Monthly Archives: December 2010

Week of 12/27/10-

Friday 12/31/10- 20 minutes up followed by stretching drills and strides (8) kids then hit 14 x  120m in the parking lot interspersed with spidersliders, mountain climbers, coes and overhead lunges.  10 minutes easy coolie followed by team core. Thursday … Continue reading

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PRACTICE MOVED TO HSS @ 8:30 AM TOMORROW!!!!

  PRACTICE IS ON FOR TUESDAY 12/28!!!!!! 8:30 AT HIGH SCHOOL SOUTH!!!!!!!

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PRACTICE SCHEDULE HERE!!!!!!!!

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Week of 12/20/10-

Sunday 12/26/10- most did steady distance on towpath (75-80 minutes ) followed by 16*100m.  Shepfer hit 12 miles steady followed by two miles at 5:25 and 5:24 followed by 16x 100m. Saturday 12/25/10- easy mileage oyo Friday 12/24/10- 50% of … Continue reading

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Week of 12/13/10

Saturday 12/18/10- kids ran between 7-12 miles and 2 miles at threshold followed by 16x 100m for between 8 and 15 on the day. Friday 12/17/10- power day.  Kids got in standared 2.5 miles warmies followed by 50% of goal … Continue reading

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Week of 12/6/10

Saturday 12/11/10- Long run at Alexander Rd.’s Turning Basin Park 8:00 A.M. Kids ran between 5- 13 steady miles before hitting 1 mile hard and 16x 100m for between 7-15. Friday 12/10/10-  Power (bring spikes).2.5 (8 laps + 8 s) … Continue reading

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Week of 11/29/30

SATURDAY 12/4/10- MEET AT HSS @ 8:00 A.M. Friday 12/3/10- 2 mile warmie followed by S/D and 8x 100m before hitting 10-12 x 150m intersperesed with  overunders and plyos alternated with overhead lunges (20yds.) and coes (20).  2 laps down and … Continue reading

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