Monthly Archives: December 2016

Week of 12/19/16

Friday 12/23/16–1/2/17      All info HERE ————->winter-break-2017 Thursday 12/22/16– steady Distance. Wednesday 12/21/16-top dogs hit 10 miles with Timmy B followed by 12 x 100, Everyone else ran 2.2 miles up- and 4-5 miles at a moderate pace followed … Continue reading

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Week of 12/12/16

Saturday 12/17/16– Sunday 12/18/16- assignments as followed. Top Groups of guys and gals (MD and LD) 75 minutes at 6:30/ mi (dudes) – 7:40/mi (ladies) followed by 20  x 100m on a 35 (dude)-45 (ladies) cycle. Everyone else must run … Continue reading

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Week of 12/5/16

Saturday 12/10/16– 7-11.5 miles steady MD dude did 3xmile (5:3-20) LD group did 2xmile (dudes:5:23,5:18, 6:09,6:02) everyone did 10-20 strides on a 40 sec cycle. Friday 12/09/16– Hour Run Thursday 12/8/16– form drills followed by 15 :00 up- SDS (8) … Continue reading

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