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