Week of 1/20/14

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.

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