Week of 10/11/16

Saturday 10/15/16-10-11 miles @ 6:25-7:15 (ladies) followed by 1-2x 1 mile at a good clip and 20*100 on a cycle.

COUNTIES DINNER: We will be having a pre counties dinner at Olive Garden next Wednesday the 26th at 6:30.  Fill out this form by Saturday the 22nd(we need to let the restaurant know how many people are coming).


Friday 10/14/16-10/3/2/2 followed by …Those who ran cutdowns yesterday ran 9 miles @ 6:30/mile or 7 miles @ 7:15/mile on grass followed by 20*100m on a 30 or 40 sec cycle.  B boys ran 7 campus loops followed by 20*100m.  Everyone else ran 60 min on campus loop and 20*100m

Thursday 10/13/16– 10/3/2/2 followed by …Most kids hit 15 min up followed by SDS(8) and 14-16*400m on a 2:30/3:00 cycle followed by 2 laps easy.  Top dogs hit 30m up followed by developmental miles of 550/540/530/520/510 with 1 minute rest, followed by 20*100 on a 30s cycle.  Ladies hit same 30 minutes followed by DM of 630/620/610/600 (1 min rest).  Finished with core 90/30/30

Wednesday 10/12/16-practice at 8 am Turning Basin Park!!! 9-11 miles easy.

Tuesday 10/11/16- Bowlbeater!!!! Kids did great!!!!! boys hit 3200m (top 5 under 10- top 7 under 10:06, @ 11 minutes (54-60 seconds rest)- kids ran 400m all out (64-70) after 50-55 seconds rest they ran a mile all out- top dogs hit 5:10, gals were led by Kelsey in 11:39 , @ 13 minutes she ran 77, followed by a minute rest and 5:50, both gals and dudes ran 10 minutes easy and came back with 8 x 400m on a 2:00/2:30 cycle.  Developmental groups ran 6-8x 1000m fast!!!

Monday 10/10/16-10 min wallsit followed by lower leg exercises and 1.6 mile warm up, 4-6 x 800’s at LT with short rest, 1.5 miles to community park to get in loops on grass circuit – finished with 20*100 on grass and core. 6-10 on the day.

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