Week of 3/26/12

3/31/12-4/1/12- Kids got to choose to either attend Saturday or Sunday practice. Regardless everyone got in a 2 mile warm up before getting in a 9 (MD crowd and girls) or 10 mile time trial. Dan Sheldon led all in roughly 56 – amazing considering the rain, wind and mud! CAROLINE HITS 62 AND CHANGE FOR 10 MILES!!!!!!!!, DAN RIFF LEADS SUNDAYS BOYS WITH 58 MID.

3/30/12- 2 mile warm up, stretch drills strides. Most people got in an 800 – first 600 at MGP (~1:40ish) before blasting the last 200. MD crowd got in a 600 – first400 in 62 before blasting the last 200. 16x60m sprints with plyos and over unders afterwards. 2 lap cooldown.

3/29/12- 55 minutes of easy running followed by a mile of madness.

3/28/12- 3 mile warm up to Southfield Road. From there, most finished the 8.4 mile loop while a few of the beginners just ran back 3 miles to school. Top guys added on a 1.5 mile@ 80%/off feel. Around 10 on the day. Great day, great weather.

3/27/12- Everyone warmed up 2.2 miles to Conover Park before splitting into groups. Most kids finished the loop (~4.9 miles) at a steady state (around 5:50/mile for the top guys), others ran back to the school (2.2 miles) at a progressive pace.

3/26/12- 2 miles up, stretch drills strides, before embarking on bulk 400s. Everyone got in between 14-25 400s on a 2:00 to 2:45 cycle. 2 lap cooldown, 8 strides

 

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Week of 3/19/12

3/24/12- Everyone got in a 11-14.5 mile long run followed by 18 strides. Great day, great weather.

3/23/12- 2 mile warm up, stretch, drills, strides (8). Everyone got in a 600m time trial led by Dan Sheldon in 1:28. MD guys got in a 500 led by AJ in 65-66. Everyone then followed with 10-12 70m sprints with plyos and over unders in between. 2 lap cooldown.

3/22/12- 60 minute easy run followed by a mile of madness (burpees, jumping jacks, moutain climbers and coes).

3/21/12- 2 mile warm up before getting in a threshold. Mostly everyone got in a Woodmere (5k) threshold led by Maeda in roughly 16:45. Exceptions were the top guys (Riffs, Sheldon, AJ, Karn, Karthik, Jeff and Aidan) who got in a 10k time trial led by Jake in a little over 32. Everyone finished with 2 laps and 18 strides.

3/20/12- Most kids got in the 6 mile Bennington out and back, progressing the way back.  Karthik (25) and Glen (20) got in their 400s on a 1:55 cycle. AJ and Prathik did 5 500s on a 4 minute cycle and 8 200s on a one min cycle. 2 laps 10-18 strides for everyone.

3/19/12- 2 mile warm up, stretch, drills, strides before getting in bulk 400s. Everyone got in between 25 to 16 400s on a 1:55 to 2:45 cycle. 2 lap cooldown, 18 strides. Jake Riff and Eddison got in 3 500s and 10 200s on a one minute cycle.

 

Week of 3/12/12

3/17/12- Everyone got in a long run of between 7.5-11.5 followed by 2 tempo miles and 16 strides.

3/16/12- 2 mile warm up, stretch, drills, strides (8). Most people got in a 800 time trial (MD guys got in a 600 at G8P) followed by 12x100m with drills in between. 2 lap cool down.

3/15/12- everyone got in core first and then between 40-60 minutes of easy running before getting in 20x100m

3/14/12everyone did a threshold 4.3mile little church loop or a 3.1mile woodmere loop and finished with 16-20 strides. Hot day, but good

3/13/12- 700 reps of core followed by a 10k recovery/easy run followed by 16x100m.

3/12/12- Everyone did 16-25 400s on a 2:30 to 2:00 cycle. MD did a ladder of 600 (1:27), 500 (1:11), 400 (57), 300 (42), and 3 200s (27). Beautiful weather, great day.

Week of 3/5/12

3/10/12- Everyone got in a long run of between 7.5-11.5 followed by 1-3 tempo miles and 16 strides.

3/9/12- 2 mile warm up, stretch drills strides (8). Most guys got in an 800 at GMP. MD guys got in a 600 at G8P. 10 min jog followed by 12x100m with drills in between. 2 lap cooldown.

3/8/12- After team core, everyone did 40 to 60 minutes easy and a few strides. MD crew did 30 minutes and 8 200s. Good day.

3/7/12- Warm up 2 miles to Conover Road. Most kids who just started out ran threshold back. Mostly everyone else  finished the loop (5 miles) at 75%. Top guys finished the loop and added on another mile for about 8.5 on the day. MD guys did 2×2 mile, AJ led in 11:05 and 10:42.

3/6/12- Warm up 3 miles to Southfield Road, everyone either did a progressive run back to school or completed to loop. One mile cool down with strides. Core afterwards.

3/5/12- 400s. Most distance guys did 25 400s on a 2:00 cycle. Middle distance guys did a ladder of 600 (1:30), 500 (1:14), 400 (56), 300 (41), 200, and 100. 2 lap cool down and 16 strides.

Week of 2/27/2012

3/4/12OYO running up to 80min.

3/3/12– Split into groups. Most did 6.5-7.5miles ending with a 2-3mile kicker. top guys did 20min warm up followed by 7 cut down miles starting at 6:10 ending at 5:20. Everyone finished with strides.

3/2/12– everyone warmed up 8 laps followed by stretching and drills. Most did a 400m time trial followed by 12 x 100m with drills in between. MD group hit a 600m in 1:25 led by AJ, Eddison and Jake riff and finished with some 70m sprints. Everyone cooled down 2 laps.  Some lifted after.

3/1/12- First day of Spring Track! Everyone warmed up 15 minutes, stretched and then got in 4.32 miles at 95% led by Jake Riff and Dan Sheldon in 22:10. 2 lap cool down and core.

2/29/12- OYO.

2/28/12- Easy OYO.

2/27/12- Mostly everyone got in 10-25 400s on a 2:00 to 2:35 cycle. Top guys averaged around 70 sec/lap. 2 lap cooldown and 10 strides for roughly 10ish on the day