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.