Week of 1/9/17

Saturday 1/14/17-kids ran 6-9 miles steady before running 4-5x 1 mile at LT, top dogs avg’d 5:20, KK led ladies in 6:05 avg. 10 x 100m, Kevin ran 5x 1 mile finishing very fast (near 5) Dev. Group ran 9-11.5 followed by 10 x 100m

Friday 1/13/17- most kids ran 2 miles up sds (8) followed by 10 x 200 fast and 2 laps down. Top LD dudes and gals ran 70 min steady, top md groups ran 60 steady and 6 x 150m, core and front squats after (3 x 15 reps at 80% bw)

Thursday 1/12/17- those not competing at Princeton Invite ran 2.2 miles easy followed by 5 miles hard (led by Andrew Ma and Nashad in 28:50/ and Jillian in 35 and change) followed by 300m fast and 2 laps easy.  Princeton Invite Results HERE

Wednesday 1/11/17- those running tomorrow ran between 45-55 min and 150’s, those not racing at Princeton ran 15 min up,  sds (8) followed by 1200m at goal mile pace followed by 16 x 200m with 125m jog, 2 laps down and squats (3 x 15 reps of front squats at 80% BW)

Tuesday 1/10/17– top dogs ran between 55-70 min and finished with core, dev group ran 6 miles (last 3 progressive)

Monday 1/9/17– forced to run indoors due to cold temps, 20 minutes steady, 22 min at lt, top dogs and ladies ran 6*275m with equal rest interval followed by 5 min easy running and 2 x 8 min sit ups.  Developmental group did not run 6 x 275m.

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