Week of 10/30/17

Sunday 11/5/17– 70 minutes steady followed by a few strides.

Saturday 11/4/17-kids run great!!!!

Friday 11/3/17– Those competing tomorrow worked on core followed by lower leg drills and 20 minutes followed by strides, those hopefully competing down the line ran ..

Dudes  ran 4 x mile with 1 min rest at 92-3 of goal 5k in trainers followed by a spiked up 800m hard (led by GG in 2:24)- gals ran 3 x mile at 92% of 5k at 6:40ish followed by 800m fast led by Sam Miller in 2:42- 2 laps down.

Thursday 11/2/17-girls ran 6.5 miles at 7:40 pace followed by form 150s, guys ran 7.5 miles followed by form 150’s

Wednesday 11/1/17-Top dogs ran easy reps over a mile at LT followed by easy strides, everyone else competed well at the JV State Meet.

Tuesday 10/31/17– those competing at JV States ran 20 minutes easy and strides, those competing Saturday ran 7-9 miles and strides.

Monday 10/30/17-Most kids ran 40 minutes on grass followed by 12 x 150 and 10 minutes easy.  Top 7 did BIG 20’s followed by lower leg drills and 25 minutes followed by SDS (8)  and dudes did 14×400 on a 2:20 cycle in 70, 70, 71, 69,69,70, 70, 69, 70, 69, 69, 69, 68, 67, 2 laps down. Ladies ran 13 x 400 on a 2:40 cycle in 81, 79-83, 78-83, 77-83, 76- 84, 77-87, 76- 87, 78-86, 77-86, 76- 84, 79- 87, 78-88, 72-77. 2 laps down and heavy back squats 5 sets of 5 at 145- 155 lbs.

 

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