Monthly Archives: December 2015

Week of 12/28/15

Saturday 1/2/15-11.5- 15 miles steady finishing with one fast mile and a few strides. Friday 1/1/15-happy new years!!! Thursday 12/31/15-2 miles up- SDS (8 ) followed by between 1100 (plus 300m sprint)-1200m time trial and 12 x 60m with drills … Continue reading

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Week of 12/21/15

Saturday 12/26/15– top dogs ran 14 miles with a fast finish and 12 x 100m. Thursday 12/24/15-1000m time trial followed by sprints and lower body lift- Sam and Tim hit some fast 200’s with Nikhil. Wednesday 12/23/15-2.2 miles up to … Continue reading

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BREAK SCHEDULE

HERE YOU GO!!!!!!!   break schedule 2016   Important Break Information

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Week of 12/14/15

Saturday 12/19/15-kids ran between 9-13.5 miles . Top dudes got in a 1 mile kicker (Sam 5:10, Rancan 6:15) everyone finished with 10 x 100m. Friday 12/18/15-lower leg exercises followed by 15 minutes easy and SDS (8) followed by a … Continue reading

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Week of 12/7/15

Saturday 12/12/15-9-14.5 miles followed by strides (10) Friday 12/11/15-2 miles up- SDS (8) followed by 900m at goal mile pace- top dogs followed this with a fast 400 and everyone sprinted 10 x 60m with drills, squatters hit their leg … Continue reading

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Week of 11/30/15

Saturday 12/5/15-7-13.5 miles followed by 10*100m Friday 12/4/15-warm up followed by either 800m at Goal 16 or for a select few 800-400 fast followed by 10 x 100m with drills and over unders, 2 laps down and leg routine. Thursday … Continue reading

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