Saturday 1/30/10-towpath- cold as farts- those running sectionals got in a few rythm 200’s on the track. Towpath crowd got in their usual blend of distance and threshold. top dawgs got in a bout 13
Friday 1/29/10-most guys flew the coup early and got a train to see mancuso run at Millrose- those who didn’t got in a run.
Thursday 1/28/10-quality dustance run.
Wednesday 1/27/10-warm-up followed by 75 percent of goal distance at goal pace, 400 jog and reps at goal. 125 m rest between reps. Schoepfer avg’d around 62, 800 guys hit their splits at 45. Cooldown.
Tuesday 1/26/10-easy warm-up to Conover Park, 2.5 miles. 5 miles progressive run. Schoepfer led the way in low 27’s, Margiotta, Wallack and Schmittty hit 28 and change. Shelby hit 34 and change to lead the ladies with May right behind her.
Monday 1//25/10- warm-up followed by sprinting. Most guys did 9x 200. Girls did 3 sets of -00/150/100. Everyone hit hurdle drills between sprints. Mancuso did an nau drill of 600 (1:26 in traffic) followed by 100m sprints.
MARGIOTTA AND MARKAN LIGHT IT UP!!!
Margiotta run 4:37, Markan hits 10:15!!!!!
Saturday 1/23/10-steady long run over 60-85 minutes followed by 10 strides.
Friday 1/22/10-13-20 minute warm-up- the majority of guys hit 400 reps with 125 rest. Led by Markan, Hurshal, Sheldon and Karthik who avg’d around 69-71 over 16 reps. Top dawgs hit their specificity progression of 1k, 30 sec rest 600 or the Bowerman drill of 600/ 200, Mancuso led the miler group at 2:36/ high 1:30’s, Schoepfer right behind. Schmitty hit the 600 in 1:28 or so and cruised home to hit around 2 flat- Maeda right behind. Very very good day. May led the ladies home in around 3:25/ 2:05 for 5:30. Everyone hit 2 laps down and stretching.
Thursday 1/21/10-kids warmed up 2.5 miles to Connover Park, stretched, then hit a steady state run for the remaining 5 miles. Top dawgs avg’d 6:12 per mile before finishing with 10 strides and core. Good day.
Wednesday 1/20/10-either run at Lawrenceville dual, or as Mancuso and Scheopfer did a 20 minute warm-up, stretching, drills, and 8 strides. they hit 900m at GMP (2:21/ 2:22) jogged 400m, and completed 6×300 on a 80 sec. cycle. They hit theior splits on the 1st 3 before runing into some o2 debt. They followed this with strides and hurdle drills. Good day.
Tuesday 1/19/10-kids broke up into two groups after a team meeting and got in between 20-55 minutes of distance and strides. –
Monday 1/18/10- 3 miles warm-up followed by drills and 4 strides. Afterwards a mixture of threshold training and specificity. Mancuso and Schoepfer did 5 miles at around 5:30 a mile, jogged 400m and legged off an impressive 2:05.5. Margiotta did the same 5 miles followed by a mile in 4:55. Nick and Maeda hit 2 miles at threshold before getting in reps at GP over 400, 300, 200. Girls broke into the same groups as the boys. Caroline worked around her knee to get in some good work over various distances. Cooldown around 1200m for just around 9-10 on the day.
Run easy on your own today followed by strides (12) to get ready for the dual meet this Weds!!!
Mancuso becomes the 1st PIRATE to be invited to the prestigious Millrose Games!!!
BOYS DMR WINS GROUP 3 IN 10:34!!!!!
Pirates DMR wins for the 2nd time in three years!!!
Saturday 1/16/10-those running yesterday hit between 60-90 minutes, a few of the competitors hit up some tempo miles (2). The guys hit between 80-90 minutes steady. Sheldon led the rest with 60 minutes and 5 reps of the mile circuit. (9) followed by 3-5 repeat miles. Everyone finished with 8 good strides. 9-14.5 on the day.
Friday- PIRATES tear it up at the Gr. 3 Relays!!!
Thursday 1/14/10-those running tommorow at state relays went out for an easy shake out. Those not running performed a progressive run- 2.3 mile warm-up, followed by 5 miles of progressive running finishing with a few easy laps for around 6-8 miles on the day. Hurshal and Marken led the way in 29 mid with a 6:20 first mile- great job.
Wednesday 1/13/10-varsity hit an easy run of 45-50 followed by form 150’s. Developmental group hit 10-12 200’s with hurdle drills in between. Good day
Tuesday 1/12/10-20 minute warm-up, 500 (md) or 800 (Milers) @ RP, MD guys hit around 1:13, Miler hit 2:07/8 – followed by 400 recovery and 6 x 200’s between 28-30 with hurdle drills between each rep. easy cooldown or 2 laps and 8 strides.
Monday 1/11/10-varsity guys and gals hit a warm-up followed by threshold runs of between 3-4 miles. Mancuso led the way in 21:52 for 6480m in lane 6 (15 laps). mile cooldown and a morning run made it about 10 on the day. Developmental groups hit between 5-6 400’s on a 200m rest cycle- everyone stayed in trainers. Good day. Core after.