Week of 9/16/13 (Week 12)

Sunday 9/22/13– Practice at TBP 9:00 am!!!!! Top dogs hit Polonia and back (16.5) Top ladies hit WHR and 8 x 100m (15) C (B) 11 miles plus 16 x 100m

Saturday 9/21/13– 7:30 bus!!!! Cherokee Challenge!!!! Kids kick BUTT !!! Win overall championship!!!! RESULTS HERE.

Kids ran great!!!!! Everyone  got in 2 miles up followed by 2 miles race and followed by….

A Boys-4 miles at 6:00/ mi and 1 mile easy followed by 16 x 100m (10)

B Boys A Gals 12 laps at lt followed by 16 x 100m (8)

C Boys and B gals- 20 and 20! 6.5

Friday 9/20/13– no practice!!! 2 miles OYO!!!!

Thursday 9/19/13– quick meeting followed by core (7 min wall sit- 3 min nut cracker, 2 minutes of 100 up) top dogs hit 10 miles on grass, B boys a girls 8-9 miles (girls hit mile kicker in 5:55!)C Boys 6-7 miles.

Wednesday 9/18/13– kids warmed up 2.2 miles before hitting….

A Group – 7 miles in 41:50

B Group (a)- 5 miles at 80%

C Group (b) 4.2 miles at 80%

Everyone finished with 3 easy laps. for a total of 7-10 miles.

Tuesday 9/17/13– Top Doggy Dogs hit 40 minutes up followed by 3.1 miles crisp and 20 minutes easy followed by 20 x 100m

Boys B and C and  Ladies hit 20 minutes up followed by 5 k race and 20:00 and 20 x 100m.

Monday 9/16/13- 3 miles up followed by ..

A – developmental miles of 6:10/6:00/550/540/530/520 and 20 x 100m

B(a) Dev miles of …6:30/6:20/6:10/6:00 20 x 100m

C (b) 3 miles up followed by 4 miles (E, MM- HARD)- 16 x 100m.

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