Monthly Archives: July 2011

Week of 7/25/11

Saturday 7/29/11-  kids ran steady between 45 and 65 minutes before hitting a mile at 85-90% and finishing with between 16-20x 100m. for between 7-10.5 Friday 7/28/11- 2.5 miles up followed by stretchin and between 15 (ladies) and 19 (dudes) x … Continue reading

Posted in Training

Week of 7/18/11

  Saturday 7/23/11- kidfs ran between 35 and 55 minutes before either doing a Mile of Madness or a mile at 5k goal before hitting a coolie of 2 laps and 8 bf strides.  Top group finished the day with … Continue reading

Posted in Training

Week of 7/11/11

Friday 7/14/11- 2.5 miles up followed by 12-15x 150m hill, 2.5 down.  PM upperbody lift. Wednesday 7/13/11- long day- kids hit between 7.5 and 13.5 followed by 10x 100m for a total of 8-14 on the day.  Great work.  Ladies … Continue reading

Posted in Training

Week 1- Summer 2011

Friday 7/8/11- 2.5 miles up, 10-13 x 150m steep hill , 2.5 down Wednesday 7/6/11- pirates hit between 5-12.5 steady miles before hitting 10x 100m strides for a total of 5.5-13.  Good first long day. Tuesday 7/5/11- pirates got in between … Continue reading

Posted in Training

PRACTICE AT TURNING BASIN PARK TOMORROW!!!!!!!!!

PRACTICE BACK AT TURNING BASIN PARK AT THE INTERSECTION OF ALEXANDER RD. AND THE D AND R CANAL!!!!!!!!!

Posted in Training