Week of 9/4/17

Sunday 9/10/17-80 minutes on grass with 10 x 100m

Saturday 9/9/17-15 min up SDS (8)- 2 miles hard, 10 x 100m sprints with 15 full squats.

Friday 9/8/17-segmented run of 60-70 minutes on grass with strides.

Thursday 9/7/17-6-10 miles with strides at assigned pace on grass.

Wednesday 9/6/17– BIG 17’s followed by 2 miles up, SDS (8) and…top guys ran 6*1062.5m at LT, Gals ran 5*1062.5 at LT, most everyone ran 5 x 1000m at 5k effort. 2 laps down, squatters squatted 2 sets of back squats at 115-125lbs and 2 sets of front squats at 105-115 lbs.

Tuesday 9/5/17– Practice at Turning Basin Park 3:00 PM!!! kids ran between 7-11 miles, top guys ran 11 miles followed by 1 mile at LT and 10 x 100m, top gals ran 9 miles steady followed by 1 mile at lt and 10x 100m, developmental groups ran 7-11 miles followed by 10x 100m

Monday Labor Day, 9/4/17– Easy run OYO.

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