Monthly Archives: December 2009

12/28/09-

Saturday 1/2/10-kids met at the tow path for an aerobic run and threshold training.  Girls hit 9 miles of running and two miles of threshold training for 11.  Top dogs hit 10 miles of running and 4 miles of threshold … Continue reading

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Week of 12/21/09

Sunday 12/27/ 09- 90 min run Saturday 12/26/09-kids got in 2 miles up- 4-6 miles of threshold/ tempo running followed by a cooldown. Sam led the way in 27:58 for 5 miles, – 2 miles down.  Good day- rainy a little … Continue reading

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Week of 12/14/09-

Thursday 12/17/09- Wednesday 12/16/09- kids run around 20 minutes for a warm-up , 8 strides and 3 sets of 300, 200, 100 m with hurdle drills between, short cooldown follwing. Tuesday 12/15/09-kids warmed up to Conover Parl before running between … Continue reading

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Week of 12/9/09

Saturday 12/12/09-long run of between 60-85 mi nutes followed by a mile of threshold running and 8 strides for between 10-14 miles. Friday 12/11/09-13 minutes up- drills/ strides/ 10x 150m with walk back rest and easy cooldown. Thursday – 12/10/09-easy … Continue reading

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PRACTICE THIS SATURDAY AT 8:00 A.M.

directions here.

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Week of 11/30/09

Saturday 12/5/09-long run of between 5-12 miles followed by 8 strides.  Good day. Friday 12/4/09-kids warmed up between 2 and 3 miles before turning around and running a progressive run followed by a mile cd.  Varsity guys and gals hit … Continue reading

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