Friday 9/2/16– 30 min warm up- most kids hit 5x1k on campus with a 150m jog, top dudes and gals hit 4x 1 mile at date pace, day finished with 10x100m sprints and tummy time
Thursday 9/1/16-8 minute wallsit followed by some core to wait out the rain, groups A, B (girls A) and C (gals B) ran 10/8/6 miles respectively before running 20 x 100m on 30/40/50 s cycles. Then we had the MEAT in TEAM and had a barbecue!!!!!!!
Wednesday 8/31/16-top diggity dogs ran 16.5 miles steady followed by one mile at around 6 minute pace and 10 x 100m for a total of 18 miles- top ladies ran 14.5 and 10 x 100m for 15. Decent day.
Tuesday 8/30/16– 7 min wallsit, 3/2/2, 25 minute warm up followed by team stretch and drills. Top guys hit developmental miles of 6:10/6:00/5:50/5:40/5:30/5:20, Top ladies attempted 6:55/6:45/6:35/6:25/6:15- Kelsey led the way, everyone else hit 13*400m on a 2:40-3:00 cycle. Cooldown was 2 laps easy followed by 20 x 100m (barefoot) on a 30-40s cycle. tunny time of 3 x80/25/25 to close out the day. (7-10)
Monday 8/29/16-qucik warmup followed by…6-10 miles on the Greenway Mile- last Greenway of the year!!! Kevin hauled a$$ and finished in 63:50. Top gals ran a hard 8 miles. everyone finished with 20*100( 7-11 miles)
Friday 8/26/16-15 minutes up- SDS (8) followed by 2500m at goal 5k pace and 18-20x 200m followed gy core (80/25/25/) and squats 3 sets of 5 at 60/120% BW
Thursday 8/25/16-kids ran between 7-11 miles and TUBED!!!!!
Wednesday 8/24/16– LOOOOONG day- top dudes hit 17.5 miles followed by 10*100 for 18, top ladies hit 14.5 followed by 10*100 for 15
Tuesday 8/23/16– some of the top guys hit 8 x 1k with Coach Karn, others hit between 6-7 followed by 800m fast and 800m easy.
Monday 8/22/16- 10 minute warmie followed by drills and….7-9 miles on the hill followed by 10*100m
Friday 8/19/16– kids ran 5.5 laps at goal 5k and 18-20x200m
Thursday 8/18/16– BUS TO UPPER FREEHOLD LEAVES AT 7:30!!!
Wednesday 8/17/16- 14.5 miles and 2 x 1 mile at a quick pace followed by 10 x 100m for the top guys, ladies ran 11 and 2 x 1 mile and 10 x 100m
Tuesday 8/16/16-2.2 miles up followed by 5 miles at 6 min/mi for the dudes and close to 7/mi for the ladies. kids finished with 800m at G5k followed by 2 laps easy.
Monday 8/15/16-short warm up followed by battle of the sexes, the dudes took this one in splendid fashion though the ladies notched this up to machismo. guys ran a hard 6 miles- gals ran a hard 5. cooldown was 20 x 1o0
Friday 8/12/16- warm up followed by SDS (8) and 1800m at GMP followed by 16-18x 200.
Thursday 8/11/16- timed run
Wednesday 8/10/16- top dogs ran 14.5 followed by 1-2 mile kickers and strides for a total of 16-17. top ladies ran around 13.
8/9/16- lower leg drills followed by 2.2 miles up and 5 miles uptempo- top dudes 30- top ladies 33-34. Some ran 800m at G5k pace. squatters squatted 4 x 20 reps at 55% bw
8/8/16- 10 minutes up followed by tream stretch and drills. Kids than ran between 6-8 miles led by Kevin and Andrew in 51:30 everyone finished with 10x100m for between 7-9.5
Friday 8/5/16-13 minutes up (sds (8) followed by 1600m at GMP, top dude hit 4:46 top lady hit 5:36 followed by 15-18x200m with full rest, kids followed this up with squats (3*15 reps @ 100/50% BW)
Thursday 8/4/16- recovery day 5.5-8 miles and strides.
Wednesday 8/3/16-top dogs ran 14.5 miles followed by a 1 mile kicker and 10 x 100m, top ladies ran 12 miles followed by 1 mile kicker and 10 strides.
Tuesday 8/2/16– most kids hit between 6-8 miles on grass, some of the top dudes hit 800 reps with Koach Karn.
Monday 8/1/16-quick warm up followed by 6-8 miles on the Greenway loop. finished with 10*100