Week of 12/28/15

Saturday 1/2/15-11.5- 15 miles steady finishing with one fast mile and a few strides.

Friday 1/1/15-happy new years!!!

Thursday 12/31/15-2 miles up- SDS (8 ) followed by between 1100 (plus 300m sprint)-1200m time trial and 12 x 60m with drills and lower body lift.

Wednesday 12/30/15-2 miles up followed by either a 5k time trial and 30 x 100m or 2 x 2 miles at LT.

Tuesday 12/29/15– 3 miles steady and 3 miles progressive on campus.  Top dogs ran 3 mile progressive and 20 minutes at lt on the track.

Monday 12/28/15-Sam and Tim joined their trusty buddy Nikhil for a  ladder (1600-1200-800) followed by fast 400’s. Christina ran 14*400m with a fast 800 and 400 in spikes, top dogs ran 20*400 on a 2:25 cycle.

Week of 12/21/15

Saturday 12/26/15– top dogs ran 14 miles with a fast finish and 12 x 100m.

Thursday 12/24/15-1000m time trial followed by sprints and lower body lift- Sam and Tim hit some fast 200’s with Nikhil.

Wednesday 12/23/15-2.2 miles up to Conover- between 4-6 miles steady state led by the dudes in 35 and silver. 12 x 100m

Tuesday 12/22/15-progressive run 2.5-3 miles up- 2.5 – 3 miles progressive.

Monday 12/21/15– lower leg drills followed by 15 minutes, SDS (4) and …

Tim and Sam worked out with Nikhil and ran 4 sets of 500/400/300 in 82,63,46.

Top A guys hit 16*400 (2:30c)and 4 x 200 (75 c) fast.

Girls A and Dudes B 14*400 (2:45)

Boys C and Girls B 12*400 (3:00c)

Crancan ran 12 x 400 on a 2:30 c between 71-75, spiked up and ran 2:26.

2 laps down and upper body lift.


Week of 12/14/15

Saturday 12/19/15-kids ran between 9-13.5 miles . Top dudes got in a 1 mile kicker (Sam 5:10, Rancan 6:15) everyone finished with 10 x 100m.

Friday 12/18/15-lower leg exercises followed by 15 minutes easy and SDS (8) followed by a 1k time trial led by Sam in 2:45 followed by a brief rest and a fast 400 (60 pt) , then finishing with 10 x 60m with drills and over-unders. 2 laps down followed by lower leg routine. Tim worked out with famed alum Nikhil and hit 8 x 400 in 65 (200 rest) , a 400 jog, and 8 x 400 in 64 (last two at 61), 2 laps down.

Thursday 12/17/15-40 minutes steady in the rain after beacuoup core .

Wednesday 12/16/15- 15 minutes warm-up following copious core work, top dogs hit 10k at under 6 minute pace (36 and change), Crancs hit 5 miles in 32 and change, other groups ran between 3-5 miles fast. 10 strides after.

Tuesday 12/15/15-copious amounts of drills followed by 2, 2.5, or 3 miles up- followed by a progressive return ( top guys hit around 17, Rancan hit 18:52) followed by a jog to the track and a fast 200 followed by a lap easy, lifters lifted.

Monday 12/14/15-kids warmed up 15 minutes and did form drills before embarking on …

Boys A- 16*400m (2:30c)

Boys B (Gals A)- 12*400m (2:45)

C- 10*400m (3:00)

Tim hit 12 x 400m (on 2:30c) spiked up and ran 2:05

Christina hit 10*400m on a 2:30c and ran an 800m at 2:30 and a 400m at 72.

2 laps down.

Week of 12/7/15

Saturday 12/12/15-9-14.5 miles followed by strides (10)

Friday 12/11/15-2 miles up- SDS (8) followed by 900m at goal mile pace- top dogs followed this with a fast 400 and everyone sprinted 10 x 60m with drills, squatters hit their leg routine. Sam led all in 2:26/61

Thursday 12/10/15-most kid ran between 5-7 grass loops, the tippity top dudes and gals hit 30-40 minutes easy followed by a 1 mile at LT and a fast 400. Rancan hit 20 minutes at 6:12/ mi

Wednesday 12/9/15-drills followed by 3 miles steady and 3 miles tough on the .8 mile grass loop, Sam and Dexter led the duders running 33:26 for 5.6 miles , Christina ran 26.:25 for 4 miles, quick jog in for between 7.5-9

Tuesday 12/8/15-plenty of core and 3 miles up- 3 miles progressive.

Monday 12/7/15-15 minutes up, SDS (4) followed by …A Boys 16*800m on a 2:30 cycle, B Boys (A Ladies) 10-12*400m on a 2:45 cycle, C Dudes, B ladies 8-10x 400m on a 3:00 cycle. 2 laps coolie and upper body lift. Christina ran 10 x 400m with developmental boy A’s and spiked up for a 600m kicker (1:44)

Week of 11/30/15

Saturday 12/5/15-7-13.5 miles followed by 10*100m

Friday 12/4/15-warm up followed by either 800m at Goal 16 or for a select few 800-400 fast followed by 10 x 100m with drills and over unders, 2 laps down and leg routine.

Thursday 12/3/15-6-8 miles on grass

Wednesday 12/2/15-2.2 miles steady followed by between 2.2-5 miles steady (boys avg’d about 6/ mi for 5 miles ) gals avg’d 6:45 ish pace for 4.

Tuesday 12/1/15-core circuit followed by 2-3 miles steady and 2-3 miles progressive

Monday 11/30/15-Timmy ran 80 minutes, everyone else ran 15 minutes up- SDS (4) and..

A Boys 8*400m on a 2:30 cycle

B Boys (A Gals) 8*400m on 2:45 cycle

Developmental groups ran between 6*400 on a 3 min cycle.

2 laps down.