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