Saturday 12/14/13– Top group guys get in 15 miles, top ladies get in 11- MD gets in 9 miles and 1 mile hard.
Friday 12/13/13– 2 miles up- SDS )(8) followed by either 375 or 750 of goal running (MD got in 2 x 375) followed by an easy jog and 15 x 100m, short cooldown.
Thursday 12/12/13– loops in parking lot. Top group hit 8- B group hit 6- c group hit 4-5. Core before
Wednesday 12/11/13– core followed by 2 miles up- and …to the parking lot for-!!!
A Boys – 25 minute run followed by 4:30 of fast running, A Ladies- 20 minutes and 5 minutes of fast running Didre led the ladies with a 5:08 for 1500m. MD got in 2 x 10:00 at 80%(lt) followed by 6 x 200m with 175 rest jog. 2 laps down for most- boys A developmental got in 20 minutes at lt followed by 2 miles easy. everyone else got in same 20 minute threshold followed by 800m cooldown- cold out 30 degreees. Top dogs and ladies hit the weightroom for 3 sets of 10 reps of squats at 50% BW.
Tuesday 12/10/13-mandatory cancellation- tougher Pirates got in 60 minutes.
Monday 12/9/13- 2 miles up, SDS (8) followed by
A guys – 14*400 on a 2:20 cycle followed by a 600m a G 1600 and 2 laps down.
A Ladies hit 10*400m on a 2:45 cycle followed by 500m at g1600 (ladies hit 1:28-1:29 at the top!!!) 2 laps down. MD Boys hit 14x 200m on a 70 cycle followed by 300m fast!!!
Developmental Groups hit between 8-12* 400m on a 2:20/2:45/3:00c)