Saturday 3/17/18-7-16 miles with 1 (ladies)- 2x (top dudes) up Big George. Big George is a mile long steep hill near Rocky Hill.
Friday 3/16/18– 15:00 up, SDS (8) 1600m at goal 32, Sameer led dudes in 4:32, Kelsey led the ladies in 5:29, track was crowded and windy. 2 laps easy, 8x100m with over unders, 2 laps easy, heavy deads and squats.
Thursday 3/15/18– same as tuesday.
Wednesday 3/14/18– 15 min u, SDS 4-12 x 800m on a 4, 4:30, and 5:15c, 2 laps down.
Tuesday 3/13/18-5-9 miles at maintenance pace.
Monday 3/12/18-1.25 miles up, stretch. 3-6 x 1 mile at LT, about 215m jog between each., 1.25 miles down. squat routine after.