Week of 5/9/16

Sunday 5/15/16-off or recovery run of 1 hour

Saturday 5/14/16– Mercer County Champs- gals win titles- Tim goes wire to wire in mile! (4:12!!!!) Boys 4 x 4 shatter the field!!!- those who don’t compete run 6-7 miles and strides.

Friday 5/13/16-Pre- meet or 16 x 200.

Thursday 5/12/16- warm up for most- SDS (8) followed by THIS.

Those who raced yesterday went on a regeneration run followed by 150’s, Crancan got in a short LT run

Wednesday 5/11/16-run, race- or 30-40x barefoot strides

Tuesday 5/10/16- 50 minutes on grass, 10-18 x 100m and 1-2 miles on grass.

Monday 5/9/16- 2 miles up- SDS (8) followed by …

Most kids did sets (2-3) of 4 x 400 on a very short cycle (2:00-2:30) 400m jog between sets. 1 mile down.

Tim, Sam, Christina, and Lizbus ran 1k at GMP in heavy traffic and wind, followed by 30 sec rest and a fast 400.

Tim hit 2:36/64, Sam 2:45/65, Christina 3 flat/ 72, Lizbus 3:20-23/ 78.  2 laps easy followed by 2 x800m at GMP and 3 x 300. Tim went 2:07/2:10, Sam 2:12/2:15, Christina -225/226. Lizbus broke 2:40 on both.

Squatters squatted 3 x 7 reps at 130% BW (back)/ 90% (front) TT was 130/40/40

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