Saturday 3/31/18= 9- 16 miles at towpath, top guys avg’d 6:20/ mi, top ladies around 7:40 for 14.5 10 strides after
Thursday 3/29/18– Big 13’s, lower leg exercises- 15:00 up ,SDS (8) 2k at goal 3200 pace, 8 min rest, 1200m at goal 3200, 2 laps easy, 10 x 100m sprints with over unders, 2 laps down. Sameer led the dudes with 5:40/ 3:21 (9:01), Kelsey led the ladies with 6:46/ 3:57 (10:43)
5:40 Sameer
5:56 adwin Jake
6:02 Ryan Tim
6:10 Austin
6:20 cole Andrew Connor
Sameer 3:21
Tim 3:27
Jake 3:27
Ryan 3:29
Adwin 3:35
Austin 3:38
Connor 3:43
Andrew 3:43
Cole 3:48
6:48 kelsey
7:20 Kavya
7:28 maddy
7:32 Julia
7:59 Jillian
3:57 kelsey
4:13 Kavya
4:22 Julia
4:23 maddy
4:42 jillian
Wednesday 3/28/18– Big 13’s, 2/2/2 lower leg drills followed by 20:00 up, quick stretch, top dogs ran 5 miles at assigned LT, 2 laps down, top ladies ran 4 miles at LT, 2 laps down, EVERYONE else ran 4.25 miles time trial followed by two laps down and upper body lift.
Tuesday 3/27/18– lower leg drills followed by 4-9 miles. ladies ran with Coach Gilch 8 miles at 7:20/ mi, dudes avg’d 6:20 for 9. Big 13’s after.
Monday 3/26/18– 15:00 up, SD, bulk 800’s!!!
