Saturday 10/25/14-11.5- 15 miles steady and 10- 20 x 100m

Friday 10/24/14-2 miles up- 3 miles race, 1-2 miles down.  Boys V got in 30 minutes with a 30 second burst every 3 minutes – 20 strides for 10 on the day.

PIRATES  SWEEP COUNTY CHAMPS! WIN BOTH VARSITY RACES AND BOTH JV RACES!!!!!!!!

Thursday 10/23/14- pre meet of between 4-6

 Wednesday  10/22/14-recovery run (LGL)

Tuesday 10/21/14-recovery run on grass (watch movie LGL)

Monday 10/20/14- most guys and gals hit 20 minutes up, SDS 8 followed by 8 x 200m and 2 miles down.  Top ladies hit 20 up, 19 minutes at LT and 8 x 200m followed by 2 miles down.  Top dogs hit 30 minutes up, 17 minutes at LT and 8 x 200m followed by 2 miles down.  Top PIRATES squatted 4 x 15 reps at 125% BW