Saturday 9/22/18-9-10 miles for developmental groups followed by 1 x miles hard and 20 x 100m, top groups ran at Holmdel for 10-15m and strides.
Friday 9/21/18-Big 21s, 1.6 miles up to LCP, SDS (8) followed by 20-24 x 300m on a very short cycle (80-100s), 1.6 miles down.
Thursday 9/20/18– BIG 21s -3 miles to community park- 45 minutes on grass loop.
Wednesday 9/19/18-top guys ran 9 miles followed by 2 miles up tempo (Adhwin led in 5:17-9) and 18 x 100m. Top ladies ran 7.5 miles followed by 2 x 1 mile up tempo followed by 10 x 100m, everyone else ran between 7.5-8 miles followed by 1-2 kickers and 20 x 100m
Tuesday 9/18/18-BIG 21s followed by lower leg drills and…. those recovering yesterday ran 5-8 campus loops, top dogs and ladies ran the following workout followed by 2 x 20 reps of squats at 95 (ladies)- 120 (dudes) lbs.
Monday 9/17/18-2 mile sup, SDS (8) 5k up tempo, top guys ran 6.5 miles down,.