Week of 1/6/14

Sunday 1/12/14-kids ran between 80(ladies) and 90  (dudes) minutes on grass.

Saturday 1/11/14-8:00 am practice of 10-14.5 miles Others competed at Lavino Relays where girls WON DMR- boys raced tough at all distances!!!! Good day!!!

Friday 1/10/14-either pre meet or power- warmie followed by 4 sets of 150-100-50 with drills. Some raced at Peddie!

Thursday 1/9/14-4.2 miles and 2 grass lops for most- top dogs and ladies got in between 60-65 minutes on grass

Wednesday 1/8/14– kids headed down to Conover Park for some steady state runs- top dogs hit 5 miles at a good clip- everyone else hit 4.5 miles.  Kids finished with 300m kicker and some squats (3*15 reps at 60% BW)

Tuesday 1/7/14- 2 x 3:00 of partner core followed by 3 x 60 sec of 100 ups. Developmental groups hit 15 minutes warmie followed by 15-20 minutes at lt and 1 miles down for between 5-6.  Top Distance dogs hit 2 miles up- 20 minutes at lt- 1-2 miles down for abt 6.5-7.5. MD group hit 2 miles up followed by 2 x 8 minutes at lt and 1 miles down.

Monday 1/6/14-  kids got in 2 miles up – SDS (8) followed by …

Dev Group a- 16 x 400m (2:10) b- 12 x 400m (2:25c) c- 10 x 400m (2:40 c)

A Boys and A ladies hit 5 x 600 on a 4:00-4:30 cycle foloowed by a 200m kicker – 1 miles down and 3 sets of 15 reps at 60% of BW.

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