Week of 12/2/13

Everybody Watch

Saturday 12/7/13- Kids hit between 7.5-11.5 miles A Boys hit 11.5 and 20 x 100m, B boys hit 9.5 miles and C boys hit 7.5 miles.  Top ladies hit 9.5 miles and B group hit 7.5 miles.  MD crowd hit 7.5 miles and 2 x 800m at 2:30 with 20 x 100m after.
Friday 12/6/13- kids warmed up 2 miles and hit 450-900m at goal mile pace before embarking on 2 laps easya nd 10 x 150m with drills. 2 laps down.

Thursday 12/5/13-  kids hit core followed by 3-6 miles of running on grass.

Wednesday 12/4/13– kids warmed up 3 miles before embarking on…..

A Boys- 30 minutes at LT on grass.

B Boys/ A Ladies and MD- 20 minutes at lt

C peeps- 2 laps on the brand new pirate loop.  jog back to school and 8 x 100m, or (MD) fast 300m and 2 laps easy.

Tuesday 12/3/13-2.2 miles to Conover….A boys- 4 miles at 75%, 1 mile easy and 300m fast! B Boys 3 miles at 75% and 300m fast. Most everyone else got 2 miles hard followed by a fast 300m (MD) or 20 x 100m on the turf.

Monday 12/2/13- nothing like the first day of indoor track….intro day, kids warmed up- completed drills 8 strides and ran 1 mile.

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