Friday 7/31/09-kids added one more hill from last week to this weeks total for 14 and 12.
Wednesday 7/29-long run soupy conditions, pretty hot, especially on the way back. Kids seemed hydrated and ready to go. Top boys group settled into 14 miles at 6:40 pace followed by eight strides., everyone else added 5 minutes from last week. Caroline K led the ladies with around 11 plus 8 strides and 4 sets of squats at 30 lbs.
Monday 7/27-kids warmed up for 13 minutes out on Princeton’s cross country course- got in a quick stretch. Groups were split into threes. The varsity group got in 4 miles followed by a quick rest and then 2 miles. Next group just went 4 miles and finally the beginners got a total of 2x 2 miles in. Great day.
Saturday 7/25/09-50-60 miutes at the preserve- followed by 1200m of circuits.
Friday 7/24/09-13 hills of the guys- 11 for the ladies.
Wednesday 7/22/09-long run of 90 minutes, Caroline led the ladies with 11.4, most ladies did about 9.5. 8 strides after.
Monday 7/20/09-kids met at South- got in a 2 mile warm-up. Everyone completed a 5k at threshold led by Mancuso and Schoepfs, then followed with between 1-2 miles of threshold on the track followed by a mileof madness.
Saturday 7/18/09- met at Princeton Battlefield for an easy 50-60 minutes followed by .5 mile worth of 4 corners. The 4 corners were squats, jumpinjacks, squats, and coes for 10 reps each, stations were 100m apart. Good day great week.
Friday 7/17/09-2.5 mile warm-up, 8-12 hills with 3 skips, followed by 2.5 down. Good day.
Weds 7/15/2009- kids met at the two path for a long run- varsity guys got a quality 85 minutes in.
Monday 7/13/2009- kids met at Washington Rd to run the Princeton Cross Country Course. Most kids did the 2 mile loop twice, about an 8 mile day for the varsity. Schoepfs led the way with around 5:40 per mile.
Friday 7/10/09-kids hit the Princeton Hills! Guys hit 11- girls hit 9!
Wednesday 7/8/09-kids met for their first long run of the summer 40-70 minutes.
Monday 7/6/09- Group met at Mercer Co. Park, warmed up 13 min, and did mile reps at steady state pace to teach pace. Good day- Top group ran 4 miles all in the 5:40’s.
Friday 7/3/09- first hill day. Kids met at the hospital parking lot- ran the 2.5 miles to the top of Arreton Rd, hit between 5-10 hills interspersed with skips and ran the 2.5 back. Good first day. Got chewed out by a horrible Princetonian woman. Aidan Callhan tried to run to Maine- but was redirected by Coach Siegel.
Wednesday 7/1/09-kids met at Turning Basin Park for a longer run- varsity guys hit around 65-70 and varsity girls hit around 50-ish- good first day.