Week of 3/7/16

Saturday 3/12/16-8:30 am practice at Turning Basin Park (Attendance will taken)

 

Saturday 3/12/16– very long run of between 10-16.5 miles – 10 x 100m for a total of between 10.5-17.

Friday 3/11/16-2 mi warm up followed by SDS (8) and … Top ladies and dudes hit 3 x 800m at GMP (7:30 rest) followed by 10 x 100m sprints.  Everyone else hit 800m Time trial  followed by 10 x 100m with over unders- 2 laps down,.

Thursday 3/10/16-kids ran between 5-9 miles and 10 strides

Wednesday 3/9/16-Christina and Kelsey ran 10 miles on grass and ran 10×150. Sam and Tim ran 11 or do on grass spiked up and ran 800-400-200 @ 3200-1600-800 goal pace – 2 laps down. Most kids ran 2.2 miles up- underperformed for 4-5 miles- and received punitive rewards of between 30-40×100 m sprints followed by TT and upper body lift ( 4×7 reps of bench and hang cleans @ 70% bw)

Tuesday 3/8/16- most kids hot between 5-10 miles on grass followed by TT.  Christina ran 12 x 800m at 10k pace (4:30 cycle) avg’ing 2:42ish, 2 laps down.

Monday  3/7/16-2 miles up- SD followed by …

A Boys 14x 800m @ 10k race pace (4 minute cycle) Tim led all in 223/223/225/223/224/225/223/225/226/230/235/235/231/227.  Girls hit 12×800, Kelsey and Julio hit 302/304/305/305/305/302/302/308/303/305/304/303 on a 5:00 cycle , Boys finished workout by spiking up for 6*200- gals spiked up for 4 x 200. developmental groups hit 16-25x400m on a 2:25-3:00 cycle.  2 laps down and lower body lift (4 x 12 reps at 70 (f squat) – 130 (b squat) body weight. TT 100/ 40/ 40 .  Christina hit 7 miles with DCA$H on grass due to Dr’s appt.

 

 

 

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