Week 5 (7/27-8/2)

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. 

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Week 4 (7/20-7/26)

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.

Week 3 (7/13-7/19)

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.

Week 2 (7/6-7/12)

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.

Week 1 (6/29-7/5)

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.