Sunday 1/30/11- pre meet (40 min)
Saturday 1/29/11- either a steady run followed by 12 strides and another 20 minutes later in the day or (those not running counties) 2 miles up- drills strides, etc and 20x 135m sprint interspersed with (station 1) 40 mountain climbers and 25m of overhead lunges and (station 2) 40 coes and 20m of side spider walks. 800m cooldown and core.
Friday 1/28/11- warm-up of 3-4.2 miles followed by 10-20* 200m on a 70-80 second cycle, 3-4.2 miles down.
Thursday 1/27/11-running on own- those strong enough to persevere got in a warm-up followed by race pace effort for 2 minutes, threshold training for 20-30 minutes, and 2 minutes at race effort, coolie after.
Wednesday 1/26/11- NO PRACTICE WORKOUT ON OWN FOR 60 MINUTES!!!!!!!!! CORE AFTER- BE TOUGH !!!!!!! WE’RE MAKING PROGRESS.
Tuesday 1/25/11- duel meet at Princeton – some great performances!!!!!
Monday 1/24/11- most kids got in a few minutes easy for a pre meet jog. Top dogs got in a longish run of between 56-90 minutes. Good day considering- about 15 degrees out. Core after.