Friday 8/11/17-15 minutes up after Big 12’s and lower leg drills.  SDS (8) followed by 1800m at goal 5k pace followed by 16 x 75m sprints with 16 squats after each, squatters got in 85-95 lbs of low bar squatting.

Thursday 8/10/17-75- 90 minutes of gentle running at MCP followed by strides.

Wednesday 8/9/17-9-15 miles – top guys finished in 95 minutes with Justin Lopez leading the way, top gals ran 13, 10x 100m strides.

Tuesday 8/8/17– Group stretch, Big 12’s , top dogs ran 9 miles on grass and 20 x 100m, top ladies ran 7 miles followed by 20 x 100m, developmental groups ran between 6- 7 miles followed by strides. squatters squatted 5 sets of 5 front squats at 75-85 lbs.

Monday 8/7/17– 15 minute jog followed by ..A  boys- 7 miles steady followed by 3 x 1 mile a crisp effort followed by 15x  100m, gals ran 6 miles steady followed by 3 faster loops.  Dev groups ran 7-8 miles and 15x 100m