Sunday 5/1/16-off or 60-70 minutes and 20 strides

Saturday 4/30/16-either Peddie/ North Tri or long run @ TP, guys hit 9 miles steady before hitting 3-4 cut down miles and 12 strides, Tim led the way in 5:28, 5:20, 5:10, 4:48, Christina ran 7 miles steady and 4 x 1 mile in around 6:10, everyone finished with 10 fast strides

Friday 4/29/16-Christina Tim and Sam went out for between 50-60 minutes , Christina returned to track for 6 laps in 8:47, Tim hit 2 miles in 10″45 and Sam went 11:20, upper body lift and TT. Top duders got in 8 x 3k alternating from goal pace to 10k pace, group hit 320/302-305/319/302-309/319/303-307/320/303-305, Gals hit 6*1k 355/346/359/344/359/344.

Thursday 4/28/16-Christina finishes 5th at Penn mile- Sam and Tim complete a tough workout of 1k@ GMP, 5 x 600, Tim hit 237/132/132/132/134/137, Sam went 245/137/137/137/136/138.

Wednesday 4/27/16– for those who didn’t race yesterday we had a workout, kids completed a ladder 200-400-600-800-600-400-200 at Goal mile pace. Most kids hit 1k at GMP followed by a fast 600m and 4x300m and 6 x 60m

Tuesday 4/26/16– duel meet or a quick run to dodge rain. Today will serve as an off day unless you ran the mile. Tim finishes in 60 to run 4:17.1- fastest ever mile in a duel meet for a Pirate.

Monday 4/25/16– Either a longish run of around 7-8 miles on grass and barefoot strides and TT or 6-8* 800m on a 4-4:30 cycle.

HERE

Sunday 4/24/16-either off or (those whom competed yesterday) longish run followed by a few kickers at LT and strides.

Saturday 4/23/16-either competed at MC Relays or went to towpath for between 9-10 miles steady and 2 x 1 mile kicker at fast and 20 x 100m

Friday 4/22/16-40 minutes run – rest of workout cancelled do to weather.

Thursday 4/21/16-either 3200 meet at Cherokee or 4-6 miles steady, followed by 3 x .8 mi at 90% followed by a short cooldown with strides and TT.

Wednesday 4/20/16– Most kids got in between 2-4 miles and strides. Those not competing tomorrow ran 40-45 min followed by 15 minutes and 5 minutes @ LT and 10 x150m followed by upper body lift (hang cleans and bench press at 80% BW) and TT 120-40-40.

Tuesday 4/19/16– dual meet or 60 min run

Monday 4/18/16–  14-16 x 400 and fast 200’s on a short cycle (2:00/2:30) or 8-10 miles on grass if competing tomorrow. Tummy Time and squat routine after (3*10 reps at 120 % for back squats and 80% for front squats).

Important annoucements! Those attending junior prom will have a special practice at HSS at 9:30 am Saturday!!!!

Saturday 4/16/16– long run of between 11-13 miles- 1st half at maintenance pace- 2nd half 30sec/ mi faster, 10 x 100m.

Friday 4/15/16– warmie of 15 up- SDS (8) and ..

Most kids hit 1200m at GMP (led by Big Papi in 3:30, followed by 10 count and 400m all out, 2 laps easy and 6×200 and 6 x 60.

Tippity top kids ran 1000, 3 x 800m with 6 minutes rest @ GMP followed by 3 x 200 and 3 x 60. Sam led the dudes in 2:43/2010/210/213, Christina led the ladies in an incredible 3:00 (out in 68/2:21) 224/228/226.  Maybe her best workout ever.

Thursday 4/14/16-same as Tuesday

Wednesday 4/13/16– either duel meet or 3-4 mile time trial with strides.

Tuesday 4/12/16-6-10 miles on grass , those not competing tomorrow put in 8 x 200m at GMP and a lap cooldown.  TT was 120/40/40*4

Monday 4/11/16-2 miles up- 800 reps at C Park .  Tim led top dudes through 10 x800’s at 10k pace (4 min cycle) in 2:30/229/229/228/229/230/227/229/230/225, Top Ladies hit 8 x 800m on a 4:30 cycle (KK and Liz) hit 302/303/305/301/308/309/311/310, Developmental groups hit between 6-10 x 800m on a 5, 430/ 400 cycle. Everyone finished with 10 x 100y barefoot strides.  Lifters squatted (4×12 reps of 135% (bs), 4 x 12 reps 75% (fs)). Tummy Time was 4 sets of 120/ 40/ 40. Warm and windy out.

Saturday 4/9/16-Sunday 4/10-9-10 miles and 3-4x LT, Tim led all with 10 miles steady, 4 x 1 mile in 5:12 (30 sec rest) and 10 x 100.

Friday 4/8/16-Recovery Day

Thursday 4/7/16– drills and 15 minutes up- followed by SDS (8) and…

Most kids ran 1200m all out followed by 10 seconds rest and 200m all out followed by 12 x 60m  with drills.

Top dogs and ladies ran 4-5 x 900m at Goal mile pace (full rest between each 7 min) and 6 x 60m with overunders.

Christina has an especially good day running 2:48/2:46/2:45/2:46/2:45

Guys who didn’t hot their splits ran 11x 200 after with 60 sec rest. 2 laps down and upper body lift with TT

Wednesday 4/6/16– 6-10 miles on grass followed by Tummy Time (115/40/40)

Tuesday 4/5/16-either dual meet Vs Steinert or easy run followed by strides.

Monday 4/4/16-quick team meetings followed by either 6-7 miles on grass (if competing tomorrow) or ..

Timmy B hit 5*1 mile in 4:52-3 avg (400m jog rec)

Christina ran 4*1 mile in 5:32 (400m jog rec)

Top Developmental group ran 20*400m (2:05 c)

2nd Developmental Group ran 16*400 (2:30c)

TT was 115/ 40 /40 and squat routine was 3*12 reps of back squats (135% bw) and front squats (75% bw)