Week of 7/24/17

Friday 7/28/17-Big 10’s followed by lower leg drills followed by 15 minutes SDS  (8) and 1400m at goal 5k followed by 2 laps easy and 15x100m sprints with 15 body weight squats after each sprint- 2 laps down, squatters performed 5 x 5 of low bar squats at 75-85 lbs.

Thursday 7/27/17– segmented run 30/30/10-20 followed by strides.

Wednesday 7/26/17-90 minutes, kids ran between 9-13.5 miles in 90 min followed by 12×100

Tuesday 7/25/17– core and stretching followed by 5-8 miles and strides.  5x 5 front squats at 70-80 lbs.

Monday 7/24/17- 15 minutes up,Quick stretch, top dudes ran 7 miles steady followed by 1 fast kicker at around 5:40 followed by 12×100.  Top ladies ran 6 miles steady followed by a kicker led by KK in 6:23, developmental group ran between 5- 6 miles on the loop. Mileage 7-10

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Week of 7/17/17- the date is a sign of our season of destiny

Friday 7/21/17– quick stretch, SDS (8) followed by 1200m at goal 5k followed by 2 laps easy and 14x 100 followed by 14 squats, 2 laps down, squatters squatted 70-80lbs 5 x 5.

Thursday 7/20/17-quick stretch, core, 60-70:00 of easy running followed by 12 x 100.

Wednesday 7/19/17– 9-12 miles followed by 12 x 100. Top guys ran 80 min, top gals 11-12.

Tuesday 7/18/17- Big 8’s followed by lower leg drills and stretching.  Top guys ran 7.25 miles and 12×100 followed by 5 x 5 front squats at 70 lbs, Top gals ran 6.2 miles followed by 12×100 barefoot followed by 5 sets of 5 reps at 60 lbs front squat. Developmental groups ran between 4.2-5 miles and 12 x 100m.

Monday 7/17/17- 15 minutes up SD,  top dudes ran 7 miles on the Rosedale Loop, top gals ran 6, Developmental groups ran between 4-5 miles- everyone ran 12 barefoot strides after.

Week 1 of the Miracle Season

GET FORMS IN!!!!!!

Friday 7/7/17– calf raises followed by 15 minutes followed by SDS (8) followed by 800m at G5k followed by 2 laps easy and 10 x 100m with deep squats.

Thursday 7/6/17– brief stretching and core followed by Big 5’s and…30 minutes steady, brief rest, 20 minutes steady,  top dudes only went out for another 10 minutes after . 5-8.5 miles.

Wednesday 7/5/17– 5- 10 miles steady