Week of 12/15/14

Saturday 12/20/14-top ld guys hit about 13.7 with a huge hill (Copper Mine rd (1.7 miles)) Gals hit the same loop yet only ran about 11.7, most everyone else hit between 11.5-13.5 mile and strides.

Friday 12/19/14– 2 miles up- SDS (8).  LD guys and gals  worked on their 800m pace- – running a fast 600 followed by a fast 200 after 30 s, 2 laps rest then guys ran 10-12x 200m with a 125m rest all around 29-30.  Nikhil led all in 1:31/ 29.  MD guys anmd gals worked on their 400m skills with a classic Willingboro workout of 300- 100- 10 x 175 with drills.  Most of the guys and gals hit a 3:00 drill led by Dave Long, J Forrest, and Liz P! they followed this with 2 laps easy and 10 x 75m with drills.

Thursday 12/18/14-run 2 miles to Conover Park , 4- 5 miles at a sustained effort.  Top dogs ran 34:34 for 6 miles, top ladies ran 32:29 for 5 miles.  MD hit 4 miles at a good clip and a fast 300 (41-42).

Wednesday 12/17/14-top LD Guys and Gals hit 5-6x the Vanhiseville loop, guys avg’d 2:30-2:40 up 800m the hill. MD guys and Gals hit 3 Vanhiseville loops and 2 x 300m on track.  Most Pirates hit 2 miles up followed by fartleks of 1070m , 770m, 500m and 400m for a total of 6 miles of running.

Tuesday 12/16/14– day started with core before Top dogs ran 8 miles at 6/ mi, Top ladies 5 miles at 6:50ish a mile – MD guys hit 5 miles in a little under 6/ mi, Gals MD group hit 4.3 miles in 31 min.  All other groups hit between 4.3-6.3 miles.  Rainy and chilly out.

Monday 12/15/14-2 miles up- SDS (8) followed by …

A- 800m @ GMP followed by 2 laps and 4 x 600m @ GMP (400 rest between each) finished with a 400 @ 800 pace.  Nikhil led all in 207/132/135/134/135/59  Ladies did the same workout without a 400, Top times were 227/148/150/150/149.  MD crowd hit 2x 550m at G 800 (400 jog between) followed by 4 x 300m @ goal, goal, goal, fast).  Most kids got in 13 x 300m @ GMP with 100 m jog.  2 laps down.  Squatters hit 4 x 10 reps @25% BW

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