Week of 2/5/18

Sunday 2/11/18- medium recovery run.

Saturday 2/10/18– those not competing at sectionals ran between 11-14 miles with a big 1 mile hill in the middle followed by 10 x 100m.  Sameer and Adwin ran great in the 1600, adwin came back strong in 800, Kelsey and Kavya both 3rd!!

Friday 2/9/18-DG ran 10x 200m and 6x75m with drills followed up by upper body lift- 40 minutes and strides for those competing tomorrow

Thursday 2/8/18- distance run- developmental group ran 5 miles hard- gals ran just over 7 minute pace- guys ran just 5:50/ mi- those competing this weekend ran 6.5-8.5 miles on grass and 6x150m

Wednesday 2/7/18-practice for developmental group will take place tomorrow due to weather!!!!!

Tuesday 2/6/18-60 pushups, 180 situps, 30:00 warmup- 15(ladies) – 17 laps at LT followed by 2 laps easy. guys avg’d around 5:24/ mi, ladies around 6:30. after kids deadifted 115-215 lbs and benched heavy as well.

Monday 2/5/18– those in the developmental group ran 20-30x400m on a 2:14, 2:45, and 3:00 min cycle.  sectional group ran 800m at goal mile followed by 30 sec rest and 400m fast, Top guys ran 2:06/ 62 followed by 4x200m at a fast pace (28) top gals ran 2:27/77 followed by 4x200m at 32. finished with heavy squat routine.

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