Saturday 7/31/10– practice 8:00 am at the Marina!!!!! Kids hit between 50-60 minutes of aerobic running before hitting 16x 150m with drills after each. Good day.
Friday 7/30/10- kids warmed up 2.5 and got between 14 (Ladies) and 16 (Hunks) x 150 Arreton Rd. Hill- great weather so we added an extra rep, 2.5 miles down. !st weeek we’ve looked strong- keep up the great work!!!!
Thursday 7/29/10- run oyo
Wednesday 7/28/10- kids met at the tp and got between 11.5-15 miles. (10 strides at finish). Good day- Schoepfer led the way with Chandarockins and crew who hit Whitehead rd. and back. Caroline hit the long route and got in her 10 strides for 15.
Tuesday 7/27/10- run oyo- weight crew met for lower body workout
Monday 7/26/10- 2 mile warmie followed by a quick stretch- groups either hit 5 reps on the mile course or a succession of 3-2-1. short one mile cooldown and 10 strides. Great weather. Mileage for the day 9-10
Dan emailed me some pics of his vacation with Aidan!
Looks like they’re having a ball!!!!
I recently read a book by the great coach Lou Holtz- in there is a powerful quote- “”Everything that happens to us is the result of the choices we make. You choose to act or procrastinate, believe or doubt, help or hinder, succeed or fail”.”. Some of us are simply not making choices that positively effect yourselves or the team. I asked an upperclassman today ( a boy who- in the past- has earned all of our respect) what he was doing on the days we weren’t meeting for practice and he replied ‘eating’. This isn’t going ot cut it- if this is the prevailing attitude than expect a time trial in September that will be followed immediately by cuts. It’s up to you kids- either make it happen or don’t- but Coach Wayton is not going to sit back and allow the team to be complacent, lazy, and dishonest . So- to reiterate- you have a choice- a choice to work hard or slack off, a choice to be a supportive and enthusiastic team member or to be a negative slouch, a choice to passionately pursue our goals or to whither through life with complacency and idleness. I will only tolerate those who devote themselves to the former- if you’re leaning towards the latter- take a hike.
Sunday 7/25/10-run to reach mileage goals.
Saturday 7/24/10– 5k warmie- hotter than heck out- folowed by stretching and a mile of madness. Finally kids got betwen 20-25 striders. Good work considering.
Friday 7/23/10- guys 14- pretty solid day.
Thursday 7/22/10- 50-55 minutes oyo
Wednesday 7/21/10- Long run . guys got in between 9-14 (13.5+ 8 strides) toweards Griggstown- hot and humid out- still we saw much improvement between this week and last. Girls got in between 8- 14 (Caroline). Great day.
Tuesday 7/20/10- 45-55 minutes oyo
Monday 7/19/10- team met at Princeton XC course, hit 2 miles up followed by quick stretching. Team then hit between 2-3 2 mile repeats. Schoepfer led all with an 11:50 avg. We were trying for a 2 minute rest int. cooldown of 5 and 5. About 9 on the morning.
Saturday 7/16/10-kids got in OYO or ran the Miles for Mary 5k.
Friday 7/15/10- kids hot their standard 2.5 mile warmie followed by 10-12 hills interspersed with skipping., 2.5 miles down.
Wednesday 7/14/10- PRACTICE IS ON!!!!! Kids ran between 9-13.5 miles, Caroline led the ladies with around 11, most ladies hit 10. Next week we’re adding one mile- so be ready….DOUG!!
Monday 7/12/10- greenway preserve, everyone hit 15 minutes up before rattling off 2-5x mile reps on the circuit. Karthik and Doogie led the way. Guys stuck to an 11 minute cycle, ladies hit a 12 minute cycle led by Caroline and Shelby, 1 mile circuit cooldown for all. Good work 5-8 miles.
Sunday 7/11/10- RUN OYO
Saturday 7/10/10- run oyo
Friday 7/9/10- meet at Witherspoon lot (see summer info) at 8:00 am!!
Thursday 7/8/10- run OYO
Wednesday 7/7/10- kids met at the towpath for a long run of between 7.5- 12 miles- hotter than hades out!!!
Tuesday 7/6/10- run oyo
Monday 7/5/10- kids ran the Mercer Xc course before completing 3/4 (ladies) to a mile of madness (burpees, jumpinjax, mountain climbers, coes) Some of the other guys tacked on some miles with Coach Alig. Baby Wayton got in some core and total body fitness.