Week of 3/10/15

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.

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