Monthly Archives: January 2009

Week of 1/26/09

Sunday 2/1/09-Easy run or Mercer Co. Champs  Saturday 1/31/09-distance run followed by strides.  Friday 1/30/09- Varsity runs distance and some strides.  Developmental group hit 800 @ Goal Mile Pace. Fergs hit 2:14-5. Followed by 2 x (4*400 on  a 2 minute cycle).  … Continue reading

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Week of 1/19/08

Sunday /25/09-most group warmed up and followed run by 16 strides.  Saturday 1/24/09- those who could make it to practice hit 13 at around 6:30 pace- Mancuso and Foy came back later and hit around 11.5 up tempo. Friday 1/23/08– 13 … Continue reading

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State Relays- Splits

Here’s  all the splits from state relays 2009.  Here’s how far we’ve come in two years!

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Week of 1/12/08

Wednesday 1/14/09-those who worked out yesterday ran an easy recovery run of 30-40 minutes.  Those running this weekend hit a 2.5 mile warm-up followed by threshold runs of 1.14-2.28 mile loops.  Boys did 2  loops while the ladies hit just … Continue reading

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Lawrenceville CVC Batch Meet 1-7-09

Race 4*8         Name 200 400 600 800   Mancuso 30 60 1:31 2:03.3   Schoepfer 29 60 1:33 2:07   Foy 30 62 1:34 2:08   Wallack 29 62 1:39 2:15 8:33         … Continue reading

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Week of 1/5/08

Saturday 1/10/09-the bravest Pirates met at the tow path for a long run.  Mancuso, Jeff, Foy, and Schoepfer hit 15 easy- everyone else did a variety of distances and paces based on training patterns- Shelby killed an 11 miler- probably her … Continue reading

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