Saturday 4/4/15- either a long run ( 9-14.5) or compete at Hellsboro Relays. Nikhil hit 13.5 miles – 1st 12 miles in 68 minutes last 1.5 miles in abt 5:10/ mile

Friday 4/3/15- either distance for those racing tomorrow or 2 miles up sds(8) followed by 1k fast and 20x 75m

Thursday 4/2/15- 6-11 miles and Easter Egg Hunt! Followed by a fast 800 (ladies ran 2:39)

Wednesday 4/1/15- kids ran in the steinert duel or ran a Conover loop  

Tuesday 3/31/15- kids had a quick meeting before running 7-10.5 miles on grass followed by 10 x 100m. Top Dogs hit 10.5- top ladies hit 60 minutes at 7/ mi plus 10*100m

Monday 3/30/15– full body core followed by 2-3 miles up, SDS (4) and….

A- Tippity Top Dogs – 12*800m on a 4:30 c (top guys avg’d 2:40), A Guys- 10 x 800m on a 4:30 cycle- B Boys – 8 x 800 on a 5:30c, Dcash and Cranc got in 10*800m on a 4:”30 cycle- rest of the ladies hit 6-8x 800m on 5-6:00 cycle. short coolie- Squatters squatted 5*6 reps at 135 (ladies)- 150% (dudes) BW.

Nikhil ran 12 miles at 6:20/ mi.

Saturday 3/28/15- Practice 8:00 am at Turning Basin Park!!!!! DIRECTIONS HERE. Nikhil shatters Dan Sheldon’s venerable 2012 course record of 54:06 with a 53:30- epic run!!!! A Boys ran 14.5 with 10x 100m, B Boys and top ladies hit 13+ 10-20x 100m and C boys and B ladies ran 11+20*100.

Friday 3/27/15- 2 miles up- SDS (8) – most kids hit 1200m fast (sam led way in 3:26) followed by 20 x 100m, Tim and Zabih ran 800/1k at 2:02/2:40 followed by a quick rest and 200m fast but controlled followed by a 400m in 60. DCA$H and Christina hit 1k in 3:05 followed by 30 s rest and 200 m in 33 – both groups finished with same 20 x 100m and drills.

Thursday 3/26/15– 6-9 miles on grass.

Wednesday 3/25/15– most everyone ran about 2 miles up before hitting between 4-5 miles hard followed by 20 x 100m.  A Boys ran 6 x Vanhiseville loop with the 800m hill pick up for 9 miles. Top   ladies and Tim hit LT on track after 2-3 miles up . Girls hit 4.5 miles (DCA$H hits 27:34 (6:06 !!!) Tim ripped 5 miles in 26:20 (5:15)- all finished with 20 x 100m.  How about Cam Kadis’s 30:20 for 5 miles!!!!!!!!!!! ????? unreal!!!!!!!

 Tuesday 3/24/15– Brynn Wayton’s 5th Birthday- kids celebrated by running campus loops (6-9) Nikhil ran 11 miles.

Monday 3/23/15– quick core followed by 2 miles up SDS (8) and…

Top Dudes – 25 x 400m on a 2:10 cycle.

Boys B (Girls A)- 20 x 400m 2:35 cycle

Boys C (gals B) 18*400m (2:50c)

Penn Group hit ..

Tim 4 x 700m at Goal pace – Tim avg’d 2:49 with full restand finished with a 400m in 60 and 4 x 200m in <30.

DCASH and CRANC hit 4 x 700m between 2:05-09 and a 400 in 72.

MD guys hit 2 x 600m at 1:32/1:28 and 4 x 400m at Goal 800.

Team Moxham hit 600@ G 800 followed by 4 x 400 at G 800. followed by a fast 200.

Squatters hit 5*20 reps at 100 (gals)- 130% (dudes)- Good day.

 

Saturday 3/21/15-8-10.9 miles steady followed by 25-*32*100.  Nikhil hit 2 miles up and 8 miles in 42 and change.  Good day.

Friday 3/20/15-practice cancelled – Run OYO

Thursday 3/19/15-16:00 up SDS (8) followed by …Most kids built on last week’s workout of 800m fast followed by 20 x 100m with over -unders. Penn crowd hit 900 @ Goal pace followed by 300 fast and 20 x 100m. Zabih hit 600/ 200 and 20 x 100

Wednesday 3/18/15-Nikhil and Tim hit 10 miles (1st 5 miles at 6:20- 2nd 5 miles at 5:40) Deirdre and Crancs hit 4 miles in 24:20 on the track (windy) Everyone else hit between 4-5 miles of hard running followed by 2.2 miles up. A few brave souls (Sam, Zach and Nial hit 16x 400m with Karn (last 8 in spikes))

Tuesday 3/17/15-Nikhil hit 11 miles at 6:10/ mi.  Everyone else hit between 1.2-3 miles up followed by 3-6 x 1600 at 75% of MVO2

Monday 3/16/15- core followed by 16 minutes easy and SDS (8) and

A Group- 12 x 800m (4:30c)

B Group -20x 400 (2:35)

C Group – 15*400 (3:00)

Others hit … Nikhil hit 10 miles at 6:00/ mi

Tim hit penn spec- 6*600@ 1:31/132/132/132/135/133 and a 200 in 27.

DCA$H and Cranks hit 5*600 in 146/150/147/150/150 and finished with a 33.

Zabih and Nial- 4 x 500 at G800, not good.

You must get in runs today- roads WILL NOT BE BAD!!!!! stay off busy roads!!!!!! 

Boys A- 8 miles (or 60:00)

Boys B and C- 6 miles or 50 minutes

Girls A Penn  (DCA$H and CRANC) 8 miles or 60 minutes

Everyone other Girl!!!!- 6 miles or 50 minutes

PRACTICE AT HSS TOMORROW (3/21) IS AT HSS @ 8:30 AM!!!!!!! NO EXCUSES WILL BE GRANTED!!!!!!!!

Saturday 3/15/15-modified long run due to rain

Friday 3/14/15-2 miles up- 800m at GMP followed by 20 x 100m with over unders. 2 laps down

Thursday 3/13/15– 6 x 1.5 mile Vanhiseville Loop (9.0 miles with 6x 800 reps of the hill.  everyone else got in 6 miles of fartlek.  Work was preceded by core

Wednesday 3/12/15– distance run of between 6.2-10.9 miles.

Tuesday 3/11/15– full core  – followed by 1.2-3 miles up- and between 2-4 x 1 mile @ LT (Led By Zach in 5:25) followed by 1.2 miles down/

Monday 3/10/15-quick core (planks, nutcrackers, knee ups, 100 ups, froggies) 2 miles up to Hendrickson Rd., SD, and…

A Group Dudes- 24*400 on  2:10 cycle

B Group Dudes 18* 400m (2:20-40 c)

C Group- 12*400 (on a 2:45 c)

Very Tippity Top group got in a 11 (Tim)-12 (Nikhil) at 6:15/ mi and Christina and DCA$H got in 10 miles in 72:30.

Squatters be squattin.

Please get in 8-10 miles per day until Friday 3/6!!!

Steady running all week.