Week of 5/15/17

Saturday 5/20/17- Mercer County Champs! 

Friday 5/19/17-recovery run

Thursday 5/18/17-Holmdel Twilight! Kelsey runs 5:06!!!!!!

Wednesday 5/17/17– Light run followed by 150s for top groups, everyone else did pre meet(offday) of 15 min.

Tuesday 5/16/17–  Top dudes and girls did 45-50 minutes and 150s, everyone else did 40 minutes and 150s

Monday 5/15/17– BIG 21’s followed by 15:00 up, SDS (8) and…

Top dogs conquered 5 x 400 on a 2:10 cycle avg’ing 64, followed by 2 laps easy and 6 x 200 in 29-30 with full rest, 2 laps down and heavy squat. Top ladies ran the same workout but avg’d 74 on a 2:30 cycle, everyone else ran the same workout with a 1:1 ratio of their goal to rest pace. God day- Pirates are ready.

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