Monthly Archives: December 2012

Week of 12/24/12-

Saturday 12/29/12- kids ran between 9-15 miles.  MD got in 9 miles plus 3 x mile- in 6:00/5:30/5:05.  Most got in 8-16x 100m following run. Friday 12/28/12– 2 miles up followed by sds(8).  Most kids got in 800m fast followed by … Continue reading

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Week of 12/17/12

Saturday 12/22/12– LD group hit 13.5 miles at 6:25 pace plus a mile at effort led by Alum Dan Sheldon in 5:02 for 14.5. Julio led ladies with 13.5 miles, MD group hit 11.5!!! Friday 12/21/12– 2 miles up, SDS … Continue reading

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Week of 12/10/12

Saturday 12/15/12– 9-14.5 miles , MD crowd his 9 miles plus 2 x mile at LT and 16 x 100m. Friday 12/14/12– warmie followed by SDS (8) and 500-700m of specificity followed by 14-16 x 50m sprints interspersed with plyo … Continue reading

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Week of 12/3/12

Saturday 12/8/12-+ Practice at Turning Basin park 8:30 am!!!!!  top LOD hogs got in 13.5 miles steady folowed by 1 mile fast and 16 x 100m for 15.  Top ladies got in 11.5 miles steady followed by 1 mile kicker … Continue reading

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