Saturday 11/30/13– PIRATES SHINE AT NIKE XC- RANCAN NIKHIL AND VINCI ALL MAKE PODIUM!!! DEIRDRE JUST MISSES!!!!

Thursday 11/28/13-happy thanksgiving- now get out for 7(ladies)- 9 (dudes) – 10 (Nips) at maintaenace pace- no strides

Wednesday 11/27/13– core work followed by two miles up, SDS (8) 5 x 300m at G5k, 6 laps at lt, and cooldown (due to weather)

Tuesday 11/26/13– 60 minutes preceded by core.

Monday 11/25/13-kids got in between 9-10 miles on grass followed by ab work.  A few brave souls got in 2 miles up- SDS (8) followed by 2 X (3 x 300m at MGP, w 100m rest and a mile at LT ) Zach and Zabih hit around 50 and 5:30- colder than hell out!!!!!