Week of 12/19/16

Friday 12/23/161/2/17      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 by 12 x 100m .  Kelsey and Julio led the ladies in 26:18 (6:34/ mi), Top dudes were well under 6/ mi.

Tuesday 12/20/16– either Bob James Invite in Princeton or progressive run.

Monday 12/19/16– those competing on tuesday ran 50-55 minutes and 10 x 100.  Thsoe not competing ran a 950m time trial followed by 8*400m on a 2:15/2:30/2:45 cycle.

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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 60 minutes at a pace that is 2 minutes slower per mile than your current best mile pace, ie if you’re best mile is 5:00 I’d like you to  shoot for 7 min pace, finish with 20 x 100 on a 60s cycle. hold each other accountable!!!!

Friday 12/16/16- leg drills followed by 3.1-4.3 miles up tempo- top group finished with 10x 100m on a 30-40 sec cycle.  Top guys group ran 24:30 (5:42/mi)- Kelsey led the gals in 27:42 (6:25/mi)

Thursday 12/15/16– indoors due to rough temps and wind. leg drills followed by 15:00 easy, 20:00 up tempo, 5 min easy,  followed by core and squats.

Wednesday 12/14/16-15 min up, SDS (8) followed by…

Most kids ran a 900m time trial followed by 12 x 60m sprints. MD guys and gals ran 4*500m with full 7:30 rest led by Kevin in 72/73/74/76 and a 400m in 60-61, Sam led the MD girls in 90/92/90/90.  LD group ran 3 x 800m at GMP with full rest (8 min) in 2:12/2:11/2:10 led by Magoun, Kelsey led the ladies in 2:31/2:31/2:30 followed by 12 x 60m sprints.

Tuesday 12/13/16– progressive run. 4-6 miles.

Monday 12/12/16-  quick leg drills followed by 15:00 up SDS (8) and …Top dogs ran 1800m at G32 pace followed by an 8 min jog and 900 at goal mile pace followed by 8 x 400m on a 2:20 cycle averaging 72-3, 2 laps down.  LD ladies ran the same workout but with 6 x 400 on a 2:30 cycle (KK avg’d 78).  MD groups ran 900m at GMP- led by K Huds in 2:25 followed by 8 min jog and 500 in 72 (goal 800) and 8 x 200m in 30.  MD ladies were a little slow so they had to run a 400 in 70 after 500 and they finished with 6 x 200 in 34.  Developmental group ran a 900m time trial followed by 6 x 400 on a 2:20, 2:40, 3:00 cycle.  Core group ended with 2 x 4:30 situps.

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) and…most kids ran 850m time  trial followed by 12 x 60m and 2 laps down.  Top LD kids ran 900m at goal mile pace led by Magoun in 2:32, 8:00 jog- 800 in 2:11 followed by 12x60m sprints, LD ladies hit 2:58, 2:35, and a supplemental 400 in 72.  MD kids ran 2 x 500 rest 30 sec- sprint 100. 500 was scheduled to be in 71 for the dudes and followed with a supplemental 300/ 100. MD  Gals were a little slow and had to repeat a few reps.500’s were in 1:30, 1:31, 1:32 and a 400 in 70. Serna had to run a 300 at end in 52.4- everyone finished with the same 60m sprints and 2 laps down followed by 2 x 4:15 of sit ups and some  kids performed 2 x 7 repsof front squats and 2 x 10 reps of speed cleans.

Wednesday 12/7/16–  2.2 mile to Conover Park.  top dogs ran 5 miles in 29:17- top ladies ran 4 miles in 26:15 top dudes then ran a 600m kicker in 1:38 (ladies 2:06) MD dudes ran a 2:20 800.  MD ladies ran a 400m in 75-80.  Dev. group ran 2.2, 4 and 5 miles at a good pace then ran 10x 100m strides.  Core group did 2 x 4:15 of sit ups.

Tuesday 12/6/16– Form drills followed by 2-3 miles steady followed by 2-3 miles progressive, last 600m hard. top guys ran 16:57.

Monday 12/5/16– quick drills followed by 15 min up- SDS (8) and …Ld Dudes hit 1700m at goal 3200 pace followed by an 8 min jog and 850m at goal mile.  Tim led the dudes in 5:06/2:23. Kelsey led the ladies in 5:56/2:43.  After two laps easy the kids ran 4 x 200m at 30/35 and 2 laps easy. MD ran 850m in around 2:17 followed by 7 min easy and 425m at goal 800. Developmental groups ran 850m time trial led by King Kong Lundy followed by 4 x 400m on a 2:20/2:40/3:00 cycle.