Week of 2/9/15

Sunday 2/15/15-  Off or …State Group Championships!!!! Christina Rancan wins big in 1600!!! Nikhil nearly sweeps distance events!!!!!

NO ASSIGNED PRACTICE TOMORROW! A GROUP BOYS RUN 12 MILES!-B GROUP BOYS, MD GROUP, AND A GROUP GALS RUN 10 MILES – EVERYONE ELSE RUN 8 MILES!!!


Friday 2/13/15- most kids ran 20 minutes easy, 20 minutes at 90% and 10 minutes at 100% , others ran pre meet, Nikhil ran abt 8 miles.

Thursday 2/12/15-  most kids warmed up and got in 4-6 x 800m on a 5-5 min cycle- those competing this weekend got in steady distance.

Wednesday 2/11/15-   2.2 miles steady – and between 4 and 6 miles either steady or in the case of those competing this weekend… Boys LD- 6 miles in 35:15, Girls LD- 5 miles in 35:00 (plus 12 x 100m).  MD guys ran abt 4 miles at 6/mi plus a few 150s (fast – float-fast)  Good day.

Tuesday 2/10/15– 2-3 miles up- Top LD guys hit 20 minutres at LT followed by 8 x 200m .  Ladies hit 2 miles at LT followed by their 200’s.  MD developmental group hit 20 x 200m (200 rest jog).  1-2 miles down.

Monday 2/9/15- groups headed out to the parking lot for some safe running in the horrid weather.  Top dogs hit 39 laps (9 miles), top ladies and A guys hit 35 laps (8 miles), and the remainder of Pirates got in 26 laps (6 mi).  Squatters squatted 5 x 15 reps of 110 (ladies)- 130% BW.

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