Week of 1/8/17

Sunday 1/14/18- off or 80m recovery run and 10 x 100m

Saturday 1/13/18-either Lavino relays or long run of between 10- 14.5 miles.

Friday 1/12/18-either pre meet or 1200m time trial followed by 75 m sprints.

Thursday 1/11/18-distance run or peddie meet

Wednesday 1/10/18-moderate run followed by mile reps at 75% of max- top gals ran 6:30/ mi- top dudes 5:45

Tuesday 1/9/18– 15: 00 up SDS (8) followed by developmental groups ran 18-25x 375m in our parking lot on a 2:10, 2:40 and 3:20- top dogs and doggettes ran through their goal paces with generous rest.  Top guys ran 2 x 750m (2:10/2:08) at goal 3200 pace followed by 8 x 375m (59,57,59,58,57,58,59,56) at goal mile pace, top ladies ran 2 x 750m (2:27, 2:28)  at goal mile pace followed by 6 x 375 at between 800-1600m goal pace short cooldown followed by squat routine.  Other pirates competed at Peddie- some great marks were made Jillian won the distance events, plenty of PR’s over 800m King Kong Lundy took the 800, Ninad and Ben Fanta impressed in the 3200.

Monday 1/8/18-please run 70 minutes on a treadmill or safe road at maintenance pace- top guys are going to run 10 miles at 6:20/mi, top ladies 8.5 at 7:20/ mi.  I will post race assignments tonight if I can. Peddie bus leaves at 5:30- meet begins at 6:30!

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