Author Archives: coachwayton

Week of 12/11/17

Tuesday 12/12/17-100 situps and pushups (sets of 34) followed by 2.2 miles easy and 4-5 miles up tempo. Julia led the ladies in around 6:30/ mi for 4, dudes ran 29:00-29:28 for 5.  Top dogs finished with 3 sets of … Continue reading

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Week of 12/4/7

Saturday- Sunday 12/9/17– long run, 11-14 miles Friday 12/8/17-15:00 up, SDS  (8) 850m at goal mile pace followed by 8 x 75m sprints with over unders and front  squats. Thursday 12/7/17-50 minutes Wednesday 12/6/17-warm up followed by 2-2.5 miles at … Continue reading

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Week of 11/27/18

Saturday 12/2/17– top ladies ran 11.5 miles top dudes ran 13.5 with a mile long hill in the middle run hard- Andrew Ma led everyone in 5:55. Friday 12/1/17-15 min up- SDS (8)-800m at goal mile  pace, adwin led all … Continue reading

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Week of 11/13/17

Sunday 11/18/17– 70 minutes and strides. Saturday 11/17/17– Sameer makes poduim! finished 8th at MOC. Wednesday 11/15/17–Friday 11/17/17– steady mileage. Tuesday 11/14/17– warm up followed by 200’s at 30. Monday 11/13/17-moderate run followed strides

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Week of 11/7/17

Sunday 11/12/17– recovery run, longish with strides. Saturday 11/11/17– Sectionals Friday 11/10/17– pre meet Thursday 11/9/17-7.5 – 11.5 miles followed by 10 x 100m  . Those competing Saturday ran 7.5- 9. Wednesday 11/8/17– 100 situps and pushups, stretches, lower leg … Continue reading

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Week of 10/30/17

Sunday 11/5/17– 70 minutes steady followed by a few strides. Saturday 11/4/17-kids run great!!!! Friday 11/3/17– Those competing tomorrow worked on core followed by lower leg drills and 20 minutes followed by strides, those hopefully competing down the line ran … Continue reading

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Week of 10/23/17

Saturday 10/28/17-Thompson Park for longish run of between 9-13 miles followed by sprints down the finish chute. Friday 10/27/17-Bowl Beater! 25 min warmup- SDS (8) followed by…Justin led the dudes in 9:52- 40 seconds rest- 69 400, 40 sec rest, … Continue reading

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