Week of 3/23/09

Sunday 3/29/09-GET IN A LONG RUN EQUALING YOUR LONGEST OF THE SEASON!!!!! 

 Saturday 3/28/09-  First scrimmage went great, there were lots of outstanding performances.  Most kids doubled, and took it as a workout.  All kids ran with an extended warm up and cool down.  Those who did the workout yesterday ran 10-14.5 miles on the tow path. Schoepfer, Kevin, and Sam were dropped off in East Millstone just south of Manville and ran a point to point. Katie and Caroline got in 10 miles at 7:30 per mile.    Everyone who raced today must go for a long run on their own or in a small group tomorow.  Just another drop in the bucket. Sometimes a Pirate just has to say bucket.

Friday 3/27/09-  All kids ran 45 minutes followed by 10 strides except Brian, Sam, Foy, and Sameer who did two 3200’s and an 800.  All four of them ran great.  Katie and Caroline did about the same thing except they ran a hard 400 at the end and Caroline hit 2 x 1.5 miles.  Katie’s slits were 11:55, 11:56, and 73, Caroline hit hers in 72! Kevin hit 10:31/10:32 and Sam was the first 800 guy home in 2:07.  There was a s little rest as possible between the 3200’s (<90 sec) and the only rest after the 2nd 32 was the time it took to get the spikes on. Great day- cooldown was 2 laps easy plus 10 strides for all.  Training through first scrimmage tommorow, for veterans its more of a workout, for beginners its their first racing experience.  For those beginners…1. Get out-  put yourself in the front 2.  Be tough- hang on to that person ahead of you, and forget about the pain.  3.  GET MEAN- on that last lap put your head down and fight for your place! leave nothing left in the tank.  TEST YOUR LIMITS

Thursday 3/26/09-   Despite bad weather we met in Gym for team photos and group assignments based on experience.  Group A- 25 minutes, followed by 20 minutes at threshold, 5 minute cool down.  Group B- 20 minutes, followed by 15 minutes at threshold, 5 minute cool down.  Group C- 15 minutes, followed by 10 minutes threshold, 5 minute cool down.  All runs were based on integrity,  what you put in is what you got out.  Be tough and you’ll reap the benefits.

Wednesday 3/25/09-  Beautiful day, Group A- 60 minutes, Group B- 45 minutes, Group C- 60 minutes.  Then everyone got back together at the park for a mile of madness! 4 stations included jumping jacks, mountain climbers, push ups and burpees. 

Tuesday 3/24/09-  13 minute warm up, drills, then strides.  Group A- 1100  meters at goal mile pace.  Nick led the guys through.  Shelby and Caroline led the girls through in 3:40  , followed by 12, 150’s for the guys and 8, 150’s for the girls.  Group B-  500, 400, 300, 200, 200.  Kevin, Sam, and Brian did 10, 800’s.  Katie did 1000, 800, 600, 400, 200, 200 all at 5 minute pace.  All groups finished up with stretching and 2 lap cool down.  GREAT JOB TODAY

Monday 3/23/09- Group A- 2 mile warm up, then 6.5 mile steady state run..  Group B- 6.5 mile steady state run.  Group C-  4 miles steady state. Followed by a half mile cool down for each group.  Top groups hit from 39-41 minutes on the 6.5 mile steady state run (Big Dipper Loop)