Week of 10/27/08

Sunday 11/2/08- Varsity boys meet and run between 85-90 minutes for between 13-13.8 miles followed by 16 strides.  14-14.8 total.

Saturday 11/1/08-everyone but boys varsity meets at the Tow Path for an easy runa nd strides. 

Friday 10/31/08-Kids ran well- Girls win!!! Boys JV win- Varsity Boys and JV girls 2nd! 

Thursday 10/30/08- pre meet. Pasta Dinner

Wednesday 10/29/08-team ran betwen 30-45 minutes followed by 150’s at Goal mile pace and a mile easy- kids looked and felt great!!! 

Tuesday 10/28/08-kids ran 30 minutes indoors followed by team stretch and drills- 20 minutes more and go home- weather horrible- middle 30’s and pouring rain. 

Monday 10/27/08-can’t believe we’re here but it’s Counties week! Pretty awesome feeling- kids split into groups after doing a longer warm-up followed by a mile at Goal 5k pace, 200 meter recovery followed by 2 miles at threshold- 200 rec followed by some intervals of 300-400. 

Most of the gang hit their splits! Great work!!!

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Week of 10/20/08

Saturday 10/25/08- Guys and Gals headed out to the county course to get used to the layout, Girls ran the course for warm-up then hit into a threshold for 5k followed by a mile of strides- Varsity guys from yesterday hit 70 minutes followed by 16 strides.

Friday 10/24/08-  JV boys and the Girls team did their recovery run followed by 4 corners, Guys team did 20 minutes up then 3200 @ controlled but hard pace, Sam hit 9:34, Foy- 9:49, Schoepfs 9:59, McKee 10:06 Max 10:17 and Doug 10:18- jogged two laps then hit a mile of 400’s at 67-72 on a 2 minute cycle followed by 3*300 @ 48 with a 10m jog.  Great workout!!!

Thursday 10/23/08-most everyone did a timed mile on the track followed by 2 laps rest and then 9 300’s with a 100 jog between each.  Group A boys hit consistently at 45 secs and group B hit at 50 secs.  Group A girls hit 52 secs and Group B at 55 secs.  Varsity boys did a few miles easy and 4 corners.  Great day, no wind, perfect weather.  See chart below for mile times.  Couple PRs, way to go DJ, Nate, and Caroline! Girls hit their miles between 5:24-5:33 (top 4) before rolling into their 300’s in 52 (100m jog).  Girls looked great!!! Guys struggled more in the mile thanks to the pacesetter’s 4:08 pace for the first 400 but settled in nicely for the remainder of the workout.

Wednesday 10/22/08-most everyone did a few miles easy and 4 corners- some of the varsity did 5k of pace work.  The workout 800/400*4.  The 800’s were in a 5 minute cycle- the 400’s were in a scant 2 minute cycle before starting the next 800. Keith Griffith led everyone through the first 400 of the 800’s and paced the 400’s. Sam looked awesome-led the way with 2:18/67, 2:17/64, 2:17/65 and 2:17/65- group fininshed with a controlled 200 in 33.  Everyone went hard but in total control- good day – windy and coldish.  

Tuesday 10/21/08-Dual meet vs. Hightstown, Steinert, ND, and Trenton. Not bad- Joey G huge breakthrough! DJ continues his climb! Awesome day- guys spike up tomorrow. 

Monday 10/20/08-Guys did between 40-60 minutes easy and a mile of madness (burpees, jumpin jacks, mountain climbers, and poooshups).  Most girls did the same excpet for the top 5 who did the ladder listed below (5-4-3-2-1 ) with a 400 jog between- 6k of work- awesome job!!!!! Great day!!!

2k

400j

1600

400j

1200

400j

800

400j

400

Katie

6:50

x

5:28

x

4:06

x

2:42

x

74

Caroline

7:08

x

5:46

x

4:22

x

2:53

x

83

Shelby

7:22

x

5:58

x

4:29

x

2:50

x

73

Tingy

7:23

x

5:58

x

4:30

x

2:51

x

78

Week of 10/13/08

Sunday 10/19/08-Guys warmed up 2.5 miles to Port Mercer- were assigned three groups and hit their steady state run.  McKee Foy and Mancuso hit 11.5 @ 5:42-5:43 and 5:58 per mile-B group was led by Schoefs who hit 14.5 (15 with strides) for the day with group B.  Group C hit around 11 miles with 6 quality miles in between. Top Group hit around 17! LAST HUGE MUNGO LONG DAY OF THE SEASON!!!!! 

Following is  a list of our varsity long runs for the season- pretty awesome! Now lets use this fitness!!!!!

Date Length/ Time
7/2 11.5
7/9 12.5-13
7/16 12.5 (85)
7/23 13.5
7/30 14
8/6 14.5-15 (100)
8/13 Camp (12-14)
8/20 14-15 (95)
8/27 16.5
9/6 15
9/14 17.5
9/22 14.4-15
9/27 14.5
10/6 14 (91)
10/13 16.2
10/19 17

  Saturday 10/18/08-Most girls ran 20 up, a 6 mile steady state, and 20 down followed by strides. 

Friday 10/17/08- dual meet @ MCP vs. North.  JV did Great!!!!! Runners 8-14 vs Norf won 15-50, runners 14-21 wins 15-49!!!!!   Girls did an easy rec run.  Varsity guys ran 5×3 on 3 off after their race.

Thursday 10/16/08- guys did a pre meet of 6 miles or so and strides.  Girls warmed up, then went into their workout listed below- 2 groups- top 5 and everyone else.  Rest was equal to the duration of hard cycle.  Good workout.

Name

800

400

800

400

800

400

800

400

200

Katie

242

75

240

77

243

78

244

79

38

Caroline

246

80

244

81

240

84

250

86

43

Shelby

250

81

245

75

246

80

256

79

36

Tingy

248

80

247

79

247

81

256

81

38

Beck

247

80

247

93

 

82

305

85

44

 

 

 

 

 

 

 

 

 

 

B Gr.

252

76

300

81

300

76

301

74

31

Weds 10/15/08-most of the guys ran 3 miles am. Brief team meeting-  Guys run 7-10 miles pm. girls shorter followed by a mile of madness (burpees, jumpin jacks, mountainclimbers, n pooosh-ups).  Hot out! Great day! 

Tuesday 10/14/08-kids warmed up for 13 minutes- ran 5k either threshold or race- then ran an easy 5 minutes followed by 10 on /10 off and strides. Varsity guys ran an extra 5 miles and strides to get 10 for the afternoon. Girls did a little less after than the guys. 

Monday 10/13/08- Most kids ran 50 minutes with strides- a few varsity guys and gals headed on over to the tow path for a long run- Foy and Sam hit 16.2 @ 6:15-6:24 pace- other guys went around 15 slightly slower.  Ladies ran between 85-100 minutes.  6-8 strides when they came back- good day.

Manhattan

Sorry if I missed a few- I’ll fill in more later. Individual comments below- to the team- I feel as if we would have done a time trial- or if we would have entred a less competitive race we would have ran significantly faster- competition should breed increase in performance- I think we got flustered- we need to embrace the challenges of racing and keep it cimple- HAVE FUN OUT THERE- MAKE IT FUN. Hell- smile when you start to feel negative- anything- nonetheless- with a pretty bad race- we managed to be competitive- just not as competitive as last week.  Lets finish this season with vigor and enthusiasm!

Mancuso- could have gotten out better- lack of concentration allowed others to squeeze in front of you- I was sure you and Kevin would get under 13 today- if you look at the results- it’s where you belong- it’s where you deserve to be.

Foy- I know you were disappointed– I don’t need to tell you what you already know- recognize any errors ou made- lets work to fix them- you have to have fun out there- we didn’t have fun- we dwelled, stewed, etc- I don’t need to tell you where I thought you should have been- look at the results- we’ll get there.

Schoepfs- not sure where you fell- I hope it was in the begining- becuase if not you abandoned our race plan early- have faith, fun, you’re talented, tough, and in the best shape of your life. I’ve been involved with this sport a long time- I’m not b.s.-ing you.  You’re good- you’re tough.  Period. When I tell you this you can’t look me in the eye- believe it brother. 

McKee- I put us in this race in your recommendation- I recommended you in turn got out well and ran with whom you belonged- you got out horribly- guys key off you on this team- we depend on you- you’re out rock- continue to do so.

Schmitty- you said it already- we can’t have this happen- you know this- thanks for acknowledging it.

Margiotta- you ran a tad uninspired today- it was a self-conscious race- be confident- make it fun– challenge yourself- allow yourself to hurt- seek it- thrive on it but don’t think it offers any hint of whats to come- the guys who can get through the midrace hurt the best- those who can strategize to deal with it best are the most successful racers. I think you got intimidated out there.

Wallack- solid race- much better- but if you’re going to help us get to where we need to be you have to start holding it together a little better- I think you’re doubting yourself a wee bit out there- you’re tough and talented- you’ve worked incredibly hard- time to hustle.

J.V-

Nate- nice work- we’ll need a big step out of you this weekend- you’re tightening up a little in the middle- relax your face more- everything will follow- you’re having a great senior year!

Buchbinder- solid race- look how your time adds up to our present varsity runners- pretty impressive! We need a big one- a breakthrough this Friday.

S. Fergs- your best race ever- awesome performance. All your work is catching up to you- you and your bro continue to do everything right.

DJ- Solid race- but not your best. You’re a senior- take some risks and lets get to the bottom of whats at the bottom of DJ.

Sameer- You’re running withought confidence- you’ll get it back with accomplishment- latch on to a teammate- shut the brain off- and ‘water ski’.

Hurshal- not your best race- you got out rough and never intently made up ground.

Aditya- time to start racing intently- get in there and be competitive.

Keith- got our great- brought our team with you- but I think when you stopped running someof your team did as well- latch onto the varsity this friday- stop paying attention to how you feel and make your last few weeks as a Pirate memorable.

Joe Fergs- I don’t have to tell you where you belong- when things weren’t going your way early- you stopped racing- you mentally tanked- stay postive and embrace the challenge- you’ve earned the right to race well by doing everything right.

Alex- uninspired race- you went through the motions- challenge yourself!

Gurbux- ditto- had a rought ime getting out and you let it dictate your remaining effort.

Callahan- find your uniform bottoms.

Sleps- get in there and keep going forward- build your confidence through effort and accomplishment.

Wulfy- ok performance- we though you into the big league!

Week of 10/6/08

Friday 10/10/08-those running manhattan tomorrow did a few miles easy and strides- those not did 3×1600 on a 10 minute cycle with 4×200 kickers at the end on 90 second cycles.  Good workout. 

Thursday 10/9/08-kid ran oyo 45-60 minutes. 

Wednesday 10/8/08-Warm-up to Conover Pk.  (2.5) 10-12x 300 in groups- full rec., 2.5 back. 7-8 total.  I though this was a smart interview. Good. 

Tuesday 10/7/08-kids ran a dual vs Hightstown, L-Ville, and Princeton, Varsity did a suppl. workout after 5×2 on 2 off. 

Monday 10/6/08-brief but intense team meeting followed by a longer pre-race run.  Varsity guys went 14 at 91 minutes- everyone else trickled in down from there. Good day- cool and dry out- fundraiser dinner at Carlucci’s after.

Shore Coaches 10/4/08

Well- all in all this meet went about as well as could expect at this oint in the season.  Dames and Dudes both recorded runner-up finishes to ranked teams and the girls nearly pulled off a win- something I feel we would have done had it not been for a few injuries to key competitors. 

Something for the girls to look at

us

hv

Kellner

1835

jablo

19:20

kellner

19:43

cbuck

20:04

t2

21:01

j kalwa

20:07

sm

21:11

t kro

21:11

beck

21:21

h kit

21:16

1

2

3

4

6

5

7

8

10

9

27

28

Something for the dudes to look at (below)- especially important is how Mainland (Waytonville) is always just a little better than Phillipsburg (Siegelbury)…just kidding (not really).  We beat some very good teams on a relatively ambitious and fat training regimen- we’re still working hard now- we need to continue this for the next three-four weeks before we start to concentrate on our racing.  If we do this and maintain our health we should be a contender on both sides of the gender line. Congrats to the girls team who ran a school record team average (yeaaaaaaaaaaaaaaay) beating the old best of (Groups 2003 (2nd place) WEST WINDSOR-PLAINSBORO S 153 1 4 21 58 69 72 85 Total Time: 1:42:50.00 Average: 20:34.00) 5 years ago.

116 16:27 WWP-N
_161 16:42 CBA
_269 16:53 Haddonfield
_270 16:54 WWP-S
_460 16:56 Millburn
_460 17:09 Kingsway
_496 17:09 Ridgewood
_514 17:15 Southern Regional
_527 17:07 Toms River North
_536 17:17 Ridge
_539 17:20 East Brunswick
_545 17:18 Cherokee
_573 17:19 Moorestown
_614 17:26 Summit High School
_642 17:20 Bridgewater Raritan
_708 17:30 Randolph
_732 17:28 Lacey
_742 17:23 Lenape High School
_816 17:37 Cherry Hill East
_854 17:22 Ocean City HS
_854 17:39 Westfield High S
_864 17:32 Hillsborough
_883 17:41 Hunterdon Central
_980 17:45 Paul VI
1005 17:37 Delbarton
1032 17:50 Haddon Township
1038 17:37 Mainland
1040 17:49 Phillipsburg

Boys Varsity Comments.

Foy- You got out great- at the bottom of the bowl you were ready to run in the low 16’s- after your meeting with the Old Man you let that front pack get away from you- a little concentration and focus and you stay (stay stay stay) with that pack- you have the fitness and toughness to run with anyone- you’ll do that in the next 6 weeks.

Mancuso- 80 percent of a great race- nonetheless a very solid race- you need to start believing BIG.  You can do as much as you want- lets take some chances and find out how great we are- next week we need to use your speed to get out well- we’ll blend your speed with your growing strength and become on of the state’s in a few weeks- little by little.  Geat start. Lets slowly and patiently build on it, relaxed and smooth, relaxed and smooth.

Schoepfs- you’re a stud- you’re a standout- you’re talented- you’re tough.  I think you’re still only half way convinced of these truths. You just moved into 8th all-time for a PIRATE. Know that by Groups you ned to be physically and mentally prepared to run what Foy and Mancuso ran yesterday- you run 16:30 and we’re in the running! You can do it- I know you can. You need to know you know you can as much as I know you know you can know.  Get it?

McKee- HEEEEY JEFF .you’re funny- you’re smart, you’re durable- you’re enthusiastic- you embody everything I value in an athlete- your contributions are immeasurable. Yesterday you did everything right- lets keep working and build on our fitness to squeeeeeze another 20 seconds out of you by ‘go time’.  Just keep doing what you’re doing.  Keep the morning runs going and the mileage up.  You’re having a great senior year.

Schmitty- I like when i dish out an order and a kid responds- I like it evenbetter when a kid responds after running up the old man- you have faith, toughness and confidence- you can break 17 this year- stay the course- do the right thing- and commit to the little stuff and we’ll make history this year.  You’re doing great- your last mile was pure Pirate- tough tough tough and hungry.

Max- a good bad race.  It took me years to get to this point.  When I started at South the kids were running their finished place from the gun- never challenging themselves- you mixed it up and went for it- the bottom dropped off after the bowl- there will come a time where you hold together- if you continue to run with the courage you had today you’ll run 40-50 seconds faster in a month- lets train, live, eat, sleep like we know this.  Our 6th guy today, but you were our 4th guy for more than half of the race- awesome job!

Wallack- same as Max- who’s been doing this a lot longer than you- you’re fot- you’re strong as an ox- you need to stay the course when you start to crumble- hold it together- stay forward- use the athletes around you to coax you forward- you ran a great bad race- race don’t pace- I said this more in the first two years at South then I ever thought possible- you embodied this message yesterday- continue to do so and you’ll respond- I’m proud of you.

Varsity Girls Comments

Big K. – You got out great!  Pushed up the first hill and made the front pack dwindle down to 2!  Just after the first mile and again after the bowl, you pushed and pushed hard.  Prentice didn’t stand a chance once she knew what hit her.  You have all the tools, keep using them and keep up that confidence!  This is the Kellner we love to see.

 

Caroline – Unbelievable!  19:43 your first time at Holmdel!  Good start, we’ll work on the leg speed.  With a mile to go, you were in 11th and then made the move up to the front of the pack.  You put yourself out on the line, finished exhausted and I’m so proud that you pushed that hard!  We will work on the turnover and the leg speed, but keep doing what you’re doing!

 

Tingy – Great race, kiddo!  Your fitness is there, your aerobic capacity keeps building.  I think we got the Boston out of your legs!  You have the toughness and confidence and you will definitely break 21 at Holmdel later this year.  Good to see that you are stepping up the intensity and pushing Shelby and Becky.  Great job!

 

Shelbs – Good tough race.  Great race on a bum knee.  To tell you the truth, I was very surprised that you got out on the course Saturday.  I am blown away by your determination and strong will to compete and to succeed.  Keep icing and monitoring the pain.  You are a strong and confident runner, and you bleed pirate!  Keep up that spirit and the intensity (cross training or whatever) and let’s get you back to 100%. 

 

Beck – You’re strong, you’re tough, you’re talented.  No matter the obstacle, you’re there giving all you can.  I think the worst is behind us and we can use the awesome strength you’ve built to push forward.  Keep up there with Shelby and Tingy, you three are a great pack.  Know that you are great and run with confidence!  Great race.

 

Julio – You looked great!  You pushed it in the beginning and stayed with the front pack.  Don’t just think that you can make it there, be there!  You have earned your way into the top seven, continue to use your strength and confidence and keep up the intensity.  Set your sights on the three in front of you, and go for it!

 

Calder – A good race.  We need to get you healthy so that you can have a great race.  You have all the tools, we just need to build the toughness (and make your knees indestructible.)  Don’t get discouraged, keep your eyes on the next race.  Keep the mind clear and keep taking care of yourself!  We’ll get you back soon enough!