Tuesday 5/26/09-kids met at the tow path. Schoepfs and Mancuso hit a few easy miles (7-8). Foy and the Kellners hit between 2-3 miles at threshold following their warm-up.
Monday 5/25/09-kids meet at track for a quick workout- the last of 2009!! 20 minute warm-up followed by drills and strides. Mancuso and Schoepfs stayed in their trainers and legged off an 800 at GMP (2:07) the put on the spikes and worked on some kicking drills over four 300’s. Katie and Caroline hit a mile at G32P (5:14/ 5:28) before doing the same. Everyone looked very strong. Foy partied a 1000m at G32 pace before workin on his kick.
Sunday 5/24/09- easy run followed by a ton of strides to spur recovery
Saturday 5/23/09- Pirates do great- Mancuso and Katie sweep 3200! GO PIRATES!
Friday 5/22/09-all 3 boys pirates get out in the 1600!!
Thursday 5/21/09- pre meet
Wednesday 5/20/09-same as Tuesday
Tuesday 5/19/09- kids headed over to the tow path for a recovery run and short team stretch.
Monday 5/18/09-those trying to break 5 on Monday hit a few reps at 200. Those competing at Willinboro hit either a 4×800 or 4x 1600 as tuneup for this weekend. Those running sectionals hit 8 fast reps following their events. Results sent from my blackberry. Comments to follow.
Buchbind 210 838
Scmitty 207 810
Becky 231 958
Sunday 5/17/09- off or recovery.
Saturday 5/16/09- Frosh soph dudes. Schoepfs, Mancuso Foy and Katie hit the track. Did some change of pace- 600’s (400 @ GP followed by 200 fast). Sufficient rest between each
Friday 5/15/09- Frosh Soph Girls. Foy and Mancuso hit 2 miles at threshold before running 800 @ GMP. Cooldown- all in trainers. Katie
Thursday 5/14/09- recovery run. Holmdel mile-some very good performances.
Wednesday 5/13/09-underclassmen and a few upperclassmen competed in the dual meet. Some good performances. Katie hit a long warm-up before thresholding the 32. Kevin and Sam hit 5 miles up and 2×400 hard before hitting fast 100’s (6) with full recovery.
Tuesday 5/12/09-everyone began with a 25 minute warm-up, stretch, drills, strides. Those competing tomorrow went home. Those competing Thursday did a few easy 200’s in trainers. Katie did 10x 200 with a 100m jog to get the lead out.
Monday 5/11/09-Most of the team erroneously did a pre-meet before gaining knowldge that the meet was moved. A small group of warriors headed over to the tow path. Schoepfer- who was ‘feelin’ it yesterday and hit 11 miles did 25 minutes and 4 miles of threshold at 5:30 a mile with Schmitty. Foy, McKee, Mancuso, and Max hit 50 minutes at 6:30 pace. They followed this with 5x a mile at threshold. Mancuso and Foy led the way at 5:15-5:25 a mile. Everyone finished with strides. Caroline and T2 went over and did about 5.5 miles up followed by 3-4 miles at Threshold.
Sunday 5/10/09-those who competed yesterday did a recovery run (7-11) plus plenty of strides.
Saturday 5/9/09-county champs- those not competing had captain’s practice at MCP
Friday- those competing at Counties- pre meet. Those not competing did race sim for mile prep.
Thursday 5/7/09-easy run of between 40-50 minutes and strides.
Wednesday 5/6/09- dual meet- if not competing guys hit distance run and strides. Some great performances today.
Tuesday 5/5/09- easy runing and strides, varsity guys and gals got between 45-55 minutes and 10 good strides.
Monday 5/4/09- kids ran either 400 repeats on a smaller cycle or the guys expecting to run this weekend ran the NAU workout, 600 to the gills – 1:27 or so- 10 or so of east running and hard 100m with full walk rec. 2 laps down.