Week 10 (8/31-9/6)

Monday 8/31/09-kids met at Rosedale Rd.  Greenwhatever reserve. 13 minutes up followed by…  Guys ran 6 miles on the loop with a one mile kicker.  Doogie led the way with 37:20 (6:10 avg.) and 5:54.  Everyone else followed closely behind.  Caroline led the ladies (5+ 1 mile kicker) .  Mancuso and Schoefs hit a hilly 11.7 at around 6:15 pace followed by a one mile kicker (5:35 and a short cooldown for 13. Greatest day since I began coaching 9 years ago.  I mean that.  Lets stay with it and make history!!!!! 

Tuesday 9/1/09-kids at the high school and completed a structured recovery run.  15 minutes, stretch, 25 minutes, drills, 10 minutes strides.

Wednesday 9/2/09-MEET AT THE TOWPATH @ 3:00 PM. Scheduled long run. kids ran between 12-14.5 miles followed by 8 strides. Mancuso and Schoefs came back 2-3 minutes faster for a total tim eof 1:35 (6:33/ mi).  Good day.  Great weather.  Caroline orchestrated a huge water ice party extravaganza mango parade with Rita’s Water Ice..  It was WONDEROUS! Thank you Kellners!!!

Thursday 9/3/09-MEET AT THE HIGHSCHOOL AT 3:00 PM. Scheduled specificity.  40% of goal. Schoepfer and Nick met at the school earlier.  Schoepfs led the way in the am section with an even paced 5:57 for 5 laps followed by three miles of threshold work at 5:35/5:38/5:32.  Sam led the pm group with a 5:50 and miles of 5:35/5:5ish and 5:32.  pm Group ladies did the same 2k at goal pace followed by an easier 5k.  OK day- we have to continue to prepare for each daya nd to balance our hard efforts with clean living and appropriate  rest.  Just over 10 miles of work for the Varsity guys.  Between 300 and 500 reps in the xc room following the effort.

Friday 9/4/09-Meet at Witherspoon St.  Scheduled 18-20x 150 hill. Kids toughed it out together for the last hill day of 09!!! Wowsers! No one ever saw the evil hill lady after the first day- makes you wonder. Guys hit 3000m of hill sprints.  Pretty awesome!!!

Saturday 9/5/09-recovery day.  Guys hit a Conover Loop for 7.48 miles.  Girls hit a 10k loop.  Everyone hit a mile of madness and finished with some core work.  Great day!!! Great summer!!! We’re very proud of you!

Sunday 9/6/09-Run to reach mileage goals!!!

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Week 9 (8/24-8/30)

Saturday 8/29/09-6.75 miles followed by a mile of madness and core in the xc room. 

Friday 8/28/09-kids warmed up 2.5 and hit between 17-19 hills.  Good day- everyone’s starting to look real strong. 

Thursday 8/27/09-3rd annual tubin trip. Kids hit between 50-80 minutes (Schoepfer hit 90).  Followed by a 2.5 hour ice bath to cool the legs down. 

Wednesday 8/26/09-guys who didn’t get to camp topped off at around 14.5 (15 with strides)- everyone else worked back from there- Caroline led the ladies at around 13.5 or so (14 with strides).  Most ladies hit 11.5.  Good day- awesome weather.

Tuesday 8/25/09-kids met at school for an easy 6-7 miles followed by a mile of madness and  core work.  Very easy day the kids shouldnt get used to- but a special treat to recover from yesterdays awesome performance and to prepare for tomorrow and Thursday’s important long run. Caroline and Jaedi met in the weight room for their squats. Coach Wayton traveled the salt roads of Northern Nj in search for 8 young harriers.  He returned after what seemed like days.

Monday 8/24/09-met at Washington rd lot/ PU’s xc course.  kids warmed up 2 miles- hit between 4-7 miles of steady state and finished with 5 and 5.  Varsity guys hit 6 at tempo followed by a one mile kicker, Caroline led the ladies with 6  at around 42 minutes.  Course was slow and dewey- weather was pretty good. Very good day.

Week 8 (8/17-23)

Saturday 8/21/09-kids met at hss for a quick 2 mile run followed by 3-4.3, a mile of madness and core in the xc room. 

Friday 8/20/09-met at Witherspoon st. 2.5 up- girls hit 15 mills, guys hit 17, 2.5 down- pretty hot and humid.   

Thursday 8/19/09-kids warmed up for 20 min, got in drills and 4 strides.  The hit one mile at 5k goal pace followed by 3-4.3 miles of easy running.  Met after in xc rooms for “Killer Commando abs with Katie and Caroline” 

Wednesday 8/18/09-kids met at school and hopped a bizz-us to Tyler State Park.  Kids ran between 40-70 minutes on trails and followed up with 5 corners.   

Tuesday 8/18/09-Everyone ran at school and ran between 3 and 7.3 miles followed by  a mile of madness and core work in the new cross country room. 

Monday 8/17/09-Everyone met at school and hopped a bus to Holmdel.  Kids ran the course between 2-4 times.  Top dogs hit 5 k up, 2 x 5k steady state, and 5 k cooldown.  Last 5k they ran the course backwards.

Week 7 (8/10-8/16)

Saturday 8/15/09-met at Mercer for 45-65 minutes and 4 corners.  Good day. 

Friday 8/14/09-kids met at witherspoon lot- warmed up 2.5 to Cherry Valley and hit the hill 14-16 times. 

Wednesday 8/12/09-long ruin- Mancuso and Schoepfer led the way with 14.5 avg 6:40ish out and 6:15ish back.  Good solid run. 8 strides to finish for 15 total. Girls topped out at 11.5.  Great day- coaches very pumped!!!

Monday 8/10/09- 2 miles or so up on the Princeton University xc course.  Kids completed a steady state of between 4-6 miles before completing a 2 mile cooldown for 10 on the day. Hotter than heck out.

Week 6 (8/3-8/9)

Saturday 8/8/09-met at the hs for a group run, kids did between 50-60 minutes and 4 corners, burpess, mountain climbers, push ups,  and  jumpinjacks- good day= everyone in a fine mood.

Friday 8/7/09- out to Arreton rd. 13-15 hills.  Great day- great dry weather.

Wednesday 8/5/09-14 miles for the varsity and 10.5-11.2 for the ladies.  Good day- incredible weather- very cool.

Monday 8/3/09-met out at Greenway preserve on Rosedale rd. for a steady state.  Course was very tough in fact Mancuso and Schoepfs mustered only 6:10ish.  Great loop.  Mancuso hit 6 in a row while the other varsity guys did 5 rested 60 seconds and hit one more.  Caroline led the girls with 5.  15 minutes cooldown for around 10 on the day for the top guys.