x 100m for abt 10!

B Duders and A ladies- 15 minutes up, 3 miles at 75%, 2 miles at 90%, 1 mile easy and 16 x 100m.

C Duders and B Ladies, 15 min up, 2 x 2miles 16 x 100m.

Week of 7/15/13 (Week 3)

Friday 7/19/13– 2.5 miles up- 14-18 x 150m hill, 2.5 miles down.

Thursday 7/18/13– timed run followed by core.

Wednesday 7/17/13– HYDRATE! WE’RE GETTING AFTER IT ! we did get after it- A group hit 13.5 and 8 x 100m, B Group (A ladies) hit 11.5 plus 8 x 100m and C Boys (B Girls) hit 7 miles and 8 x 100m.  Great day lots of tough kids out there today!!!!!!

Tuesday 7/16/13– kids got in 5 minutes of wall sits, mountain climbers, free squats and then hit 50 minutes or 7.2 miles (Boys A) before hitting 16 x 100m on a 30 sec cycle.  Good day!!!!!!

Monday 7/15/13– kids met at the Greenway Preserve for the first time in a year! Mile loop was open for business! Kids got in 20 minutes up followed by Stretch and quick drills.  Assignments then followed

A Boys and Diggity Casey-5 miles at 75% (Nikhil led all in 31 low)

B Boys and Girls A- 4 miles

C Boys and B Girls- 3 miles, cooldown was 5 minutes easy and 10 x strides on grass.

Week of 7/8/13 (Week 2)


Friday 7/12/13-2.5 miles up- between 12-15 x 150m hill- 2.5 down.

Wednesday 7/10/13– Top Dogs and DC hit 11.5 miles and a mile of strides. Boys B and girls C hit 10 miles and 16 x 100m.  Boys C hit 7 miles and 16 x 100m.  Good day decent turnout.

Monday 7/8/13- 20 minute warm-up and team stretch followed by ..

Boys A (and DC)- 2 x 2 miles at 75 %.

Boys B (Girls A)-2 miles – 1 mile

Boys C (Girls B) 2 miles

Cooldown was 16 x 100m measured strides.

Week 1 (7/1/13)

Friday 7/5/13– kids got in 2.5 miles up- followed by 9-10 x 150m hill and 2.5 down.

Wednesday 7/3/13-Groups hit up 1st long run of 2013!!!

Groups ran as followed –

Boys A (and DC)- 10 miles (Pulimood hits 65)

Boys B (Girls A) 9 miles.

Boys C (Girls B) 7 miles.

Beginners- 5 miles.

Lets get to practice PIRATES, remember your mileage goals!!!!!

Monday 7/1/13-1st day of practice!!!!20 minute run followed by stretching, 15 minutes followed by drills, 10 minutes followed by core.