Week of 1/13/14

State Relays Split Sheets

State Relays 2014
State Relays 2014

SRLadies2014

Sunday 1/19/14-those who competed at States need to get in a run of between 6-10 miles!!!!!!

Saturday 1/18/14-top dogs got in 13.5 miles at abt 6:20-25 pace followed by 8 strides.  Top ladies got in 11.5 miles in between 6:45-7:00/ mile followed by 8 x 100m.  MD group got in 7.5 miles followed by 2 x 1 mile @ 80% and 20 x 100m

Friday 1/17/14-2 miles up- SDS (8) 1200m time trial followed by 2 laps easy and 10 x 75 m sprints over hurdles.  Those who competed yesterday got in 6-10 miles on grass and squats. Ladies who competed ran great! Girls DMR got 3rd and ran the 2nd fastest DMR ever at South indoors (# 112:16 2011 team) and kids came back and ran 5th in 4 x 8 in 9:45!!!!

Thursday 1/16/14-kids got in between 5-9 miles on grass followed by 20 x 100m.  A few Pirates competed with honor at the State Relays placing in both the DMR (3rd) and the 4×8 (5th). Ladies competing at State Relays got in a pre meet jog.

Wednesday 1/15/14-those competing at the state relays got in a run of 2(duders)-7(ladies) miles and 10 x 150m strides.  Those not competing got in 2.2 miles up, 4 miles hard (led by Sam Williams in 22:15) (abt 5:34 pace) and around 27:20 for Alex and Allie (abt 6:45 pace) . 1 mile cooldown.  Squatters be squattin- 3*20 reps at 60% bw.

Tuesday 1/14/14– kids got in 2 x 3:00 of partner situps followed by 2 x 60 seconds of 100 ups. This followed by 2-3 miles warmie followed by 2-3 miles of progressive running led by Sam, Tim, and Zach in 17:22. good day- rainy miserable weather.

Monday 1/13/14-  kids got in 2 miles up- SDS before embarking on…

A Group Duders 22*400m (2:15 c)

B Group 18*400m (2:30 c)

C Group 16*400m (2:45 c)

Karn and Deirdre got in 3 x 600m on a 3:45-4:00 cycle followed by 4 x 200m

MD Group not competing this weekend got in 2 sets of 6x300m 100m jog rest.  400m jog between sets.

MD group competing at states got in 400m, 30 sec/ 200m – 400 jog- 4x 300m .

Everyone finished with 3 sets of 20 reps of 60% BW.

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