Week of 1/22/18

Sunday 1/28/18- 7:30 Bus time! Mercer Co. Champs!

Saturday 1/27/18-practice at 8:30 am Turning Basin Park. kids ran between 7.5-13.5 miles followed by 10 x 100m.  Those competing tomorrow ran  20:00 easy and strides.

Friday  1/26/18- top kids competing at counties ran 7 (gals @ 7:15/ mi) to 8.5 (dudes @6:25/ mi) followed by 6x150m.  most kids ran 15m up- SDS(8) followed by  SDS(8) and 6x300m fast followed by 8x60m fast with overunders- 2 laps down.  Top runners finished with this week’s core- 50 pushups and 160 situps.

Thursday 1/25/18-to ladies ran 2 miles up, Stretch, 5200m at LT (21:07 – 6:30/ mi), dudes ran 6k at LT (20:19)- @ 5:24/ mi. 2 laps down. core of 50 pushups and 160 situps.

Wednesday 1/24/18-most kids ran 15:00 up,  4.25 miles at 90% followed by  12x100m.  Those competing this weekend ran 15:000 up- SDS (8) 10 x 200m at 800m pace (125m jog) 2 laps down and lift – 35 pullups, 5×5 bench press, 3×5 deadlift.

Tuesday 1/23/18-pushups (50) followed by 160 sit ups 6-8.5 miles, top dogs and doggettes ran 6x150m form drills

Monday 1/22/18-10:00 warm-up, followed by 4 x 100m and most kids ran 16-25x400m on a 2:10, 2:40, or 3:00 cycle.  Top dogs ran 4 x 800m with full rest (7 min) times were 2:11, 2:10, 2:07, 2:03 for top guys, gals ran an 800m at goal mile (Kavya led in 2:29) followed by full rest and 3 x 500 at 1:31, 1:33, 1:33 with 5 min rest and 2 x 400 at 71 and 70 .  Maddie and Jillian ran 2 x 2000m at 3200 pace followed by 4×400 at 81..  everyone ran 2 laps down. squatters squatted 3 sets of back squat (120- 155,) and 3 sets of front squats 1000-125.

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