Week of 1/1/17

Sunday 1/7/17-practice at HSS at 12:00 pm (outside).  Kids ran between 6.5-7.25 miles in horribly cold weather (15 deg) but with littlw wind, kids benched 60-70 lbs and deadlifted 125-165.

Saturday 1/6/17-practice at HSS at 8:30 am (inside) 50 minutes of running inside on a very tight loop, 20 minutes were very up tempo. Kids went through their back squat and front squat routine.

Friday 1/5/17– either bundle up tremendously and head outside or get on a treadmill- workout is 10 minutes easy,  20 min at 90% effort, 10 minutes easy. tummy time of 40/40/ 110x 2

 

THURSDAY 1/4/17-RUN 1 HOUR ON SAFE BACKROADS AFTER STORM OR TREADMILL IF AVAILABLE. FULL CORE ROUTINE!!!!!! NOT MOTIVATED? WATCH THIS

 

Wednesday 1/3/17– those not competing ran 4-7 miles followed by strides, those competing ran at CVC relays.

Tuesday 1/2/17– 15:00 up for most, followed by quick stretch and …developmental A dudes 20 x 400m on a 2:14 c, Dev B dudes and DA gals 16x400m on a 2:45 c and DC 14x400m on a 3:15 c, 2 laps down.  Those competing tomorrow ran 40m at 6:20 (dudes) -7:20 (gals) pace followed by 10 x 100m and 2 sets of tummy time ( 30/30/100).

Monday 1/1/17-run OYO or off.

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