Track

555(triple nickel):
warm-up (2X200 w/20 lunges recover),
workout(12X400 W/50 reps lower body recovery, equal time)
total 4 miles, 750 reps

PBC:
Tresspassing 3.5 miles 700 reps all lower body

The link below is an acticle in The New Yorker this week.

http://www.newyorker.com/reporting/2010/11/08/101108fa_fact_kahn

The principals and practices of PRUMC Boot Camp were handed down for decades through the generations of champion racers.

Running Family Tree:

Squires(Notre Dame Track) ---> Pfrangle, Rodgers, Salazar, plus others (Greater Boston Track Club)--->Owens, plus many others (Athletes Foot Juniors)---> You, plus hundreds (PRUMC Boot Camp)

Leslie 27
Kaffee 26
Harriott 24
John S 24
Gary 22
Dave B 21
Caroline 20
Fred 20
Matthew 20
Holly 19
Mary 19
Mary Blythe 19
Charlie 17
Cleve 17
Irene 17
Jennifer 17
Jimmy F 17
Miller 17
Allison 16
Amy 16
John O 16
Dave D 15
Lisa 14
Prancey 13
Slawek 13
Carolyn 11
Michael 11
Charles 10
Lisa M. 10
Sally 9
Kerry 8
Lucy 8
John Mears 7
Scott 7
Marc 5
Big John 3

PBC:

Susie Mac 22
Liz 21
Jenny 19
David B 16
Kathleen 16
Kristin 15
Mary 13
Missy 11
Anne 7
JoEllyn 1