Week #20(Week of 11/10/14)

Sunday 11/16/14– 50-60:00 followed by strides.

Saturday 11/15/14-warm-up followed by 5 k race- Nikhil wins in 2nd All-Time Holmdel mark for a PIRATE- BOYS PLACE 4TH!!!

Friday 11/14/14-those competing tomorrow got in a light run- those not competing warmed up and hit a mile time trial plus a few sharp 200’s.

Thursday 11/13/14-light run

Wednesday 11/12/14-those competing this weekend hit 50-55 minutes and a few light 150’s, those not competing warmed up for 2 miles (SDS (8)) followed by 3 x 5 laps at G5k with 5 minutes rest.  1 mile down. ice bath after.

Tuesday 11/11/14kids got in visualization exercise followed by 2 miles up- SDS (8) and 600m (positive split) followed by 15-20 minutes at lt and 6-7 x 200m followed by CD, those who worked out yesterday got in 4-6 miles on grass followed by 8- 10 x 150 AND 1-2 MILES ON GRASS.

Monday 11/10/14-day started with 3 X 45s 100 UPS -most kids got in between 9-13 on grass and 6 x 150m .  A Few folks got in 3 miles up- SDS (8) followed by 12-16x 200m and 2 miles down.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s