Monthly Archives: April 2017

Week of 4/24/17

Saturday 4/29/17– 9 miles followed by either 20 x 100m or 1-2 kickers followed by 20 x 1000m.  Kevin ran 600/200 in 1:26/ 29 followed by 9 x 300 in 44 avg.

Friday 4/28/17-most kids ran 15 minutes up- SDS (8) followed by 3 x 1100m at G32 pace followed by a fast 400m 10 seconds after the last 1100. Rest interval 1:1. MD group ran 600/200 followed by 9 x 300.

Thursday 4/27/17-those attending the magical Junior extravaganza ran for 50 minutes and finished with a 1200m kicker at G32 pace followed by a few fast 200’s.

Wednesday 4/26/17– BIG 18’s plus thanks to Serena, Julio, and Justin- lower legs exercises followed by 15 minutes up and SDS (8)  followed by  6 x 800 on a 4:40-6:30 cycle.  Top guys ran 221/224/222/219/220/217, top ladies ran 245/ 241/243/243/241/241 on a 5:30 cycle. 2 laps down followed by heavy squat routine (5 sets x 5 reps)

Tuesday 4/25/17– BIG 18’s and plenty of other drills and stretching- then kids ran 50 minutes in pouring rain.

Monday 4/24/17– either a duel meet at Notre Dame or 6*800m on a 5-6 minute cycle with typical warm up and cooldown routine.

 

 

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Week of 4/17/17

Saturday 4/22/17– long run or County relays.

Friday 4/21/17-pre meet or recovery run

Thursday 4/20/17-Cherokee challenge- some great performances!!!!! Those running Saturday ran distance followed by form 150’s

Wednesday 4/19/17-distance run plus form 150’s followed or pre meet for those running Cherokee 3200!

Tuesday 4/18/17– meet vs Trenton- some great performances, Kelsey and Julio run 2:22! Adwin runs 4:31! Jake 4:33-4! good day.

Monday 4/17/17–  if competing vs. Trenton kids ran between 20-40 minutes and form 150’s.  Those who are competing Thursday ran 2 miles up SDS (8) followed by 8*400m on a 2:40-3:00 c. 2 laps down Core was BIG 18’s!!!! everyone else ran a light run followed by form 150’s

Week of 4/10/17

Tuesday – Easter Sunday See Schedule

Monday 4/10/17– 15 minutes up, SDS (8), Most kids ran 7 x 800 on a big rest cycle at goal 3200 pace.  Top dudes ran 8 x 800 on a 10 minute cycle alternating between 32 and 16 pace, times were 228/209/222/210/220/210/220/210, Ladies ran the same workout but only ran 7, 248/231/246/232/246/232/252, 2 laps down followed by heavy squat routine and BIG 17’s.

Break Schedule 2017

4/8/2017 4/10/2017 4/11/2017 4/12/2017 4/13/2017 4/14/2017 4/15/2017
Location and TIME Towpath 8:30 am HSS @ 7:30 AM HSS @ 8:30 AM HSS @ 8:30 AM HSS @ 8:30 AM HSS @ 8:30 AM Towpath 8:30 am.
LD Dudes 10:00 warm-up,      10 mile time trial, 10:00 cooldown. 15:00 warmup, 8x 800m (10:00c) alternating between 3200m and 1600m goal pace, cooldown and  heavy squats. 9 miles on grass Meet at HSS @ 11:00 am, be at HSS by 9:30 am 9 miles on grass 15:00 up, SDS(8) 1000m , 4 x 800m @ MGP (10:00 c)  followed by 8 x 75m 2 laps down 10 miles steady followed by 2 x 1 mile  kickers  at 5:30 followed by 20 x 100m
LD Gals 10:00 warm-up,      10 mile time trial, 10:00 cooldown. 15:00 warmup to LCP, 7x 800m (11 :00c) alternating between 3200m and 1600m goal pace 8 miles on grass Meet at HSS @ 11:00 am, be at HSS by 9:30 am 8 miles on grass 15:00 up, SDS(8) 1000m , 3 x 800m @ MGP (10:00 c)  followed by 8 x 75m 2 laps down 9 miles steady followed by 2 x mile at 6:15 followed by 18 x 100m
Developmental A 10:00 warm-up,      10 mile time trial, 10:00 cooldown. 15:00 warmup to LCP, 7x 800m        (11 :00c) 2 laps down. 9 miles on grass Meet or workout of 3 x 1100m at goal 3200m pace (12:00 c) followed by 8 x 200m. 9 miles on grass 15:00 up, SDS (8) followed by 3 x 1200m @ 3200m Goal pace (7:00 rest between each) followed by 8 x 75m with over unders. 2 laps down. 10 miles steady followed by 2 x 1 mile  kickers  at 6:00 followed by 20 x 100m
Developmental B 10:00 warm-up,     9  mile time trial, 10:00 cooldown. 15:00 warmup to LCP, 7x 800m             (11 :00c) alternating between 3200m and 1600m goal pace 7 miles on grass Meet or workout of 3 x 1100m at goal 3200m pace (12:00 c) followed by 8 x 200m. 7 miles on grass 15:00 up, SDS (8) followed by 3 x 1200m @ 3200m Goal pace (7:00 rest between each) followed by 8 x 75m with over unders. 2 laps down. 10 miles followed by 20 x 100m
Strength BIG 16 OYO BIG 17 and Heavy Squats and ab work BIG 17’s!!!!! Meet or workout followed by heavy squat, heavy abs,  and BIG 17 BIG 17’s!!!!! BIG 17’s and Heavy Squats BIG 17’s OYO

Week of 4/3/17-

Saturday 4/8/17– 10 min up- 10 mile time trial- 5-10 minutes down.  Kevin led the dudes in 58:40, Kelsey led the ladies in 70.

Friday 4/7/17-Big 10’s followed by 15 minutes  up, SDS (8) followed by fast 800’s with full rest.   Top dogs ran 7 x 800, first 4 800’s were at 3200m goal, last 3 were at 1600m goal, 10 minutes cycle, top gals ran 6 x 800 with first 4 at goal 32, last 2 at goal 16.  Everyone else ran 6 x 800m with full rest HARD, 2 laps down.

Thursday 4/6/17– horrible weather day- we did a crap load of core, BIG 16’s followed by a ton of other exercises followed by 20 minutes steady indoors, 10 minutes fast, 5 minutes easy and a heavy squat routine.

Wednesday 4/5/17-9 miles run for those who competed yesterday, for those who didnt they ran 1.6 miles to Lewis Chamberlain Park, ran 6 x 800m , ran home.  Squatters squatted heavy.

Tuesday 4/4/17– meet or recovery run.

Monday 4/3/17– Those competing tomorrow ran an hour or so and got in 10 x 150m form strides. Those not competing got in 6 x800m with full rest at goal 3200 pace. Core before (Big 16 plus free weight squats)