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 and 8 strides for 13.  Md crowd and developmental got in 7.5 miles + 2-3 x 1600m and 16x 100m for 10.5-11.5

Friday 12/7/12– 2 miles up – SDS (8) followed by 450 (MD/ DV) or 650 (LD) fast .  Eddison led 450 group under 60 (1:49 pace) followed by 400m rest and 12 x 14 x 75 m sprints with plyos and overunders in between each. 2 laps down.

Thursday 12/6/12– 50-65 minute run.  MD kids hit 50 minutes followed by 4 x 200 @ 800 GP with full rest.

Wednesday 12/5/12-Core followed by 2 miles up followed by a quick team stretch. Top dogs and gals hit 4.2 miles at LT and 3 easy laps down.  Most of the team got in 5k at LT and 8 x BF strides.  MD crowd got in 2 miles ta LT, 1 mile at LT and reps at Goal 800m at 250/200/150/100.

Tuesday 12/4/12- top dogs and ladies hit 2.2 miles up- 5 miles at marathon pace and a few easy laps for 8.  Developmental groups hit 2.2 up- 2.2 hard, and strides to finish up.  MD groups hit 2.2 miles up- 2.2 miles at LT and 2 x 800m at LT.

BANQUET IS TUESDAY NIGHT AT HSS!!!!!

Monday 12/3/12- core followed by 2 miles up- S/D/S(8)- top dogs hit 50% of goal distance at 100% goal pace followed by either 14*400 on a 2:20-3:00 cycle or (in MD case) 14*200m on a 70-80 seconds cycle. Gulamas led MD group in 52.5/66/ followed with avg’s of 31-38.  Top LD hogs hit 2:00/ followed by 67 avg.  Julia led distance ladies with 2:33/ 80ish.  coolie of two laps.