Week of 2/15/16

CHRISTINA AND TIM TAKE HOME MILE TITLES!!!! GIRLS WIN STATE CHAMPIONSHIP!!!!!

FORMS DUE FRIDAY FOR SPRING TRACK!!!!!!!!!

Saturday 2/20/16– 8:30 am practice at Turning Basin Park!!!!!

Friday 2/19/16-pre meet or 16 minutes up- DDS (8) followed by 400m fast and 15 x 60m with drills and over unders.  2 laps down

Thursday 2/18/1655-60 minutes on grass followed by Tummy Time and upper body lift (85 situps+35 pushups+35 leg throws) *4.

Wednesday 2/17/16-2 miles up SD, top dudes hit 8 x 1k on a 5 minute cycle, top ladies hit 6 x 1k on a 6 minute cycle, developmental group hit 22 x 400m on a 3:00 cycle. Those competing this weekend ran 55-60 minutes on grass followed by an ice bath

Tuesday 2/16/16-  calf raises followed by 20 :00 SDS (8) and..Tim hit 500m in 70 followed by 8 x 200m in 28, Christina hit 500m in 78! followed by 8 x 200m in 30-31.  2 milers hit 1k at goal 32 followed by 8 x 200m – 2 laps down and lower body lifts (4 x 7 reps of squats (135% back 65% front) followed by TT (85 situps+35 pushups+35 leg throws) *3. Great day! kids are ready.

Monday 2/15/16- practice forced indoors on 275 mile loop due to abhorrent weather anomaly! core followed by 20 minutes up, quick stretch, 20 minutes at LT , 10 minutes easy and tunny time (85 situps+35 pushups+35 leg throws) *4.

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