Week of 8/20/18 (Week 8) Heck week #2

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.

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