Week of 2/12/18

Monday 2/19/18-OYO

Sunday 2/18/18-recovery run ON YOUR OWN!!!!!!!!!! 50 minutes and 10 x 100m

Saturday 2/17/18-Practice at 8:30 am at Turning Basin Park. 6:30 am bus for sectional crowd. Top guys run to Whitehead Rd and finish with 10x100m. Developmental B (Gals A) run peacock house and 20x100m, Dev C (gals B) run bakers basin and  20x100m.

Friday 2/16/18– OYO- Tim Ryan and Justin be ready to begin workout at 3:00 pm. 2 miles up, SDS (8) 400m in 57-58 focusing on relaxation, short rest (20s) 200 in 28-29 focusing on working through their finish. 15- 20 minutes down.  Those competing tomorrow ran pre meet 20 min and strides, everyone else ran mileage.

Thursday 2/15/18– Power and speed followed by upper body lift.

Wednesday 2/14/18– most kids ran between 8- 10.6 miles.  Those competing this weekend ran 7-8.5 miles followed by form 150’s.  Those competing at Easterns ran a Bowerman special, Justin led all in 1:28.7/ 28.8. good day – good weather.

Tuesday 2/13/18– kids ran 20 minutes up, SD, duders ran in two groups over 4.5 miles on track, 1st Group Ryan and Sameeer ran 24:14 (5:22/mi), 2nd group ran 24:37 (5:28/ mi) followed by 6x200m at 30 (125m rest)- 2 laps down.  Kelsey and Kavya ran 3.5 miles at LT in 21:53 (6:15/ mi) followed by 5x200m in 34- 2 laps down. Team stretch after.

Monday 2/12/18-most kids ran 15:00 up, SD, followed by 8-12x 800m on a 4:30, 5 and 6 min cycle. 2 laps down followed by 2 sets of back squats and 2 sets of front squats.  those competing at states and beyond ran a variety of other workouts.  Dudes ran 11 miles followed by strides, Kelsey ran 8 miles on grass followed by strides, Kavya ran 30 minutes steady and 800m at 2:50, 600m in 2:04 , 400m in 79, and 200 in 35 , 2 laps down.

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