XC Week 4 (Week of July 23)

GET A RUN IN THIS WEEKEND TO REACH MILEAGE GOALS!!!!!!!!!!!!!!!!!

Friday 7/27/12- 2.5 miles up followed by 15-18 x 150 m hill.  2.5 miles down.  Good week Pirates

Thurswday 7/26/12- 50 minutes followed by upperbody core routing.  Good day.

Wednesday 7/25/12– Pirates ran between 9-13.5 miles before hitting 8 x 100m.  Good day great weather!!!!!

Tuesday 7/24/12– kids ran between 2 and 8 miles before hitting a leg circuit of split squats, overunders, lunges and plyo hops. Good day despite horrible weather

Monday 7/23/12 – kids warmed up for 15 minutes before stretching as a group and getting in drills.  After which kids worked in groups 1. developing their threshold, and 2. finishing at a hard pace over two miles once recovered from 1.  Top group of guys hit 4 miles at LT – rested for 3 minutes and ran 2 miles hard led by Tom Vinci.  Top ladies and Boys B hit 3 miles at Lt and a one mile hard kicker led by Julia. Ladies B and Boys C hit 2 miles and a mile kicker.  Everyone got in an easy jog cooldown followed by 12-16x 100m. Total miles ranged from 6-9.5/10