Sunday 11/30/08-Katie runs 40 minutes and strides.
Saturday 11/29/08-13 minutes up- 5 k race- cooldown with runa nd light strides. Awesome day! Katie makes it to San Diego!!!!!
Friday 11/28/08-light running and stretching
Thanksgiving 11/27/08-everyone took off except Shelby who took off Tuesday- Happy Thanksgiving!!!
Wednesday 11/26/08-light running andf team stretch after watching NCAA women’s race.
Tuesday 11/25/08-Katie, Caroline, and McKee ran 25 minutes up, 3 miles threshold run (McKee 16:56, Katie 17:55, Caroline 20:08) followed by 100m rest jog then 4×400 on short cycles, Jeff avg 75-76, Katie around 80, and Caroline mid 80’s. Jeff was on a 2 min cycle, Katie 2:20 and Caroline 3:00.
Monday 11/25/08-kids ran between 45-50 min and strides. Shelby did a workout 2*1600 @ 5:56, 200 rest jog 6:06 then 2×800@ 2:54, 2:51- short cooldown.
Wednesday 11/19/08-30 minutes up – quick stretch drills and strides (6) followed by 5-6 200’s with a 99m jog across the field- followed by 4 more strides and 2-4 laps. Everyone looked fine. Cold as heck out.
Tuesday 11/18/08-kids ran for an easy 50-55 minutes followed by 10 strides- Mr. Wayton traded in the Volvo Cross Country……..a sad day- now you kids can start stinking up his new car.
Monday 11/17/08-kids ran a recovery run followed by team stretching.
Friday 11/14/08- Guys did premeet running to get ready for groups tomorrow!
Thrusday 11/13/08- Guys did 45 minutes steady while girls did 40 steady. GREAT DAY in not ideal conditions!m
Wednesday 11/12/08-light run and team stretching following brief meeting.
Tuesday 11/11/08-Kids warmed up for 30 minutes before heading into their workout, drills- 8 strides, and a walk through, guys went 1200/1600/800 with about a 100m jog between- everyone looked great- girls went 1200/1200/800- both groupd did a short cooldown followed by another 8 strides.
Monday 11/10/08-Kids headed over to the tow path for a longer run, girls ran 65 save katie who got in 75 followed by 10 strides, dudes got in 75 followed by 12 strides- darker then heck out by the time we finished. Good day everyone looks sharp. SPIKE UP TOMORROW!!!!!
Sunday 11/9/08-recovery run oyo amd strides.
Saturday 11/8/08- whoooooohoo- boys win forst sectional title ever! Girls nearly pull it off as well- Kellner wins!
Friday 11/7/08-kids ran pre meet for 25-35 minutes and a few strides.
Thursday 11/6/08-kids ran between 40-45 minutes plus. Some guys doubled- after the run a few guys ran 1200m at their race pace – no faster. Guys ran between 3:37-3:41- a few laps cooldown then watched the Long Green line before heading off to the Schoepfers for dinner.
Wednesday 11/5/08- JV state meet- varsity guys n gals did around 6-7 with a few light pick-ups in the middle. Strides at end. Thought this was a great/ amazing video.
Tuesday 11/4/08-kids ran a recovery run and streched in groups- JV did a pre meet and finished the movie.
Monday 11/3/08- Those running Wednesday ran for 35-40 minutes and strides before watching “the Long Green Line”. Varsity athletes ran 3 miles warm-up before busting into 6*800+ 400. on 4 (dudes) to 5 (ladies) minute cycle before busting one last 400. Workout was done at Community park, wheeled 800m loop. Katie led the workout for the ladies and hit splits of 2:52/2:45/2:43/ 2:45/ 2:49/2:49/82- rest of the ladies followed closely behind. Mancuso and Foy led the guys who hit 2:25-2:30/2:25-2:36/2:25-2:32/2:27-33/2:25-33/2:26-2:34/65-70. Good workout, about 7 miles for the day- more if you doubled.