Sunday 10/28/18-75m in soft surfaces.

Saturday 10/27/18-BIG 10s followed by lower leg drills and 30m up tempo on track in driving rain.

Friday 10/26/18– BIG 26’s followed by lower leg drills and 15:00 up, SDS (8) followed by…

Top gals and guys ran 2600m at goal 5k pace followed by 4 laps easy and 8 x 300m at faster than goal 3200 pace (100m walk rest)- 2 laps down, heavy squat followed by one lap easy.

Thursday 10/25/18-easy regeneration day. 40 m run

Wednesday 10/24/18-BIG 26’s followed by lower leg drills, 1.6 miles to LCP, 6 x 800m with a 200m kicker followed by 1.5 miles down.  Details below.

Tuesday 10/23/18– BIG 26s!!! (highest ever!!!!!!) followed by lower leg drills and a 1.5 mile run to LCP, steady 3-6 miles on grass 800m loop, 1.5 miles back for 6-9 on the day.

Monday 10/22/18-BIG 25s followed by lower leg drills and 15:00 up, SDS (8) followed by

top dudes and gals  4 x 1 mile at LT with short 90s focus break. guys avg’d 5:21, gals 6:20 or so. 10m cooldown followed by 3 sets of 5 reps squat . developmental groups ran 8 x 800m at LT pace, 2 laps down.