Monthly Archives: April 2008

Week of 4/28/08

Sunday 5/4/08-Sat crowd gets in their long run today- most everyone else – off- good week- we’re ready for anything. 

Saturday 5/3/08-last tow path run as a pirate for Tiffany and Santhiya, kids did a long easy aerobic run to maintain their aerobic integrity while allowing yesterday’s workout to sink in.  Varsity guys ran between 12-13 and Kellner ran just under 12 in 86 minutes- everyone looked good- nice weather for a long run, 50 and cloudy.  10-12 strides after. 

 Friday 5/2/08- easy run for those who ran the Subapalooza and core led by the fightin fergs, for those doing a workout- standard 13 up, rushed through drills and strides and everyone did work at race pace.  Sam led his group (Foy, Schoepfs, Scmidt, and wallack) through a mile drill, 3 laps at GP, rest til 4, and bulldoze a lap.  Mancuso hit 3:15/ 62 for a 4:17 total- everyone else hit hit 3:20’s and mid to upper 60’s, kids then jogged a lap and ran 4×400 in 68-71 on a strict 2 minute cycle.  800 group did 2*600 @ GP, with ample rest between and a few sharp 200’s at the end.  Keith hit 1:25 or a little faster and 1:26 followed his team mates, Jess hit 1:45 and slowed a bit on the 2nd- Santhiya right behind.  2 mile group did their 4-3-2-1.  Kellner hit 5:23/ 4 sumpin, 2:41 and 74 in trainers, Tingy right behind her.  Guys hit 4:53, 343/222/64 led by McKee. Great day!

Thursday 5/1/08/-sub5/6apalooza. See Race comments.
Wednesday 4/30/08- either comp. vs Trenton or pre-meet for Sub-a apalooza.

Tuesday 4/29/08-easy day for everyone followed bya few strides and core. 

Monday 4/28/08- workout day for all. Afternoon started with a short team meeting assigning groups.  Must have been tough for Katie after bustin loose a 1:27:38 1/2 marathon  yesterday but she got it done anyway and ran aggressive and tough.  Everyone did a short 13 minute warm-up followed by drills and strides (8).  Weather actually cooperated quite well and didn’t start to pour until after the workout.  JV kids- boys and girls did an 800 @ goal mile pace followed by a laps resta nd 5×400 @ GMP with a 12m jog between.  Kids ran aggressive and a few (Beck, Umar, Carmichael) had some breakthrough reps.  The 800 groups ran 4 reps of 5/8ths of their goal distance at RACE pace with suitable jog between.  Keith led the guys home in 71-74, most at 71.  Ladies ended up being Becky and Jess- both alternated the lead and looked great- Becky still battling a cold and weird ankle thing- plus she got close to their goal (87.5) with trainers on.  Good day- great to see the return of Darmofal with the MD guys. 1600 crowd changed their look this week with some short 800 pace training to get some bite into their legs these last few weeks of 2008.  Kids ran a 400 @ 58-60, 300’s at 45 or under, and 5* 200’s at 27-30. Looked good- what a great young group!!!  Ladies did the same workout with Tiff, Shelbs, Santhiya, Kayleigh, Facheema- all hit nice runs though Shelby felt her 70 minute hard run yesterday stayed in her legs a bit.  The 3200 crew of Jeff, Sameer, Max, Anil, Katie, Tingy, n Julio atemmpted 2X 2000m @ goal 2 mile pace with a 400 rest jog between sets- everyone fell short but some good marks were posted everywhere- weather wasn’t ideal- kids weren’t spiked up etc- Jeff hit 6:19/6:26, Sameer was right behind him both times and Kellner hit 7:07 and…..7:07 (5:41 pace) with Tingy trailing closely.  Kids looked great- Brian put himself through quite a bit of cross training in the pool and the bike at lunch.  Heck of a two days for Katie- everyone easy tomorrow- some easier than others- to get ready for a variety of things on Wednesday and 2nd sub a palooza.



 Well- when things don’t go our way the easiest thing to do is to point fingers. That’s ugly and goes against everything we believe in. If anyone needs to point a figure point it at me. I put each and every one of you up to this and will continue to do so as long as I’m in this sport- which as long as I get children with your courage and enthusiasm will be quite a while. Every success we’ve had is all of ours, and every defeat is all of ours, to be owned as a step to progress and a notch not unlike our many victories. This is ours, we’ll wear it and move on. Bottom line is physically we’re ready to run with the best- had we run our best we would have finished 8th or 9th, mentally I guess we have some work to do. Maybe I didn’t prepare you enough in that department- I’ll acknowledge this and work harder in the future, I promise. You guys and gals are the future, you can make the next few years extraordinary. We are capable of doing things that’ll put our team, our program, our family- at heights with the best there ever was. We can look back and say …. “Remember when at Penn…”. Greatness- however- doesn’t just occur- We have to earn the greatness. I’m up for it. I want to know that all of you are too. I want to know that you’re all committed to each other- that you’re all committed to this pursuit- that we’re in it for the singular purpose of accomplishing the collective great- to set sights on OUR limits and get after it, and that we support each other with friendship, a little love, accountability, and collectivity. That when we look back at our careers, as students, as athletes, as Pirate runners, and in my case, as a coach, that we can peacefully attest that we did our best- that we buried our hearts in the miles, that we saw it to the end, that we laughed ‘til the final chapter, that we NEVER GAVE AN INCH, that we turned a mindful eye against the fleeting and sophomoric distractions, that we , together taught ourselves the greatest and most human of lessons there is to learn- that life is WHAT YOU MAKE OF IT. Anything less is an existence- and an existence is flat out inhuman. If we commit to these truths and to the undying messages of this sport- of this life- then our success will live on and outlast our victories on the track and trails. You’ll become the best people in our world and carry on the most beautiful qualities there are. I Love you all- lets get after it.


Sub 6 aPaolloooooooooza

Girls looked great and hugged the pacesetter (Tingy) the entire way.  Huge Pr for Cheems andf Kayleigh’s 2nd 1600 in two days!

Name Time
Fatima Cheema 6:03
Kayleigh 6:04
Becky M. 6:35
Lisa Sher 6:44
May 6:58
Soumya 7:51
Ceritto 8:46

Sub 5-a Palooza 4/23/08

Name Time
Connor (N) 4:58
Rob (N) 5:06
Austin (S) 5:07
Anil (S) 5:07
Fergs (S) 5:10
Matt (N) 5:11
Andrew O (S) 5:12
Casey (N) 5:15
Grant (S) 5:15
DJ (s) 5:17
Matt B (s) 5:18
Jonathan (N) 5:18
Andy Sleps (S) 5:19
Cheems (S) 5:21
Steve (N) 5:26
Alex (N) 5:26
Hershel (S) 5:27
Alex (s) 5:29
Sharing (s) 5:29
Hanson (s) 5:33
B Unit (s) 5:44
Saad (n) 6:05
Waris 6:09
Meers 6:14

The first sub 5 a aplooza went off without a hitch- had some North Kids come over and give it a try too. Pacesetters took them through 3 laps at pace. 

Week of 4/21/08

Listen while you read! 

Sunday 4-27-08- some did their long run today- Keith ran an hour,  Kellners invaded Allentown PA and Katie hammered a hilly half marathon at 6:41 a mile in 1:27:38 ands future Pirate Caroline Kellner had a HUGE breakthrough over 5k in 19:23…HOLY CRAP!!! Mother Anne sprinted a 25:13 and Father Steve had a pretty awesome day himself as he bulldozed a 1:37:33 !.   

Saturday  4-26-08-Easy run (first 1/2) on the tow path followed by the 2nd half @ threshold pace.  Mancuso ran the first portion (6.5) at 6:39 per mile- 43 minutes andf change- towing along Max , Sameer (who ran great), and Schoepfer.  At the turn around Mancuso started to roll off miles either right under or right over 5:50 to finish in 36 and change- overall a great longer run.  I don’t have the exact times on all of you but it seemed like a good overall day with a longer run in different terrain, Tiffy looked great as did Facheema and on and on- really coming together for a push to the top in the next few weeks.

Friday 4/25/08- Easy run

Thursday 4/24/08- Penn for Katie everyone else hit the track for as variety of workouts.  McKee, Foy, and the wonder sophs did 6 laps at goal pace followed by a short rest and a hard 2 laps. Foy hit 7:33/2:32 and everyone else settled in behind- overall not a great day.  800 dudes did their Bowerman 800 drill in sub 90, rest til 2 and kick home, all in all this grouip ran pretty well. This group followed with a few fast 200’s after a rest jog.  The ladies did similar workouts- highlighted by Tiffy and Tingy.  Tiffy ran 3 lap 1 lap with a rolling rest interval at 5 minutes, so she ran 4:09/ 73 for an amazing 5:22 drill in a workout!!!!! 800 girls did the same as the 800 dudes and cut 1:49/37.  Tingster solo’d a 5:51/5:59 with a scant 60 seconds rest.  This builds to an 11:50! You’re ready to roll girl!

Wednesday- 4/23/08- for many it was an easy day- some of us did a tad longer.  The it was time for the SUB a Palooza, some nice performances!! See Race Comments.

Tuesday 4/22/08-Either kids went very easy in prep for tomorrow’s FIRST EVER SUB 5 a APOLOOZA or they competed at the meet.  Some breakthrough runs today, Shelby runs 5:27, Jessica runs 2:26, , Schmitty 4:39- Wallach 4:40, Margiota 4:46, Sameer 4:48, Nate Ogden 62.7 in the 400 h, Santhiya 5:56 in the 1600, Brad 53 point in the 400, McKee 10:14 in the 3200, etc etc, we looked great! We’re doing amazing things, you all have no idea how proud we are of you!!! Just amazing!!!!!!! Get a note from your parents if you’d liek to attend Penn on Friday!!!!! 

Monday 4/21/08-Most kids did an easy run in prep for tomorrow’s dual vs. Hightstown.  Runs ranged from 40-90 minutes.  Katie, Tiffy and Ting Ting went to the tow path and ran a solid 80 minutes or so and strides, looked good the whole way.  Mancuso and Foy did an easy 12 (6:39 avg) , Schoepfer and McKee ran an easy 11 and Keith ran an easy 7.  Kids did relaxed 8-10 strides followed by easy stretching.  Brian did 65 minutes on the bike.  Half an hour later, pool ran for an hour. 

Tuesday 4/22/08- Brian did 40 minutes on the bike during gym class. then came back later and did a workout in the pool.  Did 8 sets of 3 minutes as hard as possible, two minutes rest.  Then broke for in the mile.  2:05 at the half, 3:07 at the 1200, then closed with a 49 for a 3:56.  On a side note, the meet against Hightstown went well.  More on the meet coming up.

Dual vs. Steinert

Girls sheet- steuinertdual08ladies.xls

Kayleigh- 100 second third lap blew yourt chances of a sub 6- however- if you can keep the same mindset you’ll be under before long!!! Great job out there!

Tingster- follow closer! You have to be able to latch on and go on autopilot- this gets more important as the season progresses. You’re doing great- hard aggresive effort this weekend!!!

Tiffy- great controlled effort- you’re ready to go under 5:30 this weekend!!

Santhiya- 2:47 at the half! Keep going out at that pace! You’ll stop dying and before you know it you’ll be under 5:50! I promise!

Ashmeister- your pr is 5:36 from Sophomore year- itd be nice to go get that mark!

Becky- you’re in the best shape of your life! Great move on the inside with 250 to go.

Shelby- you got gapped and didn’t fight back- two things you never do- stay close and be nasty in the last stretch.

Kellner- great job- you’re following directions and in tremendous shape!!!!!

Julio- if you can just lay back and stay cool you’ll exceed all tyour expectations! Just let go and have fun.

Jess- you fast girl!!! Lets use your speed and strenght to go after a great 800 time!

Boys sheet-steinertdual08.xls

Mancuso- great workout- 4:30 (220/210) woodmere in 17:12- 400 in 55.  You’re fast and your endurance is incredible- you’re in amazing shape- way ahead of those who came before you- you can break 4:20 THIS YEAR– great job executing this week in training- you’re soooooo fit.

McKee- simply stopped racing the last 200- first 1400 was fine- last 200 lacked fire- you need fire this weekend!!!

Keith- 30 second pr- wait til you see the tape- your stride is so large and quick it really looks like you’re jogging next to Frankel who’s ‘haulin butt’. Standing u and running 22.7 is sick…maybe we’ll work on starts.

Brad- you’re fast dude.  That’s natural fast too man- no tow path runs are going to prepare you for that- great job- way to step up to the challenge.

Wallack- wow- great race- ran tough and competed so well- you’re strong as an ox man.

Nate- great job in the hurdles- all those hours of hurdle practice are paying off…hahahaha- good work man- solid job in the 800 as well- have to be a mean SOB that last 200 though, mean mean mean

Foy- don’t settle dude- 2:06 is a BIG PR- but your old PR was not a good barmometer of your capability- you’re capable of alot- you’re an elite caliber runner.  Get mean out there. 

DJ- you just keep gettin’ better man- great job- lets fight to get under 2:10 and 5:00.

Hwang- sub 2:10 and 5- it’s right in fromt of you- lets go get it.

Max- one of your best races- pretty amazing! you doubled your mile pr from last year!

Anil- great fighting effort- monitor that heel and pay attention to your diet- hydrate stay after the core and you’ll break 10:30 soon.

Schmitty- great race man- you looked awesome- great last lap too (71) tells me there’s more in the tank- lets think about running under 10 this year- yuo can do it- lets make it a challenge and pursue it!

Schoepfs- you’re an animal- plain and simple- great run, 5:07/5:04.  You can break 10 this year! Sameer- you have to trick yourself and stay in it- don’t think about the finish line- think about what you can control- your last 3 laps killed you- you were there with 5 laps to go- then you lost contact- can’t lose contact though man- stay on it.

Franks- I dunno how I forgot to comment on this one- I’m dead tired and dumb, my apologies, Frankel- you’ve been tago’n with the 5 minute barrier for two full years! Great to finally bust way through it- you were tough and aggresive the whole race- really a great performance! Next week we’ll see what you can do in the 3200! Great job!!