Saturday 8/25/18– top guys n gals went to Holmdel where they ran the course 4-5x followed by 10 x 100m. Developmental crew stayed at TBP for a run of between 7-111 miles followed by strides.
Friday 8/24/18– 45 min warm up jog, SDS (8) followed by 10 x 100m fast with free squats in between each rep, 10 min coolie followed by squat routine (115 ladies- 125 dudes) 5 x 5.
Thursday 8/23/18-60 minutes, stretch, 45 minutes, strides, top guys ran an additional 15 minutes for 2 hours.
Wednesday 8/22/18-7- 13 miles at maintenance pace and 10 x 100m. Top guys 13 and strides, top gals 11.5 and strides.
Tuesday 8/21/18– Trip to Bucks County River Country! Kids ran for 80 min ( top guys 11.5) before braving the Delaware River! Great day!
Monday 8/20/18-top guys ran 13 miles (last 5 6:08/ mi), top gals ran 11 (last 5 up tempo) followed by 10 x 100m. All others ran between 7-11 miles followed by 10 x 100m.