GET FORMS IN!!!!!!!!!!

Saturday 11/2/13– 8:00 am practice!!!!! Top dogs hit 11 miles at around 6:10 pace and finished with 2 x 800m at around 2:25/2:25 with abt 60 seconds rest, finished with 20 x 100m for 13.  Ladies hit 10 miles at 7:15 pave followed by 800m in 2:38-40 and 20 x 100m. for 12.

Friday 11/1/13-kids ran 3 miles to Community park then got in 4-6 miles on grass before returning to high school for 16 x 100m for between 8-10.

Halloween 2013– kids hit between 3- 4 miles up followed by SDS (8) and 6 x 800m on a short rest.  2-3 miles down for between 8-10.

Wednesday 10/30/13-kids hit 6 min wallsit, partner situps and 2x 1 min 100ups. followed by 45-60 minutes – a fast 600 (led by DCASH in 1:46), 2 laps easy and 8 x 100m for between 7-10.

Tuesday 10/29/13-top dogs and debs hit 6:00 wall sit followed by partner set ups and 100 ups. Guys hit 4 miles, ladies hit 3 miles warmie to community park.  From there kids hit 5*1000m at 5k race pace, cooldown was 800m -2 miles followed by 20*100m for between 7.5-10 on the day. Top dogs hit 316/312/313/312/312, boys b hit 318/320/316/322/311(swilliams!!!) ladies hit 343/343/350/335/333.  Good day.

Monday 10/28/13-kids got in 2-3 miles up before cutdowns.

Top dogs hit 5:40/530/520/510/500/450 with 60 seconds between each, 2nd group hit 550/540/517/520/517, ladies hit 619/610/600/553/536(dcash) and B ladies hit 630/630/616/612. coolie was a quick jog followed by 20 x 100m (8 for the ladies)

GUYS WIN 4TH STRAIGHT COUNTY CHAMPS!!!! Gals hit 2nd in a row!!!!!!!!!

Saturday 10/26/13-top dogs hit 14.5 at 6:15 pace finishing with a 5:20 mile.  8 x 100m for 15.  Ladies hit 12 miles finishing with a 2:50 last 800 and 8 x 100m for 13ish

Friday 10/25/13– 2 miles up followed by 5 k race and between 3-5 collie for between 6-10.

Thursday 10/24/13– kids watched long Green line and got in 20 minutes

Wednesday 10/23/13-kids watched long green line and ran 40 minutes.

Tuesday 10/22/13– core followed by 3 miles up and 2-4 miles 800m coolie followed by 20 x 100m. for between 6-8.5 on the day.

Monday 10/21/13-  top dogs and doggettes hit 2-3 miles up followed by dev miles – dudes hit reps at 5:45/5:35/5:25/5:15 (1-3) and reps of 5:55/5:45/5:35/5:25 for 4-8.  Top ladies (1-5) hit 6:20/6:10/6:00.  Everyone was on a 60 sec rest cycle. Cooldown was 1.5 miles for the ladies and 1 miles and 20 x 100m for the dudes.

Everyone else hit 4 x 800m on a 5-6 minute rest cycle- top dogs hit 2:25/2:28/2:30/2:30.  Allie b led the ladies.  Cooldown for everyone was 2 laps and 8 x 100m.  Kids looked GOOOOD.

Saturday 10/19/13– A boys hit 14.5 in 85:18 minutes (last mi,le 5:18) 8x 100m for 15.  B group hit 11.5+8*100m, 6 group hit 7.5+ 24*100m .  A group ladies hit 11.5 with a 800 kicker (2:47) and 8*100m

Friday 10/18/13– 5-10 miles on grass.

Thursday 10/17/13– top diggity dogs got in 3 miles up 5 x a mile in 5:05-6 with a minute rest, and 2 miles down for 10- 2nd A group guys got in 5 x 1 mile in 5:20 with the same rest.  Top ladies got in 5 x 1200m in 4:25 with a 60 sec rest, warmie and coolie gave them 8.  Most kids got in 2 miles up- 5 x 100m on a 5-6 min cycle and 1.25 miles down for a total of 6.5ish.

Wednesday 10/16/13- 3 miles up followed by 5-7 miles led by the top dogs in 39:40 (5:40/ mile) quick jog followed by 20 x 100m for 9-11.

Tuesday 10/15/13-Meet at W-Xing.  Results——->Copy of dualmeetscoresheet

Monday 10/14/13-top dogs hit 3 miles up, and developmental miles of 5:50/5:40/5:30/5:20/5:10/5:00, 2nd group went down from 6:00 to 5:10, 20 x 100m made it 10. Ladies hit dev miles from 6:20/6:10/6:00 then disappeared for a long timer and came back to run 5:47 for the last one..  Everyone else hit 5-7 grass miles followed by 20 x 100m.

Saturday 10/12/13-top dogs hit 14.5 led by Nikhil at 1:26XX (5:56 pace).  Ladies hit 12 miles at abt 82-86:00.  C Group hit 10 miles up tempo.

Friday 10/11/13-50-60 minute run followed by strides.

Thursday 10/10/13– Top dogs got in 3 miles followed by 4 x 1 mile at LT cruise pace, Nikhil and Karn hit 5:06 with 1 minute rest.  Group B were led by Zach who hit 5:20. 3 miles down for 10. Ladies hit 2 miles up- 4 x 1200m in three groups, 1-3 avg’d 4:25, 4-5 avg’d 4:40, 6-7 avg’d 4:52, coolie for ladies was 2 down for 7. everyone else hit 2 miles up- B Boys hit 6 x 1k on a 5:30 cycle, C Boys and B ladies hit 5 x 1000m on a 6:30 cycle, coolie was 400m easy and 16 x 100m.

Wednesday 10/9/13– kids helped out the college fair then warmed up 3 miles to Community park before getting in…..

A Boys – 6.7 miles at abt 39:24 (5:45 pace (11)).

B Group (a ladies) got in 6 laps for 5.8 (girls A finished in abt 40:30) (10)

C Boys (b ladies) got in 5 laps for 4.84.  Coolie was 800m down (9)

Coolie was 800m down and 20 x 100m on track.

Tuesday 10/8/13– 2 miles up followed by 5k hard and …

BOYS- A – 5 miles and 20 x 100m for 11.

Boys B- 4 miles and 20 strides for 10

Boys C 15 and 15 for 7. Girls hit a slightly shorter coolie.

Monday 10/7/13- wall sit and quick team meeting followed by paired situps.

Top groups got in …2 miles up followed by ..

Top 3 boys- Developmental miles 5:55/5:45/5:365/5:25/5:15/5:05 (finished in 4:58) 4-8 were assigned 6:05/5:55/5:45/5:35/5:25/5:15 but screwed pace up- still got in a good run- Deadrer and Edlyn got in 6:25/6:15/6:05/5:55/5:45- 60 sec rest. cooldown for guys was 4 laps easy followed by 20 x 100m for 10.  Ladies hit 1 lap easy and 16 x 100m for 8.5, everyone else got in 5-7 grass loops and 20 x 100m strides for 6-8.