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) 10x 200m interspersed with drills. 

Thursday 12/9/10 steady distance 5 mi -7.2 mi followed by 2x 400m @ GMP

Wednesday 12/8/10- tempo run.

Tuesday 12/7/10- steady distance followed by 2x 400m @ GMP.  run 2- 3m  iles up , 2-3 miles prgressive and hit 400 at goal pace, 400 easy, 400 at goal pace, 400 cooldown.  A few guys hit 8.5 steady before hitting their GEGE . Between 5- and 9.5 on the day. 500 reps of core after. Caroline hit 45 steady minutes and a mile of strides.

Monday 12/6/10- 8 laps up, stretch, drills, strides (8) before hitting between 6-10 x 400 on a cycle of 2:20-3:45 depending on your group.  Top dudes avg’d around 70 (75, 67, 68, 67, 70, 71, 70, 70, 68, 70). coolie of 2 laps and 4 strides before hitting organized team core with Kenny.  Schoepfs hit a workout of 4*400 (62, 64, 63, 64) with a 400 rest jog followed by 4x 200 in 30.  Caroline hit 20 up followed by 8 strides and 3 miles at LT followed with a 800m kicker and 2 laps 4 srtrides down (about 7 on the day).