Week of 8/13/18 (Week 7)

Saturday 8/18/18-Top guyss ran Holmdel’s 5k course 4 times followed by 10 x 100m barefoot., girls ran the course 3 x . Development  groups ran  7- 11.5 miles at the towpath followed by 10 x 100m

Friday 8/17/18– BIG 17s followed by lower leg exercises, 40min warmup, SDS (8) followed by 10 x 90m barefoot sprints with free squats between each. Kids finished with heavy squat routine.

THURSDAY PRACTICE MOVED TO HIGH SCHOOL SOUTH AT 7:30 AM!!!!!!!!!!!!!!!!- BIG 17s then kids performed mindfulness exercise and ran 40 min.

Wednesday 8/15/18-top guys ran 13 miles followed by 10 x 100m, top ladies 11.5 with strides, developmental 7- 11.5

Tuesday 8/14/18– BIG 17s followed by lower leg drills and 2.2 miles up, 4-5 miles at a prescribed pace, 12 x 100m. 2 x 20 reps of squats (90-10lbs)

Monday 8/13/18– top guys ran 13 miles, last 4.5 miles at 6/ mi followed by 10 x 100m.  Top gals ran 11 miles (last 4.5 at 7:00/ mi) followed by 10 x 100m. Developmental groups ran between 5- 11 miles followed by strides.

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