Week of 11/27/18

Saturday 12/2/17– top ladies ran 11.5 miles top dudes ran 13.5 with a mile long hill in the middle run hard- Andrew Ma led everyone in 5:55.

Friday 12/1/17-15 min up- SDS (8)-800m at goal mile  pace, adwin led all in 2:00 (out in 55) so apparently he’s running under 4 this year- 2 laps easy followed by 6 x 75m sprint with over-unders. 2 laps down followed by back squats between 125-135lbs.

Thursday 11/30/17-4-6 miles on grass.

Wednesday 11/29/17-top guys started their LT progression, gals ran 2 miles at 12:44 and the duders ran 9 laps at 12:20 both groups ran 8 x 200m after at goal mile pace.

Tuesday 11/28/17– form drills followed by 2 miles steady and 2 miles progressive.

Monday 11/27/17– quick attendance and expectation discussion followed by a 15 min warmup , SDS (8) followed by top guys and gals ran 6 x 400 with 200 rest at a variety of paces.  Paces included 2 x 400m at 90% of 3200, 2 x 400m at 90% of 1600, 1 x 400m at goal  mile, 1 x 400m at 105% of goal mile, dudes ran 72, 75, 70, 67, 62, 57 (Adwin and Tim), gals ran 90, 91, 79, 78, 73, 667 (Julia) everyone else ran 4-6 x 400m on a 2:30-3:30 cycle- 2 laps down.

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