Week of 5/21/18



Sectional Information-

Sectionals 2018
Friday 5/25
Event Ladies Duders
400h Jamie Smiths
1600 Kelsey, Kavya, Turcanu Sameer, Adhwin, Magoun
100 Brianna, Jordan
400 Seriah, Brianna Jack, Garrett, Brian
4*8 Kelsey, Kavya, Ria, Mita, Stucky (Alt) Sameer, Adhwin, Magoun, Ryan, Cole (Alt)
Girls Shot Asthma, Simran, Jolie
Girls Jav Gabby, Jolie, Amanda
Boys Disc Ron, Big Bob, Brian
Girls LJ
Boys TJ David
Boys HJ A’Nan, David
Girls PV Tanner, Courtney, Sachi
Saturday 5/26
BUS TIME 7:30!!!
Event Ladies Duders
High Hurdles Jamie, Alice, Susan Sebastian, X?
800 Ria, Stucky, Kavya Cole, Adhwin
3200 Kelsey, Julia, Jillian Sameer, Jake, Austin
4*100 Jamie, Seriah, Tanner, Jordan
200 Brianna Garrett
4*4 Brianna,Seriah, Asia, Kavya Garrett, Adhwin, Jack, Brian
Boys Shot Ron, Big Bob, Brian
Boys Jav Matt, Eva, Andrew
Girls Disc Gabby, Jolie, Amanda
Boys LJ A’Nan, Dhruv, David
Girls TJ Jamie, Susan
Girls HJ Seriah, Dharma
Boys PV Mark, Erik


Friday 5/25/18– those competing did so at sectionals, those competing tomorrow performed pre-meet, those competing next week in 4×8 ran 600 at goal 80, 30 sec rest, 200 all out followed by 6 minutes jogging and 6x200m with 200m rest at goal 800, 2 laps down.

Thursday 5/24/18-pre meet or Distance run

Wednesday 5/23/18-either frosh soph meet or 50-55 minutes followed by 4x150m

Tuesday 5/22/18-DUSKFEST!!!!!!!!!! Pictures coming soon!!!!!!

Monday 5/21/18-either pre meet or (top dogs) 40 minutes steady followed by a few fast strides.


Week of 5/14/18

Saturday 5/19/18- meet postponed until Wednesday at 2!!!!!! We’ll leave school at 12!!!!!!! Practice at HSS at 8:30 am!!!!

pirates ran 100 repeat 200’s at a clip, normal warm up and cooldown.

Friday 5/18/18- steady distance followed by form running.

Thursday 5/17/18- steady distance or Holmdel twilight.

Wednesday 5/16/18- pre meet or 15:00 up, SDS (8) 8 x 200m , 2 laps down

Tuesday 5/15/18-mileage and fast strides.

Monday 5/14/18-track meet at North or longer workout with Mr. Gilch

Week of 5/7/18

Saturday 5/12/18-MCC or long run at towpath of 8-11 and 10 x 100

Friday 5/11/18-steady distance or 1200m time trial followed by fast 200’s.

Thursday 5/10/ 18– very light run

Wednesday 5/9/18-1.7 miles to Lewis Chamberlain Park,  Stretch, drills, 5-6 x 800m at LT with 1 minute rest, 1.7 miles down, MD group ran 5x 800m at LT and 4 x 200m fast on grass.

Tuesday 5/8/18– BIG 19’s followed by lower leg drills and 6-9 miles followed by 11x 150m (form running)

Monday 5/7/18-lower leg drills followed by 15:00 up, SDS  (8) and…

MD guys and gals ran 600m at goal 800m followed by 10:00 easy and 6 x 200m cut downs with 200m rest.  Adwin led the dudes in 1:23.7 followed by 289, 28.5, 27.5, 26.3, 26.2, 24.6, Kavya led the ladies in 1:37, followed by 33, 32, 31, 30, 29, 28.  Top LD guys and gals ran classic 4-3-2-1 workout, rest after 1600 was 7 min, 6 min after 1200, 5 min after 800, Sameer led the dudes in 4:29, 3:20, 2:04, 56, Kelsey led the ladies in 5:25, 4:02, 2:33, 70.  Developmental groups ran 10 x 400m at goal 1600 pace with roughly equal rest. 2 laps cooldown for everyone followed by BIG 18’s.

Week of 4/30/18

Saturday 5/5/18– long run and strides on towpath, 10-13.5 miles.

Friday 5/4/18-Holmdel Twilight or distance  run.

Thursday 5/3/18– either pre meet or hard 400m reps.

Wednesday 5/2/18– distance run and strides

Tuesday 5/1/18– distance run  and strides

Monday 4/30/18– those competing in tomorrow’s duel ran 55 minutes and 10 x 100m .  Those not competing ran a variety of specificity,  15:00 up, SDS (8) .Most kids ran 4 x 800 on a 5 min cycle, 2 laps down, Sameer led the dudes in 1600m at goal 3200 followed by 7 min rest and 3 x 800 on a 4:300 cycle, Times were 4:26, 2:13, 2:14, 2:10, 2 laps down. Adwin led MD group with a mile in 4:26, a quick rest, a 400m at a struggle, a 200m at 31, 7 min recovery 5 x 300m in 41.25 (3 min rest) 2 laps down and lower body lift.

Week of 4/23/18

Saturday 4/28/18– top dudes ran 2 x Big Hill hard – 5.7 miles to the hill, 10 x 100m after 16 total. Top ladies 1 hill 14 total, everyone else ran 10- 13 and strides.

Friday 4/27/18– Gals who ran at Penn completed yesterday’s workout.  Kelsey ran 6x 800m on a 3:45 cycle in 238/243/243/246/2/45/244. Kavya ran an MD workout 600 in 1:44, full rest, 500 in 86, full rest,  400 in 64 followed by 6 x 200m at goal 800m.

Thursday 4/26/18– Specificity, top dogs ran 4-8 800m reps at goal 3200 on a very short cycle (1 min rest).  Adwin led MD group in 600m, 500m, 400m  6x 200m all at goal 800m

Wednesday 4/25/18-BIG 15’s and lower leg drills.  Those not competing at Penn ran 2.2 miles up, 4-5 miles at LT, and 12 x 100m, those not ran 4-5 miles up tempo and fast strides. Sameer (competing friday) ran 4x 200 in 32 and ran 25 minutes at 6:30/ mi. Top dogs ran around 27 flat, top ladies around 26 for 4.

Tuesday 4/24/18-– 6- 8 miles on grass and strides

Monday 4/23/18duel Meet or Mileage!

Week of 4/16/18

Sunday 4/22/18– recovery run – Sameer led  dudes with 13 -14 at 6:00/ mi.

Saturday 4/21/18–  Either county relays or long run of between 10-14 miles on towpath plus hurdle crew! thanks Pirates!!!!

Friday 4/20/18– Mileage and stupid Junior prom.

Thursday 4/19/18-Cherokee!!!  BUS LEAVES AT 3:45, MEET STARTS AT 6!!!

Wednesday 4/18/18-Big 10’s followed by distance run and strides.  Those not competing at Cherokee ran 6.5 (ladies) to 8 (dudes) followed by form 150’s and lower body lift.

Tuesday 4/17/18-either a recovery run or duel meet at Trenton, windy and cold.

Monday 4/16/18– those competing at Duel Meet on Tuesday ran steady distance followed by form 150’s, those not competing on tuesday ran 10 x 400m on 2:20, 2:40, 3:00 cycle.

Week of April 9 2018

Saturday 4/14/18– long run followed by 1 (top gals)- 2 (top dudes) of the Big Rocky Hill. strides after.

Friday 4/13/18– 1.7 miles up to Lewis Chamberlain Park, SDS 2-3 x 800m at 100% of Mile Goal pace followed by 100m sprints. Top guys ran a crappy 1st one, (2:19 ) followed by quality last two 2:09, 2:06, ladies were a bit more steady at the top- 2:35, 2:34, 2:35 full rest between each.

Thursday 4/12/18

Wednesday 4/11/18

Tuesday 4/10/18– 1.75 miles to Lewis Chamberlain Park,  2-4 miles on grass, 1.75 miles back for a total of 5.5- 7.5 miles.

Monday April 9 2018– Big 16’s, 15 minutes up, SD (MD group performed 8 strides).  Top guys ran 10 x 800m with 1 min rest at 90% of max, guys avg’d 2:27-8.  Gals ran 8x 800 at 90% of max- Kelsey had about 50 s rest., Kelsey avg’d 2:56-7.  Everyone else ran 6- 8 x 800m on a very short cycle. 2 laps down.  MD group ran 4 x 500m on a 3:30 (dudes)- 4:00 (Kavya) cycle. Kavya avg’d 93, Adwin led dudes in 1:18 avg. kids squatted and performed deads after.