Rain Delay and Easy Day

The meet on Thursday was cancelled due to thunderstorms being predicted (they rolled in around 6 PM, right during meet time but well after our practice ended).  Instead I took the distance guys and ran 3 4x8 relays (those who didn't race ran a 600m time trial on friday).

1200m W/U

Drills

10 min with 4x30 second pickups at xc race effort (1.5 mile)

2 laps ins and outs on the football field (stride straightaways, jog endzones)

put the spikes on

2-3 strides on the track

Race

2 90m accelerations on the track (30-30-30)

2 lap C/D

Results:

Team 1- 10:32 (2:27.9-2:48.7-2:51-2:26.24)

Team 2- 10:39.6 (2:29.9-2:48.7-2:43.2-2:38.0)

Team 3- 11:13 (2:38-3:05-2:58-2:41)

Friday was an easy day for those who ran the 4x8. Regular W/U (1200m, drills), 20-25 min, strides, Core.  Some others ran a 600m time trial.  The guys competed hard and got in a nice race effort.  2:07, 2:09, 2:21, 2:25.