Sunday 11/1/09-long run of between 10-12.5 miles followed by strides.
Saturday 10/31/09-recovery run
Friday 10/30/09-5 k race
Tuesday 10/27-Thursday 10/29- steady state running, no strides
Monday 10/26/09-3 miles up- drills strides, followed by 20 minutes of threshold followed by 800 hard. Back to the track and 10x 100m Hard, full recovery and core after. 8.5 -9 total.
Good video from the other Coach Wayton
Sunday 10/25/09-OYO recovery, off. A few seniors did the workout from Saturday.
Saturday 10/24/09-3 miles up followed by stretching drills and strides. Kids split into groups and hit 400 repeats on a strict rest. Varsity guys and Caroline hit 6×400 on a 2 minute cycle, 400 rest, 6x 400 on a 1:45 cycle. Schoepfer led the way at 65-68. Mancuso later hit 6x 400 on a 1:45 cycle, then 6x 400 on a strict 1:30 cycle. Varsity girl were 2:40 for the 1st 6 followed by 2:30. Good day- 10 minutes easy jog cooldown followed by team stretch.
Friday 10/23/09-easy distance run followed by strifdes and core. 65-80 minutes. Schoepfer Mancuso Shelby and Caroline headed over to the towpath for an 80 minute run and strides.
Thursday 10/22/09-kids warmed up for 3.5 (8 strides) miles followed by 5k of specificity followed by one mile of cooldown (2 laps and 8 strides). 7.5 miles of running.
Wednesday 10/21/09-most guys did a longish run followed by a mile or two of threshold training and 12 strides. 7.2 miles of running for the varsity guys followed by 2 milesof thresholdand twelve strides for the varsity for ten on the day.
Tuesday 10/20/09-dual vs North,large cooldown following.
Friday 10/16/09-kids warmed up , hit a few reps of hard running, and ran 3 miles for 7-8 total. A few guys hit 3 miles up followe by 6x mile with 1 minute rest. 400 jog and 12 strides cooldown for 10 miles.
Thursday 10/15/09-horrible weather out- kids met in the new gym and hit 3x 23 minutes stopping for stetching and drills in between sets. we’ll call it 9 miles for the varsity dudes.
Wednesday 10/14/09-kids got in between 7-11 miles of distance. Varsity guys hit 5 miles up followed by 5 miles of hardish running on the track between 5:17-5:50 pace, cooldown of 400m jog and 12 strides. Core after.
Tuesday 10/13/09-2 miles up- drills strides, 5 k race followed by 20-30 min and 20 strides. Girls finished with 15 and 15. 9-10 miles.
Monday 10/12/09-most guys and gals did an easy run in prep for tomorrow’s duel meet. A few of the varsity guys got in a specific workout. Schoepfs. H/rshal, Max, Schmitty got in a 2 mile warm-up followed by 8 strides, then hit 2x 400 concentrating on getting out properly, Schoepfer led the way in 64,66. Then the guys hit 2400 at GP, Schoepfer led the way in 7:25, then the guys worked on closing the door, Schoepfer again led the way over 800m in 2:07 (closing in 60), short cooldown. Mancuso did a variation of the same workout. After two up and 8 strides Mancuso hit a 400 in 64 (125 rest), 400 in 66 (125 rest) 3200 in 9:35 (125 rest), 800 in 2:11 (71/ 60), short cooldown. You’re all ready.
Sunday 10/11/09-kids ran up to 12 miles to meet mileage goals.
Saturday 10/10/09-those not running Manhattan hit 300’s (12) with a 100m rest jog.
Friday 10/9/09- kids met after 25 minutes for 4 corners and after 20 more minutes met for 20 strides.
Thursday 10/8/09-varsity folks hit 40-45 minutes followed by a few 200’s at gp. for 6-7.5 miles. Eveyone else hit 8*800 on a 5-6 minute cycle. Sean Fergs led the way in 228-32 with Sameer right behind him. Good day. Guys hit 2 miles up followed by 4 miles of intervals followed by a short cooldown.
Wednesday 10/7/09-a few guys went real easy (Schoepfs, Doogs, Hurshal) hit 2 miles up followed by 20 strides. Most guys and gals hit 45 minutes followed by 2x 800m at GP and 16-20 strides. for 8.5-9 total miles.
Tuesday 10/6/09-most guys and gals hit 2 miles up followed by a 5 k race followed by 20 minutes easy and 20 strides. A select few followed the race with 3x 1600 on an 8 minute cycle. Nick led the way in 5:28/5:29/5:31. Followed by 16 strides. Mancuso, Schoepfer, Hurshal, and Doogs hit 4 miles up, stretch, drills, strides (8), followed by mile reps on an 8 minute cycle. Guys stayed in trainers. Sam led the way in 4:45/ 4:45/ 4:47. Guys hit 4 laps easy and 16 strides cd. 9.5 total.
Monday 10/5/09-kids did between 6 and 15.3 miles. Schoepfer Wallack and Hurshal hit 15.3 (Whitehead to Red House in Griggstown). Mancuso stopped a little early as did Dan “pimpstrut” Sheldon. Everyone else hit between 4.3 and 7.3 followed by 16 strides and core.