Saturday 4/11/09- Nasty weather, Everyone split into groups. A group- 40 minutes and met at new theater for stretching, then headed out for a 10k at steady state pace. B group- 13 minute minute warm up and then 10K at steady state. It was a good day for most kids to get in a distance run and a tempo despite being unable to use the towpath.
Friday 4/10/09- Everyone ran on their own for about 40-50 minutes
Thursday 4/9/09-kids warmed up for 20 min. Drills stretch and strides, most everyone did 2x 1200 @ MGP followed by 4-6 fast 200’s. Some good efforts- 2nd 1200 was a little rough. Katie did 6 laps at goal pace in 7:56 (10:34). Followed by a 600m kicker in 1:53. Cooldown of 2 laps and 8 barefoot strides. Mancuso hit 2x3200m in 10:35 followed by 1600 at goal 3200 pace. He hit 4:39. Very good day. Some of the uperclassmen hit the over unders.
Wednesday 4/8/09- most kids ran the 6.5 miles big dipper plus a mile of madness (pushups, mountain climbers, burpees, and jumpinjacks. Katie and Kevin did thresholds. Katie ran 5 miles up followed by 2x 3200m (125m rest between) at around 6:05-10 per mile followed by 2 laps and 8 strides for an even 10 on the day. Kevin ran 5 up and did 2x 3200 (125m rest between) @ 10:42-3 followed by one mile at 4:50. Kevin ran 2 laps and 10 barefoot strides for about 11.
Tuesday 4/7/09– speed development. 20:00 warm-up followed by drills and 8 strides. 10-14x 150’s fast with drills between.
Monday 4/6/09- Got out at 9:30 for a long run at the towpath. Everyone did a long run to match their longest of the season. Both Fergs hammered for 105 minutes WOOHOOO