Week of 9/11/18

Saturday 9/16/18-Developmental groups practice at  8:30 am towpath, Top groups 7:30 bus to Holmdel from the high school. Top guys ran Holmdel’s course 5x, top ladies 4x. Everyone finished with 10 x 100m sprints. Developmental groups ran 9- 13 on the towpath followed by 10 x 100m.

Friday 9/15/18-BIG 21’s, lower leg drills, 1.6 miles to Lewis Chamberlain Park, SDS (8) followed by….


Top guys 20 x 300m on grass on a 80 s cycle.

Top ladies, 18 x 300m on a 90s cycle.

Dev A- 20 x 300m 85 s cycle.

Dev B-  18 x 300m 95 s

Dev  C – 17 x 300m 100s cycle,

1.6 down , squatters squatted 125- 145 lbs 3 sets of 5.

Thursday 9/14/18-BIG 21’a followed by lower leg drills and 40 minute run on grass followed by 800m at goal 5k followed by 10 min easy.

Wednesday 9/13/18– 15-25 min up, SDS (8) 5k up tempo, short cooldown.

Tuesday 9/12/18-most kids ran between 5-8 miles followed by 10x100m. Top gals and uys were on the track, after 25:00, SDS (8) guys and gals ran 4×800 with a full rest (8-8:30c) top guys avg’d 2:18, top gals 2:50. 15-20:00 down followed by 2×20 reps of squats (gals 85 lbs, guys 100lbs)

Monday 9/11/18-top guys ran 13 miles at 6:20/ mi followed by  10*100m, 11 miles for gals at 7:20-30/ mi followed by 10 x 100m.

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