Saturday 12/03/16– 9-11 miles steady top dogs and dogettes ran 800m fast followed by 800m easy. Those who did not complete the 800m kicker did 10 strides.
Friday 12/02/16– Hour Run
Thursday 12/01/16– 15 min up followed by SDS 8 LD groups repeated Mondays workout followed by 10x60m 2 laps down. MD group did 2x400m @ goal 800m followed by 10x60m. Developmental did an 800m TT and 10x60m.
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Wednesday 11/30/16– quick leg drills followed by 2.2 miles to Conover Park. top dogs ran 5 measured miles in 28:45 (5:45/ mi) and a 600m kicker led by Kevin Hudson in 1:38 (4:20ish pace). short cooldown. Kelsey and Julio led the ladies in 34:xx. their 600 was in around 2 flat (5:20)
Tuesday 11/29/16- Form drills followed by 2-3 miles steady and 2-3 miles progressive.
Monday 11/28/16- 15 min up followed by SDS. Top group did 1600m @ goal 3200m pace(Boys 4:43/Girls 5:31) 8 minute jog and 800m at goal 800m pace(Boys 2:08/Girls 2:35). 2 Laps down followed by core and team stretch. Mid-D did 800m in 2:06, 7 min jog and 400m in 56-57. B group did an 800m TT followed by a 400m TT lead by Cole Newsworth in 2:18 and Calen Yao in 63.