Week of 10/16/17

Saturday 10/21/17-top guys ran 9 miles steady and 4 x 1 mile at LT followed by 18 x 100m , top ladies ran 9 miles steady and 2 x 1 mile at LT. Developmental groups ran 9-11 miles  and 2x 1 mile at 90% followed by 18 x 1000m

Friday 10/20/17-County Champs! girls win 6th striaght!

Thursday 10/19/17-45 minutes

Wednesday 10/18/17-45 ninutes

Tuesday 10/17/17– BIG 15’s followed by lower leg drills and 6- 9 miles followed by 20 x 100m on a 40, 45, and 50 s cycle.

Monday 10/16/17– quick core and stretches followed by lower leg drills and 20 min warm up, SDS (8) before most kids ran 6 x 800 on a 3:30-4:30 cycle followed by a 10 second rest and a 200m sprint, Top dudes ran 3 x 2k at LT followed by 2k at Goal 5k, Top guys ran 6:54, 6:53, 6:52, 6:01. To ladies ran 2 x 2k at LT followed by 2k at Goal 5k, Julia and Kelsey led the ladies in 8:05, 8:05, 6:59 (5:32 at 1500) cooldown for everyone was 2 laps easy and 10 x 100m barefoot strides. Squatters squatted 2 sets of front squats and 2 sets of back squats ( 5 reps each ) at 90% effort.

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