Week of 12/8/14

Saturday 12/13/14– 8:00 am practice TBP!!!

Friday 12/12/14– 2 miles up followed by SDS (8) and …most kids got in 800m at GMP followed by 125m jog and 400 meters fast- 2 laps jog and 10 x 50m sprints with over sunders and 2 laps cooldown followed. Top L:D kids got in 4 x 500m (300 rest jog) at mile Dream Pace followed by 4 x 50m and drills. MD crowd got in 2x(400 meters @ G800 – 30s rest 200 fast) followed by 8 x 50m sprints with over-unders.

Thursday 12/11/14-most kids ran 2 miles up followed fartlek , pick ups included 1070m, 770m 500m and 400m, top dogs and gals hit the new Vanhiseville Loop (1.5 miles) girls hit 4 loops – guys 5 loops- picked it up on N. Mill to gain fitness from mountainous 40 ft hill. Guys avg’d 2:50 or so- girl low 3’s.

Wednesday 12/10/14-core followed by between 4.3-6 miles at a good clip, Top LD BOYS and MD groups finished with a 300m sprint.

 Tuesday 12/9/14-everyone started the day with 300 sit ups and 4 x 60 seconds of 100 ups. Most kids got in 10 minutes easy – 10 minutes fast- 10 minutes easy and 10 minutes fast.  Top distance kids ran 15 minutes, up and 20 minutes at LT followed by 6 minutes fast (90%).  MD crew got in 15 minutes up- ran 2 miles at 6:00 pace (ZK led all in 11:48) rested briefly and ran 10 minutes at 6 minute pace (9:43 followed by a brief rest and 4 laps at 3:35.  Squatters squatted 3 sets of 10 reps at 125% BW.

Monday 12/8/14– 15 min up- SDS (8), most kids got in 15 x 250m with a 150 walk/ jog rest.  Top LD hogs got in 1k at Goal mile pace (apparently our goals are very modest this year) followed by 7 minutes rest, 800m at GMP, 6:00 rest and 4 x 600m @ GMP, followed by a few fast 200’s.  Ladies got in a simple ladder og 1k/800/600/400 (x2) and a few fast 200’s. MD hit 500, 400 (x2) and 6 x 300m all at goal 800 with full rest.  Ladies got in a 500, 2x 400 and 6-8 x 200m with 125m rest.  everyone hit 2 laps down.

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