Week of 11/2/15-

Sunday 11/8/15- 55-65 min easy and 15 x 100m

Saturday 11/7/15- Sectional Champs! Christina and Tim win BIG!!!

Friday 11/6/15-pre meet

Thursday 11/5/15-40 min steady, quick stretch and drills, 20 min easy strides.

Wednesday 11/4/15– most kids hot 2 miles up- 5k race, 1 mile down great day! Those competing Saturday got in 40 minutes at MT pace followed by 16 min at LT and a few strides.

Tuesday 11/3/15– most kids got in a light 20 min, top dogs got in 63-65 min at maintenance pace followed by easy form 150’s

Monday 11/2/15-kids ran either 5-6 mile son grass with strides or (if running sectionals) ran 3 miles up to CP, SDS (4) and 6x 800m on a 4- 4:30 cycle plus a .1 mile kicker 30 s after last rep. Kids purposefully drilled the 4th rep , short cooldown and 5 x 5 reps of heavy (150%) squats.

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