Monthly Archives: July 2016

Week of 7/25/16

FORMS DUE FRIDAY NO EXCEPTIONS WILL BE GRANTED!!!! Friday 7/29/16– quick warmup- 1400m at Goal 5k pace followed by 12-16x200m and 2 laps down. Thursday 7/28/16-timed run totaling  7-9 on grass Wednesday 7/27/16– top dudes hit 14.5 plus trides for … Continue reading

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Week of 7/18/16-

Friday 7/22/16– warm up followed by 1200m at Goal 5k pace and 10-14x 200m followed by squat regimen. Thursday 7/21/16– segmented run at MCP Wednesday 7/20/16-9-13.5 miles followed by 10x 100m .  Top gals ran 11.5. Tuesday 7/19/16– 4-7 miles … Continue reading

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Week of 7/11/16-

Friday 7/15/16-1k at goal 5k pace followed by fast 200’s (8-12) and lower body lift. Thursday 7/14/16– segmented run at Mercer Co Park Wednesday 7/13/16-between 7.5-11.5 on the towpath Tuesday 7/12/16- 4-7 miles and 800m kicker at goal 5k – upper … Continue reading

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Week of 7/4/16

Friday 7/8/16-kids warm up- run 800m at G5k pace followed by 2 laps easy and 8-10x 200m fast followed by a squat routine. Thursday 7/7/16- segmented run on grass at Mercer County Park Weds 7/6/16-1st day of practice- kids run … Continue reading

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