Week of 4/18/16

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).

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