Week # 7 (Week of 8/11/14)

“There are two types of people in the world; givers and takers.  The takers sometimes eat better, but the givers always sleep better.” – Danny Thomas


Friday 8/15/14-3-4 miles up followed by SDS and …..12 x 100m with overunders and …coes, 100 ups, mountain climbers, burpees, froggies, and split squats followed by 2 laps down followed by 3 x 34 reps of 70% BW.


Wednesday 8/13/14-kids got to welcome Coach Bracey to the Pirate Family!!!! then proceeded to run…..A Boys- 16.5 and 10 strides for 17, B Boys and A Gals – 14.5 miles and 10 strides for 15, C Boys and B Gals- 11 miles and 10 strides for 11.5.

Tuesday 8/12/14-kids got in some core between 6- 10 miles followed by 4 sets of 7 reps at 140% BW

PRACTICE IS ON TODAY!!!! (8/13) Forecast predicts 0% chance of rain and 100%  o’ pain!!!

Monday 8/11/14- 30 minutes easy followed by a quick team meeting and stretching. Afterwards …

A Boys 8.25 miles in 1300m MCP loop – NP led all with 47 low. (5:42/ mi)

A Ladies hit 7.3 miles in 51 low (led by DCASH) 6:50ish pace.

B Boys also hit 7.3 and C Dudes (B Ladies) hit 6.5 miles hard!

coolie was 20 x 100m on grass for between 9-13

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