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).  300  meters  between sets- girls completed 8x 400 on a 3:00 cycle. Good day- coldernhell.

Thursday 1/29/09- easy warm-up followed by quick stretch , followed by thresholds between 1.5-3 miles and repeats at various distances 200-400* 6 repeats. 

Wednesday 1/28/08- no school snow day,  easy run for all

Tuesday 1/27/09- easy run of between 40-60 minutes followed by strides and core- Katie compressed her run – did a few up tempo miles on the track in between 6:07-6:20 and core.  Good day Mama Nature helped us out by not snowing until after practice.

Monday 1/26/09- specificity/ power- 20 min. warm up- drills, strides, girls and guys split into groups- Katie led through the 800 in 2:42- Sahana, Heather, Shelby all followed right behind before resting and clicking off a fast 300, guys did the same in 2:07/45 before getting in a jog and hammering out 100m repeats – 800 guys did 600 fast then 100 with the milers.  Developmentals did between 5k- 10k of hard running followed by core.

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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 minute warmup. Developmental Boys not racing tonight hit 3X(600-400-200)  with 200 rest in between each. Those not racing except for Nate did 1200 @ GP(Mancuso Hit 3:14, Schoepfer and Foy 3:16) and at 4 Minutes hit a fast 400(Mancus0 and Schoepfer hit 64 and Foy 66) They then followed by 10X400 on a strict 2 minute cycle. Guys averaged around 70. Nate did 600@ GP (1:31) and at 2 Minutes hit a fast 200(29) Good Day for Most! Ladies hit an 800 drill (600 @ g.p., rest 30 seconds, 200 fast- Becky led all in 1:47, shelby led everyone home in around 33 or so- adds up to a 2:20-26 for those running- they followed this with a 400 jog followed by another 400 at goal pace-125 jog followed by 200’s on a 70 seconds cycle- very good.   Good comp for many at the Peddie meet! Grant comes very close to making the sub 5 club. Great weather- best in a long time- mid to upper 40’s with very little wind.

Thursday 1/22/09-Mancuso and Foy hit 35 minutes followed by 3x mile at threshold, 5:24, 5:24, 5:19, 2 laps down for about 9 total.

Wednesday1/21/09– dual meet at Lawrenceville for some- Kevin and Sam hit 70 minutes at the school.

Tuesday-1/20/09– easy run and core.

Monday 1/19/09–MLK Day- recovery run for everyone – Guys meet in Groups.

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 one.  Great performances all around.  Minimum rest between each repeat. Weather was extremely cold and breezy- mid to low 20’s.  Kid got in between 7.2-9.5 miles- great day.

Dudes

Name

2.28 mi

2.28 mi

1.14 mi

Mancuso

12:06

12:07

6:00

Kevin

12:06

12:07

6:00

Schoepfs

12:29

13:00

Wallack

13:00

13:28

McKee

12:49

13:51

Schmidtty

13:00

13:28

Nate

13:14

na

Max

13:14

na

Ladies

Shelby

6:54

7:07

7:13

Caroline

6:54

7:05

7:04

Sahana

7:23

7:42

na

Heather

7:23

7:40

na

Becky

7:19

7:40

na

Tingy

7:10

7:28

na

Julio

7:53

na

  

Tuesday 1/13/09- those who worked out yesterday ran an easy recovery followed by strides. Developmental squads did a mile time trial- 400 rest, followed by 4-6 400’s on a 2:30-3:00 cycle.  Good work. Some great performances as Sahana led the ladies home in 5:46 and Sean Fergs hammered home in 5:01 with Bucbinder right on his heels- Alex Wan made his bid for sub 5 status as well- great job Pirates!!!

Monday 1/12/09- quick team meeting.  Developmental group heads out for a 5 (ladies)- 6 mile run (dudes).  Those scheduled to compete this weekend did 1000 @ 2:42 (Mancuso) -2:44 (Schoepfer)- rested 20-30 seconds and 200 @ 30, followed by 400m rest then 4x 600 @ 1:46-48 on a 2:30 cycle.  Girls hit 3-2-1 (laps) with 125m rest at GP followed by 4×400 on a 2:30 cycle. McKee and Margiotta hit 6 laps at GP, 125 m rest. 2 laps at GP followed by 4×400 – 2 minute cycle. Good day. Core following, scizzors and Big 10’s.

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

 

 

 

 

 

 
Name

200

400

600

800

 
Sean Fergs

31

66

1:42

2:17

 
Maeda

30

65

1:38

2:14

 
Buchbinder

29

64

1:40

2:20

 
McKee

30

65

1:42

2:19

 
 

 

 

 

 

 
SMR

 

 

 

 

 
Name

200

400

600

800

 
Schmitty

30

62

1:36

2:12

 
 

 

 

 

 

 
Name

200

400

600

800

 
Kalder

33

70

1:49

2:32

 
Becky

36

73

1:51

2:31

 
Gabi

34

71

1:50

2:26

 
Shelby

36

76

1:58

2:37

10:07

 

 

 

 

 

 
Name

200

400

600

800

 
Heather

37

76

2:00

2:42

 
Tingy

34

74

1:57

2:41

 
Sahana

37

76

1:56

2:38

 
Jalder

36

81

2:05

2:44

 
 

 

 

 

 

 
 

 

 

 

 

 
Name

400

  Name

400

 
Navan

56

  Nick

56

 
Prieto

57

  Foy

58

 
Rieman

52.8

  Wallack

59

 
Schoepfs

54.3

  Mancuso

55

 

Dudes-

Mancuso- 800 was nice- you’re last 3 laps were great- an investment in your first 200 will get you under 2 indoors which will set you up nicely for a great mile and 3200. You looked fit and fast and lets not remember you’re workout on Monday following a 15 miler on Saturday- day by day and workout by workout your fitness and confidence improves- you’re getting there. Get ready for a good one this Saturday.

Schmitty- a little tentative in the 800- again- don’t take the pain personally- you don’t want to be a poet out there- accept it as part of the race and fight through it- just like you did in the 400- you use the mentality you used in the 400 every race you’ll reach any goal you set for yourself. Get out with the good guys and relax this weekend- lets get under 4:40.

Foy- you’re a good runner- a great runner even- if you want to become a great athlete you need to take care of the little things- a good workout run, and especially a race has to be more important than the obvious rewards of a scrumptious cheesesteak- I want you under 4:30 this weekend- come back and be aggressive in the 800- at this point in your high school career you need to embrace each race as a competitive and aggressive search for self- get out there and run after your capabilities.  What do you want to be remembered by?  Cheesesteaks and 2:08’s?? Heck no- that’s not the Kevin Foy I want to remember.

Schoepfer- as we go on you’ll learn to pace yourself to run great times solo- just keep doing what you’re doing and it’ll start really clicking- lets make sure everyone knows who you are when this season’s over.

Doug- Got out well in the 800. perhaps a little top heavy- you were floating forward a bit too much.  Other than that you looked smooth and in control the first half of the race.  The last two you let the difficulty get to you- it’s a matter of getting through it- not letting it get through to you. Fight it tooth and nail! By the end of this season I want you to become someone to fear in the last lap.

McKee- Just a speed workout to get your sharper for out 3200’s coming up- I though you raced aggressively- nice work- lets concentrate on the little stuff in prep for some great 3200’s.

Maeda- two tough races- you did very well in the 800- showed some guts and strength- you weren’t afraid to mix it up- keep these themes in mind and we’ll get under 2:05 tyhis year which would be great for a frosh!!!

Buchbinder- very aggressive race- your finish time doesn’t do your race justice- you went after it and suffered a little in the last 20% of your race- continue to go after and you’ll suffer later and later with each race- great work- lets work towards those goals we discussed!!!

Sean Fergs- strong race- lets prepare for race day a little better- jeans to a meet spells out “not really taking competition too seriously” which I know isn’t your mindset. The mental game is dictated by your physical actions- prepare to do your best and you’ll race your best.  Admirable effort.  Great start to our season goals.

Ladies-

Kalder- keep racing like that and you’ll one day run 2:20 or under- you really went after it !

Becky- great job- way to fight that last lap- with increased fitness and time spent at pace you”’ run significantly faster- lets work on getting to the 400 in about 70.  If you can do that then you’ll be able to tap into your tow path strength.

Gabi- great race- keep running aggressively.

Shelby- you’re tough and in great shape- just know it- relax and it’ll come out in your races.  Keep preparing as well as you’re doing and you’ll run way under 2:20 / 5:10 this year- start to believe it upstairs.

Heather- you have to get out better- we’ll start working on this in practice more- the better you get out the more likely you are to run with the good competition- which is where you belong.  Get out stay out and show some gets at the end!!! You’re working yourself into some great shape!!!

Tingy- great work- this speed will come back to help you a great deal once your 3200’s start. Good aggressive race. Your maturity is really showing.

Sahana- have faith in your gift- a truly great person embraces their talents- have fun with racing but test your limits- don’t be scared to mess up- I know you want to do well- have the courage to let that out in your competition and you’ll do incredible things!!! Competition is about testing yourself first- once your able to push yourself to your limits than you’re more likely to test yourself against others.

Jalder- you’re doing great! Keep having fun and competing hard-you’re really shifting into high gear!

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 best ever- she was followed by Tingy and Caroline- other ladies hit 9-10.  Very tough day! I’m proud of all those who attended.  

Friday 1/9/09- 20 minutes up, Everyone but Schoepfer and Maeda did a 1200 @ goal pace (Mancuso hit 3:18, Foy close behind in 3:21) followed by 2 miles at threshold (Mancuso and Foy at 10:38) Followed by 600 below mile pace (Mancuso led in 1:33). Schoepfer and Maeda did 2X400(Schoepfer hit 58, 62) Followed by a 1600 at thresh, followed by a 400 at GP.  Girls did 5×800, Developmental Boys did 6×800- all at Mile Goal effort- cold and miserable out.

Thursday 1/8/09-Those running Hispanic games did steady miles.   

Weds 1/7/09-those not running got in some core and 40 minutes – horrible weather out- downright depressing 

Tuesday 1/6/08-kids split up ino groups and ran between 4.5-8 miles followed by strides and some core- crappy weather out- real bad weather. 

Monday 1/5/08-quick team meeting followed by 20 minute warm-up.  Most kids split into workout groups.  Mancuso, Foy, McKee and Schmidtty hit 800 (gmp)- 400j- 1600 (g2mp) 400j- 800 (gmp).  Mancuso led the way in 2:07/4:41/2:10- others followed behind.  Good day- cold and raw out.  MD group did a variation of the same 400-800-400. 57-2:14-62 followed by faster 200’s (3*26-28).  Good day. Core after.