Week of 1/4/16

Sunday 1/10/16-off or recovery run of between 11-13 miles and strides.

Saturday 1/9/16-9-11 miles followed by 1-2 miles kicker, Dexter led all on kicker with 5:45/5:15, everyone finished with 20 x 100. Lavino kids tore it up!!!! Tim closed in 4:15 for the Pirate victory! Christina runs great triple.

Friday 1/8/16-– for those running Saturday pre meet- for everyone else- 2 miles uyp- SDS (8) 8 x 200 and 6 x 60m with drills followed by lower body lift.

Thursday 1/7/16-longish run of 6-10 miles on grass. Tim avg’s 6:10 / mi

Wednesday 1/6/16– quick warm-up , 3-4 miles hard, 10 x 100m, or race CVC relays

Tuesday 1/5/16– if running Wednesday the kids got in 50 minutes steady with strides, Tim and Christina finished their run with 10 minutes at LT on the track.

 Monday 1/4/16-2 miles up- SDS (4) A boys not competing on Wednesday hit 20 x 400m on a 2:20c, those competing hit 12 x 400m on same cycle.  Timmy and Christina ran 4-5 miles up tempo and finished with 6 x 200m.

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