Monthly Archives: September 2009

Week of 9/28/09

Friday 10/2/09- kids ran 2 miles up followed by drills and strides (8).  Broke into groups nad hit between 8-16 400’s.  Group A hit 16 400’s on a 2:30 cycle- 4 minute break following 8th rep. Group B hit 12 on a 3 minute cycle and Group C hit 8 on a 3 minute cycle. Group A’s leaders hit 68,71,72,72,69,75,72,75,76,75,73,74,76,76,76,72. Group B hit 80,75,76,83,83,85,84,80,81,81,81,68.  Group C hit 93,81,85,86,90,93,93,82,82.  Cooldown was 400jog followed by 12 100m strides. Group A gets 7.5 on the day.

Thursday 10/1/09-everyone ran around 50 minutes with 10 strides.  Those not racing on Saturday did a mile of madness. Good day- good weather. 

Wednesday 9/30/09-those who ran the workout yesterday hit 6 miles plus a 400 jog and 12- strides.  Varsity guys warmed up 4 miles and hit 4 miles of threshold work.  Mancuso led the way in 10:41/10:38- less than 60 seconds between each for a 4 mile total of 21:19. 400 jog and 12 strides.  Ladies did 3 up followed by 3 miles of threshold with same cooldown. Varsity guys 9 for the day. Gals 7.

Tuesday  9/29/09-guys and gals who did a workout yesterday did 50 minutes followed by threshold miles, 400 jog and 12 strides.  Guys did 7 miles followed by 2×1600 in 5:30 followed by 5 and 5 for around 10 on the day.  Those who didnd’t do the workout ysterday headed over to the park after a three mile warm-up for 5x 1390m.  The Riff’s led the way hitting all of them under 5.  Cooldown and core.  Good day. Mancuso and Schoepfer did an adjusted workout from yesterday- after a 5 mile warm-up, drills and strides they hit 2400m in 6:58 (SM) and 7:11 (bs) before hitting some 300’s (5)- Good day- very windy on the track made the workout even more impressive.
Monday 9/28/09-guys warmed up for 4 miles followed by stretchin, drillin’ and strides (8).  2800m at 5k gp followed by 8 x 300 on a 2 minute cycle. 10 minute jog followed by 10 barefoot strides.  Girls did the same except for a 25 min warm-up and one less 300. Total 8-9 miles.

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Character Education

Remember that a positive attitude is a choice!!! Everyone was to choose between the devil and angel on your shoulder!!!

Remember that a positive attitude is a choice!!! Everyone was to choose between the good and evil on your shoulder!!!

Week of 9/21/09

Sunday 9/27/09-running oyo to reach mileage goals or off.

Saturday 9/26/09-varsity guys ran 7.5 miles out and hammered back- Mancuso led the varsity out at 6:45 pace and led everyone back with miles of 6:03/5:56/5:54/5:45/5:39/5:32/5:26 before running his last half mile in 2:40- awesome.  Developmental group hit 10 miles before hitting 2-4 mile reps. Girls hit 10 and 2- except for Caroline who ran 6.5 out and 6.5 back progressively faster.  Great day.

Friday 9/25/09-aerobic run (5-8.5 mi)  and 4 corners. Caroline and Katie got in 3 sets of squats at 75 pounds (10 reps) and 2 x5 reps at 85 pounds. Kids got in 500 reps of core following run

Thursday 9/24/09- 3-4.3 miles of warm-up , drills, strides subvarsity guys and gals hit 5x 1390 @ a good effort . Top group hit 1600@ 5k goal, short rest; 2780m @ threshold, short rest, 1600 @ 5k goal.  Guys and gals are tired but fought through.  4.3 up- 6k of work, 1 mile down plus core.

Mancuso led all with splits of 4:45/9:27 (  5:27 pace) 4:54. Total mileage around 9.5-10.

1 mile cooldown.

Wednesday 9/23/09-team meetings and light running, 4 corners and strides.

Tuesday 9/22/09-everyone hit a 2 mile warmup- 5k race, followed by between 15-30 minutes and ten strides. Varsity totals were around 9.5. Overall good day.

Monday 9/21/09-girls went relatively easy save Caroline who hit 7.3 Conover and 10 strides.  Guys hit between 5-9 miles with 10 strides and team core.  Mancuso hit around 12 in Philly.

Week of 9/14/09

Saturday 9/19/09-3 mile warm-up followed by a quick stretch and into it- kids ran between 6-8 miles on the Greenway preserve mile loop.  Mancuso avg’d 5:46 pace for 46:20ish with Schoepher about a minute back- good day- everyone looked strong.  Caroline led the ladies with 46:30 for 7 followed by Cai, Cai, Shelby, and Katie Calder.  active cooldown of 6 and 6.  10-12 on the day.

Friday 9/18/09-kids ran between 5-9 milers followed by a mile of madness (overunder, Burpess, Jumpinjacks, Mountinclimbers).  Kids then went inside and got in 500 reps of core.  Good day- great weather!!!!

Thursday 9/17/09-kids did between 3- 4.3 miles up to Community park to wqork on the 1390 loop- warm-up followed by stretching, drills, and strides (8).  Novice crowd did 4x 1390m loops at a hard effort followed by a 150m grass jog recovery.  Groups A and B performed 1390m @ goal 5k pace, followed by 150m recovery, followed by 2780m @ threshold, followed by 1390 @ goal 5k pace.  Mancuso led the dudes with 4:06/9:17 (with Schoephs in tow) and 4:04 for a total of 17:27 for 5560m.  Caroline led the ladies with 4:58/ 10:35/5:04 for 20:37 for 5560m. Top groups ran between 2-3 miles cooldown.  Caroline and Katie D did 5 sets of squats at 60 pounds.  Great day- maybe best day to date for a hard effort.

Wednesday 9/16/09-quick team meeting followed by easy jogging and core.  Tomorrow we get after it!

Tuesday 9/15/09-kids warmed up 13 minutes, completed drills, strides and strechin- then got in 5k of running before hitting 10 minutes easy and 10 strides. Good day- both teams are 3-0.

Monday 9/14/09-majority of kids did between 40-55 minutes followed by 10 strides and core.  Some varsity guys hit the two path for long run.  Kids hit 10 miles and returned to complete 5 miles at a faster clip.  Schoepfer led the way in 6:15, and 4 in the 5:55 area (15 total in 1:37). Caroline led the ladies with 9 miles@ 68 minutes  followed by 4 repeat miles @ 628-6:44 for 14 miles in under 95 minutes!.

Week of 9/7/09

Monday 9/7/09-labor day- oyo or off.

Tuesday 9/8/09-some varsity and upperclassmen hit a long run of between 15 (dudes) and 12-13 (……ladies).  Everyone else met at the school and warmed up to Community Park before hitting 3-4 mile repeats at an honest effort.

Wednesday 9/9/09-those who completed a hard effort yesterday did 6 miles plus a mile of madness at the park.  Those who went long yesterday hit 4 miles up, 5x 1mile descending from steady state to just faster than threshold.  Mancuso led the way at 5:40/ 5:30/ 5:25/5:22/5:10.  Great group through 4.  Awesome day.  Caroline led the ladies through 4 in 6:20 and down.  Great day- some real gutsy performances.

Thursday 9/10/09-kids hit easy mileage followed by a mile of madness and some core.

Friday 9/11/09-pre meet God Bless America.

Saturday 9/12/09-Cherokee Challenge- great day. 

Sunday 9/13/09-kids hit oyo recovery run of between 40-60 minutes (Schoepfs hit 70) followed by strides (10)