Week of 10/26/15

Sunday 11/1/15– regeneration run.

Saturday 10/31/15– top dogs went longish 12 miles (last 4.5 5:20-48/ mi) Tim followed this with a 1 mile kicker in 5:00

Friday 10/30/15– Most kids got in 6-7 miles with 14 x 100m, very top guys n and gals got in a bowl beater with different degrees of success. Dexter impressed with a 10:12 PR, 70/ 5:16!!!! Same squat routine as Monday. Top varsity girls all closed in 5:45ish!!!!

Thursday 10/29/15- top dogs got in between 7-10 on grass, Those competing on Saturday got in 6*800 on a 4-5:30 cycle followed by a 160m all out kicker.

Wednesday 10/28/15-core followed by 27 minutes of running before the earth vomited upon us.

Tuesday 10/27/15-Most kids performed a recover run, Top tier got in a developmental ladder of… 20-22 minutes at LT, 1600m at Goal 5k, and 800m @ faster than goal pace followed by 200m at goal 800m ; Tim led all in 4:40/2:10/ 27, rest was minimal.


 Monday 10/26/15-Mr Wayton’s carefully drawn up plans were set aside due to sanctioned penalties from Timmy’s Law. Nonetheless the pirate faithful headed out to Chamberlain Park for some work.  Most kids got in 22-30 x 300m on a 80-90s cycle. 1.5 up and down.

Top diggity dogs hit the same 1.5 miles up and down followed by cruise intervals with minimal rest (10-20s)over 795m .  Group hit 8-12 x 800m . Squatters hit 3 x 15 reps at 100% BW and 2 x 5 reps at 150% BW

Week of 10/19/15

Saturday 10/24/15– 11.5- 13.5 miles followed by 20 x 100m.       Christina led ladies with 12.5 miles at 6:40 pace (last mile 6:08)  Tim ran 15.5 miles, 1st 13.5 at 6:15 pace, last 2 miles at 5:10 pace, other dogs ran 14.5 miles at 6:15/ mi last mile 5:30
Friday 10/23/15-2 miles up- SDS(8), 5k race and 20 minutes easy/ 20 x 100m (Tim ran 40 minutes easy for a total of 11.) Gals and Guys JV run away from the field!!! Gals win Counties for 4th year in a row! 5th time in 6 years!!!!!!! Tim wins individual title! 4th pirate in a row to win individual title!!!!

Thursday 10/22/15-pre meet and finish LGL

Wednesday 10/21/15– watched LGL and ran 40 minutes on grass, 300m fast, 10 min on grass- 200m fast, 5 minutes on grass

Tuesday 10/20/15– distance run 6-9 miles

Monday 10/19/15-legs strength drills followed by 15 minutes WU and SDS (8) followed by..

A Boys and A Gals- -2600m @ Goal 5k followed by 8 x 300m (100m rest) and 1 mile down.

Everyone else hit 12-14 x 200m with 200 rest at 800m RP.

1 mile cooldown on grass.

Squatters hit 5*5 reps at 150% BW


Week of 10/12/15

Saturday 10/17/15– 9-11 miles steady – top dogs 6:15/ mi- top dogs hit 2-3x 1 mile in 5:40 followed by 10-20 x 100m.  ladies hit  10 miles at 7/ mile followed by either 20*100 or 1 mile at 6:00 and 20 x 100m (crancan)

Friday 10/16/15– legs drills followed by 3 miles wu, SDS (8) and …

Most kids did between 8-10*600m with 200m rest jog on grass followed by 10*100m barefoot and 4 x 15 reps of squat at 130% BW.  Christina hit 9 x 600m avg 17:40/ 5k.  Tim hit 10 x 800m with very short rest adding up to 24:20 for 8k.  Good day.

Thursday 10/15/15-kids ran segmented runs of 40 minutes (stretch), 20 minutes (20*100m), Timmy ran 1.5 miles at lt (7:50) and 8 x 100m

Wednesday  10/14/15-2 miles up- SDS (8) 5k race and between 2-5 miles steady after.

Tuesday 10/13/15-premeet of between 3-9 miles and 20 x 100m

Monday 10/12-15-3.miles up and ….

Most kids hit 4.8 miles steady followed by .8 miles at 90% and 10 x 100m bf strides.  Top dogs hit 3-4 miles up and…

Boys – 2 x 2.4 miles @ 6:10-15/ mi followed by .8 mile at 90% and 10 x 100m

Ladies hit 2 x 1.6 miles at 75% followed by .8 fast and 10 x 100m.

Squatters hit 4 x 6 reps, 1st two reps at 150% BW- 2nd 2 sets at 160%.

Week of 10/5/15

Saturday 10/10/15-11.5 miles followed by either 1-2 x mile kicker followed by 20*100m

Friday 10/9/15-most kids hit 2 miles up and between 26-30x 300m on a 80-90 sec cycle.  Top diggity dogs hit 2800m at G5k pace followed by 6 minutes rest and 2400m at G5k- some supplemental 200’s fast.

Thursday 10/8/15-3-4 miles up, most kids got in between 4-5 miles on grass at assigned times and 10 x 100m on grass (barefoot).  Very top guys hit 4 miles up- 2x 2.4 miles at an assigned pace plus a .8 mile kicker at 85% of MVO2. followed by 10 x 100m on a 30s cycle.  Girls hit a more modest version of 3 miles up , 2.4 miles at 80-85%  followed by 1.6 miles at the same pace and 10 x 100m on a 40 sec cycle.

Wednesday 10/7/15warm up exercises , lower leg drills, 40 minutes, stretch, 20 minutes, drills, 10 x 100m on a 35s cycle. squats afterwards

Tuesday 10/6/152 miles up- 5k race,  2-5 miles cd

Monday 10/5/15-quick calf exercises followed by 6-9 miles on grass and 8 x 100m on a 60-70 minute cycle.