Week of 11/7/17

Sunday 11/12/17– recovery run, longish with strides.

Saturday 11/11/17– Sectionals

Friday 11/10/17– pre meet

Thursday 11/9/17-7.5 – 11.5 miles followed by 10 x 100m  . Those competing Saturday ran 7.5- 9.

Wednesday 11/8/17– 100 situps and pushups, stretches, lower leg drills, 15 minutes up, SDS (8) followed by …top groups ran 800m with a positive  split (dudes 70/80, gals, 80/90) followed by 6 laps at LT (8:09/09:22-9:33) by 4 x 200m starting at 33,32,31,30 for the guys and 38, 37, 36, 35 for the ladies, those on reserve  ran 12 x 400m on a 2:15 (dudes) to 2:35 (ladies) cycle followed by 10 seconds rest and a 200m fast.  Dudes ran 72, 68, 68, 69, 70, 69, 69, 68, 68, 68, 69, 68, 30, ladies led by Sam Miller ran 82, 80, 81, 81, 80, 80,80,  81, 82, 83, 82, 81, 36, 10:oo cooldown.

Tuesday 11/7/17- aerobic run

Monday 11/6/17-quick core followed by lower leg drills and 5.6-7.2 miles on grass followed by 12 x 100m (barefoot) on a strict cycle, finished with 3 sets of 5 heavy squats.

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