Week of 11/9/15-

Sunday 11/15/15-Reggie Wayton’s 72nd  Birthday – those competing at the MOC got in a  regeneration run.

Saturday 11/14/15-State Group Meet

Friday 11/13/15-pre meet.

Thursday 11/12/15-top diggity dogs got in 9 miles on grass, top ladies got in 7 miles on grass.  Those not racing this week got in a warm-up followed by 3200m at goal 5k pace followed by 400m and 5 x 400m on a 2:25- 2:45 cycle.  Boys descended 75,74,73,72,71, ladies descended 84,83,82,81,80, quick cooldown and 5 x10@ 125% squats.

Wednesday 11/11/15– segmented run as a team at TBP.

Tuesday 11/10/15-those who got in a workout yesterday ran 6-7 miles and 2-3 laps at 80%, those running saturday got in 20 minutes up, sds(4) followed by 2 x 200 10 minutes at lt, 2 x 200 and 20 minutes easy.

Monday 11/9/15– those definitely competing Saturday got in between 9-12 miles at MP followed by strides.  Those not competing hit 4 minutes wallsits followed by lower leg exercises, then warmed up and hit the classic 4-3-2-1.  Tim led the dudes in 4:57/3:42/2:21/ 63, good day. Bernie led the ladies in 6:04/ 4:29/2:48/68  squatters hit 3*5 reps at 150% bw.

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