Week of 1/16/17

Sunday 1/22/17-75-85 minutes steady for those who competed yesterday.

Saturday 1/21/17-those not competing ran between 9-14.5 miles followed by strides.  Those competing at States …., Boys ran a very good DMR.

Friday 1/20/17– Top dogs ran 40 min and form 150s. 2 miles up (SDS(8) followed by 4,3,2,1 workout(4:54,3:37,2:20,60 for the leaders). and 8-10x400m on a 2:10-2:20c for the developmental A, everyone else ran 14x400m. 2 laps down and squatting

Thursday 1/19/17- Long aerobic distance on grass

Wednesday 1/18/17-most kids ran 5 miles up tempo- led by Dexter in 27:30 and Maddy V in 35 and change.  They followed this with a fast 300m and 2 laps easy for 8 on the day. Top dogs and ladies ran 20:00 steady and …

LD dudes and ladies ran 20 min at LT followed by 2 x (3x 300 at 3200, 1600, and 800 goal), Md ran 2 miles at LT before doing pacework of 400-300-200-100 with a minute rest between followed by form 150’s.

Tuesday 1/17/17-  3 miles steady 3 miles progressive.

Monday 1/16/17-kids either ran Peddie Meet (Congrats Cole for Breaking 5!!!) or ran 2 miles up (SDS(8) followed by…LD kids ran 75% of goal 32 distance at 100% goal pace followed by 8 min rest jog and 75% of goal 16 distance at 100% of goal pace followed by 2 laps easy and 14 x 400m on a 2:10 c avg between 70-74.  Gals did the same but did 12 x 400m on a 2:30c.  MD crowd did 2 x Bowerman drills (600/200 – 30 sec rest between reps- 10:00 between drills) followed by 12 x 200m on a 65-70s cycle) cooldown was 2 laps down followed by squat routine and core.

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