Week of 4/26/10

Sunday 5/2/10- easy recovery runs and plenty of strides, Mancuso, Schoepfs and Wallack hit 11 miles and 16 strides for 12 on the day.

Saturday 5/1/10  most everyone got in a longish run of 60 minutes followed by 16 strides at the tp. schoepfer and mancuso hit incredble 1500’s Caroline prs!!!! Shelby and May pr as well! Ingrid goes under 2:30!!!

Friday 4/30/10- those running Saturday did a pre meet, everyone else raced 2 miles at Holmdel. Incredible night- Riffs both under Schoepfs freshman 32 record, 4 guys under 10 ! Onconnell picks up a win, Prshant Sharma rocks the house!!!!

Thursday 4/29/10- kids got in a medium sized run followed by a few strides.  Those running Saturday went slightly longer.  Mancuso and Schoepfs headed over to the TP for a 10 miler.

Wednesday 4/28/10- duel vs Trenton.

Tuesday 4/27/10- kids had a quick team meeting before getting out for a distance run of 45-50 minutes followed by a MOM.

Monday 4/26/10- everyone warmed up 8 laps, s/d/s (8) followed by  6-8x 400m on a 3:30 cycle.  Top group was under 65 for each. The exception was Mancuso, Schoepfer, and Caroline who hit 4 miles of threshold running.  Schopefer and Mancuso hit 21:10 for around 5:17 per mile, Caroline hit 24:30 for around 6:07 per mile, everyone cooled down for a mile.  Weather was in the 50’s with a light steady rain but no wind. Total mileage around 5-7 mi.

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Caroline runs 9:57 at Penn 3k

Time is second fastest ever in county just off her sister’s record of 9:55!!!

Video HERE

Katie pr’s for Cornell in 17:05!!!

VIDEO HERE

Week of 4/19/20

Sunday 4/26/10-long run 10-11 oyo.

Saturday 4/25/10- kids warmed up for 20 min, hit 6x 300m and 4x 150 with power drills in between, 20 min coolie.

Friday 4/23/10- kids did a porgressive conover. DMR finished 8th of 16 teamns in Champinship of America DMR

Thursday4/22/10- pre meet for the penn group.  Everyone else hit 6x 400m on a 3:30 cycle.  Caroline ran the 2nd fastest 3k in county history (her sister is the fastest) .

 

 

Wednesday 4/21/10- scheduled 400 reps were moved to Thursday due to a thunderstorm- kids got between 40-50 minutes and 10 strides.

Tuesday 4/20/10- progressive run of between 6-7.2 and a mile of madness.  Good day good day

Monday 4/19/10- kids ran either a Conover or competed in a duel vs. North and R-ville.  Sam -and Brian hit 2.5 miles up, 5 miles at threshold and a 400m in 54 followed by a coolie for around 9 on the day.

Week of 4/12/10

Sunday 4/18/10- kids met at the towpath for a captain’s practice.  ran between 6 and 13 miles. Penn group hit 75-80 min and strides.

Saturday 4/17/10-mercer cnty relays kids ran a variety of races- we were very well represented- great work kids.

Friday 4/16/10- kids either hit pre meet or 2 miles up followed by 3*800 with full rest and 8x 100m fast with drills between.  2 laps down.  Good day.

Thursday 4/15/10- those who competed yesterday  hit 40-50 minutes, a mom, and 8 x 200m strides. Many competed in the most productive sub5alalooza ever.  90 percent of guys pr’d- Hwang (4:54), Prathik (4:56), and Sameer (4:59)  get under with several near misses!!!!

Wednesday 4/14/10- duel vs Princeton or pre meet. Some great performances in the meet- several new sub 5! Many prs!!! You guys n gals did great!!!

Tuesday 4/13/10- kids hit a timed run after a quick team meeting and a mile of madness for between 6-8 miles.

Monday 4/12/10- kids warmed up to Conover Park, from here most did 6 fast 400’s on a 3:30 cycle on grass- kids looked great, 2. 5 miles home and 8 strides after for around 7.5 on the day.  Mancuso, Wallack,  and Schoefs hit 5 miles threshold run followed by a cooldown with Caroline.

Week of 4/5/10

Sunday 4/11/10- long run team runs between 12-14.5 miles.  Mancuso and Schoepfer hit 14 in 94 minute before getting in 8 striders.  Margiotta led the rest of the guys with 8.6 miles followed by 5 mile reps begining at 5:45 and finishing at 5:25.  8 strides to finish gave him about 14 on the day. Caroline led the ladies with 11.5 miles and 12 strides.

Saturday 4/10/10- Colts Neck Relays Boys 4x 800m gets 2nd and runs school record!!!!

Friday 4/9/10- either pre meet or 4x 800m on a 6 minute cycle.

Thursday 4/8/10- guys n gals hit a 40 minute run followed by 200m striders and a 800m coolie.  Core after.

Wednesday 4/7/10-duel vs Notre Dame- some very solid performances.

Tuesday 4/6/10-most everyone doing the duel tomorrow hit 4.3 miles and 12 strides, those who didn’t hit a progressive Conover- Prathik led the way for the guys.

Monday 4/5/10-the majority of South runners warmed up 3 miles, drills, strides, and hit 8x 400m on grass with a 3:30 cycle.   Cooldown of .75 miles jog and 12 strides.  Windy but warm out.  Mancuso and Schoepfer hit 3 miles up followed by 5 miles of threshold running before getting in  a mile of cooldown.  Good day.