Sunday 1/26/14– kids run great!!!! Jake and Karn win county titles!!!!!!!! Dierdre shatters indoor 1600m mark- leads girls to 2-3-4 finish in 800m, Christina guts out 3rd for a great triple!!!!!!!
Saturday 1/25/14-either pre meet or longish run of between 8-10ish miles. and 20 strides.
Friday 1/24/14– horrible weather- 15 minutes up followed by SDS and 20 x 100m. Those racing Sunday got in steady distance.
Thursday 1/23/14-steady running followed by squat regimen (3*10 reps at 60%)
Wednesday 1/22/14– NO PRACTICE, MEET, OR SCHOOL. OK- this is just about a worst-case scenario. If you have access to a treadmill please get in a run. If you don’t have a treadmill you need to run a MAXIMUM OF 20 MINUTES outside on cleared sidewalks- bundle up!!! Be safe!!!! do a bunch of core!!!!! See you tomorrow!!!!
Tuesday 1/21/14-get in a run OYO! Be safe, if you have access to a treadmill use it- if not stay on sidewalks!!!!!! Scheduled run was 20 minutes steady 20 minutes ‘progressive’.
Monday 1/20/14- kids in 2 miles up- SDS (8) followed by…
Karn and Nikhil- 8k in 26 high (5:24 pace). Top dev. dogs got in 20*400 (2:10), 16*400 (2:25) and 14 x 400m (2:40). Top ladies got in 2*3200m in 12:15/12:20. and 1 fast 300m. Edlyn and Penny hit 2 miles at lt, followed by 1.25 miles at lt and 3 x 300m. MD guys hit 9 x 300m EMH and Jake and Zabih hit 3200m in 11:20 followed by 3 x 300m in 46/43/40. everyone hit 2 laps down and the squatters got in 4 x 60% bw x 20 reps.