Week of 4/28/14

Saturday 5/3/14– MD group hit 7 miles plus 3 x 1 mile at 6:00/5:30/ fast 20 x 100m. LD Group hit 11.5-13.5 miles at 10 x 100m.  Top Ladies hit 9 miles and 2 x 1 mile at 6:15/6:00 and 10 x 100m.  Nikhil hit 16 miles at 5:45/mile

Friday 5/2/14- Holmdel Twilight- PR’s galore!!!!

Thursday 5/1/14-either pre meet for those running tomorrow’s Holmdel Twlight, or 2 miles up- SDS (8) followed by ….

Nippulimood- Classic 4-3-2-1, hard reps – rest half of last rep.  Nikhil hit 4:37/3:30/2:16.7/59.6 all on his own. Legendary effort.  D Casha nd Edlyn hit 5:15/3:53/2:35/64.  MD Group hammered a 500 at dream pace (70-72) followed by 50 seconds and 300m in under 45.  This was followed by 10 x 100m sprints with over unders.Great efforts.  MD guys then hit 10 x 200 (kicking last 100) with hurdle drills.   Developmental group hit 20 x 200m on a 80-90s cycle followed by 10 x 100m sprints with over unders.  small coolie followed by squats (2 x 20 reps, 1 x 10 reps  at 100% BW )

Wednesday 4/30/14– core (2 x 5:00 of assisted core followed by 2 x 90s of 100 ups).  groups then got in 4-6 miles at an uptempo pace (Guys got in 6 at 6:15/ mile- ladies hit 5 miles at 6:50ish pace, MD group hit 4 miles in 24 min).

Tuesday 4/29/14- Groups ran between 6-8 miles.  Top dogs hit 2-3 miles up and 4-5 developmental miles with 60s rest.  Guys mastered 6:10/6:00/5:50/5:40/5:30, Girls hit 6:15/6:10/6:00/5:54.

Monday 4/28/14 3 miles up- SDS (8) followed by 4 x 800m on a 2:00- 2:30 cycle.  Kids then cooled down to HSS for 18 x 100m barefoot strides and squats of 20/ 15 and 10 reps at 100% BW.

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