Friday 7/20/18-BIG 13s followed by 20m, SDS (8) and 15 x 100m on grass followed by squat routine.

Thursday 7/19/18– 80 min of running (40-30-10) preceded by Big 13s

Wednesday 7/18/18-top guys ran the hill once for a total of 13 with strides, top gals ran 11.5 and developmental group ran 65 min-11.5, 10 x 100m

Tuesday 7/17/18– 2- 7.225 miles followed by 2 x 20 reps of deep squats at 50 (ladies)- 60 (dudes)  pounds.

Monday 7/16/18– 60:00- 11 miles followed by 10 x 100m