Week of 3/24/14-

Saturday 3/29/14

Friday 3/28/14-2.2 miles up followed by…

A Boys and Gals- 5 miles tempo.  Top dogs hit 5 miles at 28:30ish- Top ladies ran around 32 flat (6:24 pace), MD kids hit 4 miles tempo.  Everyone hit 1 miles cooldown for between 7.2-8.2.

Thursday 3/27/14-2 miles up followed by SDS (8) and …

Most kids got in 800 m fast led by Vinci in 2:05 (Alli B led the ladies in 2:40!) MD hit 400m led by Zabih in 54. 2 laps jog and 12 x 100m with over unders.  Penn crowd hit 75% of goal distance at 100 percent pace- Edlyn hit 1:44 for 600, Christina hit 2:44 for 900 and Deirdre hot 3:45 for 1200. Girls hit the same 12 x 100m after.  Squatters hit 4 x 10 reps at  90% BW!!!

Wednesday 3/26/14– mile loops at campus after core.  Teams did beat the clocl- girls and guys hit mile loops until the top gals hit 7 loops and the top guys hit 9.  Vinci led the way in 56 minutes and change.

Tuesday 3/25/14– core (2 x 5:00 assisted set ups) followed by 3 miles steady and 3 miles progressive.  Vinci led everyone in 16:49 – Christine led the ladies in 18:54.  Nikhil hit 5 miles at 6/ mile in lieu of a progressive.

Monday 3/24/14-2 miles up followed by….

A Group Boys – 30 x 400m on a 1:55 cycle

B Boys (A Ladies)- 25*400m (2:15)

C Boys / B Ladies – 20*400 (2:20)

Beginners – 16 x 400m (2:30)

Squatters finished with 3 sets of 7 reps at 90% BW.

Penn group got in a Painteer’s ladder of 200-400-600-800-600-400-200, Christina led the way in 34/70/1:50/2:38/1:52/71 /34, everyone else…


Week of 3/17/14

EVERYONE LISTEN TO THIS  Very interesting.

Saturday 3/22/14-long run of between 7.5-17 miles! Nikhil led the way in _ for ___.  Top angels hit 13.5 plus a mile of strides. A Boys hit 16.2 plus a mile of strides for 17.2!!! Next Group hit 13.5 and strides for 14.5 and last group and MD hit 11.5 and a mile of strides for 12.5.  Beginners hit 7.5 and a a mile of strides for 8.5.

Friday 3/21/14– 2 miles up- SDS (8) followed by 500 (MD)- 1200m time trial and 12 x 60m with over-unders.  2 laps down and squatters got in 4 sets of 15 reps at 80% BW. Penn group got in 70% of goal distance at 100 Percent dream pace-

Edlyn got in 550m at 92 seconds-

Christina got in 825 meters in 2:28.5- D Cash got in 1100m in 3:23? followed by same 12*60m. great efforts considering the wind!

Thursday 3/20/14-60 minutes steady on mile loop

Wednesday 3/19/14-kids started the day with 2 x 4:30 minutes partner core followed by 2 x 60 s 100 ups.  Everyone then got in 2 miles up followed by a 5k time trial effort.  Some crazy performances.  A few hit the track for work on their LT.  Nips Vinci (18:00)and Karn hit 25 minutes at 5:22 mile.  Crossey, Tim and Sam hit 25 minutes at abt 5:45 effort followed by 1 mile at 5:27.  Christina hit 25 minutes at lt followed by 1 mile at 5:54.  Nial hit 20 minutes at lt followed by a fast 800.  everyone cooled down with some easy jogging and strides then hit the squatters hit 2 x 20 reps at 80% BW.

5k TT

Tuesday 3/18/14- quick team meeting followed by ….

Boys A – 8 miles at 6:20/ mi followed by 8 x 100m with over unders

Girls A- 6 miles steady followed by a fast 600m and 8 x 150m with over unders!!!

MD- 3 miles on grass followed by 1.5 miles at 6 min/ mile and 8 x 150m  with over unders.

Everyone else hit 60 minutes on grass.

Monday 3/17/14– 2 miles up- SDS (8) followed by …

A Boys – 30 x 400m on a 2:00 c.

B Boys (A Gals)- 25*400 (2:15)

C- 20*400m (2:20c )

D- 12*400m (2:30c)

2 laps down followed by 4 sets of 15 reps at 80% BW.

Penn crowd got in cut down 800’s on a 6 minute cycle.  Assignments were 2:40/35/30/25.  Splits were 2:40/39/29/35.  Not horrible considering group ran 14 yesterday and it was freezing.

Week of 3/10/14

3/10-3/16- 2014
3/10-3/16- 2014

Monday 3/10/14-2 miles warmie followed by dynamic stretching and 8 x 100m.  The kids split into groups

A Boys- 30 x 400m on a 2:05 cycle.

B Boys- 24x 400m on a 2:20 cycle

A Girls 20 x 400m on a 2:20 cycle.

MD boys 20 x 400m on a 2:05 cycle.

B Ladies 20x 400m on a 2:30 cycle.

Penn group hit 3 x 800m at 2:35- 2:30- 2:30-35 (goal was 2:25 on 3rd one)- ladies were on a 6 minute cycle.  They finished withj 8 x 150m.

2 laps down and squatters hit 5 x 10 reps at 80% BW.

Week of 3/3/14-

Saturday 3/8/14– 7:30 practice at High School South!!!!!!  For those who have SAT please complete 70 (MD)- 90 (LD) minutes at maintenance pace followed by 20 x 100m!!!!! Kids ran between 9.7-12.7 miles followed by 20 x 100m

Friday 3/7/14-kids went through their new warm-up routine and got in between 400-800m of specificity before embarking on 12 x 75m sprints with over unders, 2 laps down- squatters got in 3 x 10 reps at 80% BW.  DMR crew got in 600m- 800m at ‘dream pace’ (1:47.5-2:23 (2:29 in traffic)

Monday 3/3/14– Colder than heck out- guys n gals persevered and got in 2 miles up followed by ….A Boys- 32*370 on a 1:55 cycle B boys and A girls 24*370 on a 2:15 cycle. MD got in 22 x 370m on a 1:55 cycle. easy cooldown. Way to gut it out guys!