Saturday 3/8/18- practice at 8:30 am at high school South!!!!!! Kids ran between 6 and 11 miles followed by 10 x 100m and squat/ deadlift routine.

Friday 3/7/18– kids ran 20 fast 300m standard warm up and cooldown.

Wednesday -3/7/18- Thursday 3/8/18- run OYO due to weather catastrophe.

Tuesday 3/6/18– distance run of between 4-8 miles. pushups and situps.

Monday 3/5/18-15 minutes up, SD, most kids ran bulk 400’s.  Top guys ran 30 x 400m on a 2:05c, next group (top ladies) ran 26x 400m on a  2:25c, 3rd group ran 22x 400m on a 2:50c, beginners ran  8-10 x 400m on a 3:00 cycle. Nationals crowd ran 20:00 up,  SDS (8) followed by 600m at 1:25, 10:00 jog, 6x100m fast- 2 laps down.