Saturday 5/12/18-MCC or long run at towpath of 8-11 and 10 x 100

Friday 5/11/18-steady distance or 1200m time trial followed by fast 200’s.

Thursday 5/10/ 18– very light run

Wednesday 5/9/18-1.7 miles to Lewis Chamberlain Park,  Stretch, drills, 5-6 x 800m at LT with 1 minute rest, 1.7 miles down, MD group ran 5x 800m at LT and 4 x 200m fast on grass.

Tuesday 5/8/18– BIG 19’s followed by lower leg drills and 6-9 miles followed by 11x 150m (form running)

Monday 5/7/18-lower leg drills followed by 15:00 up, SDS  (8) and…

MD guys and gals ran 600m at goal 800m followed by 10:00 easy and 6 x 200m cut downs with 200m rest.  Adwin led the dudes in 1:23.7 followed by 289, 28.5, 27.5, 26.3, 26.2, 24.6, Kavya led the ladies in 1:37, followed by 33, 32, 31, 30, 29, 28.  Top LD guys and gals ran classic 4-3-2-1 workout, rest after 1600 was 7 min, 6 min after 1200, 5 min after 800, Sameer led the dudes in 4:29, 3:20, 2:04, 56, Kelsey led the ladies in 5:25, 4:02, 2:33, 70.  Developmental groups ran 10 x 400m at goal 1600 pace with roughly equal rest. 2 laps cooldown for everyone followed by BIG 18’s.