9/27 meet

We are at Washington's crossing park
Bear tavern rd enterance
Girls go off at 4pm

Today's practice Tuesday sept 6t

We are moving the practice to the high school 330 start time Meet in room 171 at 330

Labor day

Sweep Warm up 9 miles 8x100 m striders Pedestal abs 2 ( use video) Jd old Warm up 45 min 8x100 m striders Pedestal abs 2 ( use video) Jd new plus Warm up Pillars 40 min run 6x100 m striders Balance Pedestal abs 1 Jd new Warm up Pillars 30 min run 6x100 m striders Balance Pedestal abs 1 Jd rookie Warm up Pillars 30 min run Balance Pedestal abs 1 Make sure you do myrtl as part of your ab set!!!!!!!!!! ******* all warm up, pillars, striders, balance should be done barefoot if possible*******

Lazy sunday

Repair and recover All training groups take a day off AIS, tennis ball massage,ice. Whatever makes you feel good. Drilling and warming up helps as well Enjoy the day

Sat sept 3rd workout

Swep 13 miles 1,2,1,3,1,3 min pick ups during run with 3 to 4 min recoveries Hard core abs Jd old 1hr 20 min run Hard core abs Jd new plus 1 hr+ Hard core abs Jd new Warm up 40 min run Pedestal abs ( see Fridays post) Jd rookie Warm up 30 min run Pedestal abs ( see Fridays post)

Helene Cody 5k sign up

Helene Cody 5K sign up Use the link above to sign up for the race Please have all registrations completed by Monday. If you know of other runners or runners in your family that would like to participate please direct them to the race and sign up forms

Friday sept 2nd workouts

Swep Warm up Pillars 10 miles at e pace 6 x100m striders Myrtl Hard core abs Jd old Warm up Pillars 7 miles at e pace 6 x 100m striders Myrtl Hard core abs Jd new plus Warm up Pillars 5 miles at e pace 6x100m striders Myrtl Hard core abs Jd new Warm up Pillars 4 miles e pace Myrtl Pedestal abs (part 1 in video series) Jd rookie Warm up Pillars 30 min easy run Myrtl Pedestal abs (part 1 in video series)