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Sunday 3/8/11- either a recovery of 45-60:00 and strides or in Schoepfer’s case a run followed by an 800m run at MGP and strides, or the 4x 800 crowd who hit a warmie followed by a 500 in 69 with form 150’s after.
Saturday 3/7/11- either run or race.
Friday 3/6/3/11- pre meet or Mile at NJSIAA. Schoepfer runs a strong 3rd!!!!
Thursday 6/2/11- either premeet or 200 reps on a 90 sec. cycle for the 4*800m crowd. Dougie led all avg. 28.5.
Wednesday 6/1/11– 45-50 minutes steady followed by either a 300m at G800 pace (4x 800 crowd) or a few 150m r/eps to work on form (16-32) followed by 2 laps easy and core. –
Tuesday 5/31/11- 2- 4 miles up followed by either 2 miles at threshokd and a 200m kicker (Riff’s, Shcoepfer, Caroline) or a walk through 200-400-200 in 24/59/28 with minimum rest between) 2 laps down and core.
Monday 5/30/11- 45- 50 minutes steady followed by 2x 1600m at LT and 10x 100m with walk back recovery.
30 GUYS BREAK 5- PRASHANT DOES IT!!!! WAY TO GO PIRATES!!1 NEXT YEAR WE’LL GET 35!!!!
NOW LETS GET READY FOR SECTIONALS!!!!!
Watch more video of 2009 Pac-10 Outdoor Championships on flotrack.org
Sunday 5/29/11- recovery run and strides.
Saturday 5/28/11- Caroline wins 3200!! Riff gets 3rd!!!! Dharin moves on in 800!!!
Friday 5/27/11- sectionals day one, Caroliner and Schoepfer runner-up in 1600.
Thursday 5/26/11- pre meet
Wednesday 5/25/11- 3.1-4.25 miles followed by 1600 @ LT and a 200m kicker. 2 laps down and plenty of core.
Tuesday 5/24/11- kids hit steady distance of 40-55 minutes.
Monday 5/23/11– kids got in 2 miles up plus stretch, drills, strides (8) before hitting 4x 400m on a 1:50 cycle. Guys hit 60 or under at the front while Caroline hit around 75 or under for hers. Workout was followed by between 20-28 minutes of running and 10 strides.
Saturday 5/21/11- 10 miles followed by 16 progressive strides.
Friday 5/20/11- freshman sophomore meet for the ladies and recovery run for those who ran yesterday
Thursday 5/19/11- PIRATES GO NUTS!!!!!!! INCREDIBLE PERFORMANCES 14 MEN UNDER 4:41.44, CAROLINE SETS SCHOOL RECORD FOR 1591M!!!!! HAHAHA, PR’S ABOUND!!!!!!
Wednesday 5/18/11- pre meet of 20-35 minutes
Tuesday 5/17/11– easy mileage- top dogs hit 5 miles steady followed by 2 miles at threshold.
Monday 5/16/11- 22 minutes up- stretching drills, strides (8) followed by the last of our 400 days (4x 400 on a 2 minute cycle). Wowsers- you guys that survived or attempted this I can’t tell you how proud of you we are- you’re warriors. Schoepferr led the way in 60 or under for the dudes and Caroline led the way in for the ladies in 71, 73, 73, and 73…2- 3 miles cooldown and 600 reps of core.
Sunday 5/15/11- for those who competed at MCC – long run of between 55-75 minutes and 16 x 100m
Saturday 5/14/11- longish run on tp with Cappy Kenny- or compete at MCC!
Friday 5/13/11- those not running MCC got in a potpurri of running, steady distance, threshold, kicker, and strides with plyos
Thursday 5/12/11– steady distance for those running MCC or subabpalooza
Wednesday 5/11/11- duel vs steinert or pre meet.
HOW TO GET 2ND!!!!!
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Tuesday 5/10/11- most everyone got in a developmental ladder of steady distance, threshold, and short specificity. Top dogs got in 6.2 miles, 1.5 miles at LT and 300m fast. 2 laps down. 600 reps of core after.
Monday 5/9/11- everyone got in their 2 miles up followed by 10 fast strides and 4x 400m fast on a 2:30 cycle. everyone got in their trainers and put in 20-40 minutes steady followed by 11x 150m strides. Good day- incredibly nice weather. Sheldon the wounded wonder got in 2 miles up followed by 4 miles in 22 minutes and 20x 150m . Everyone got in their core after.
Sunday 5/8/11- all those who run at Mercer should get in the long run listed below ?.
Saturday 5/7/11- 9 am practice at Turning Basin Park- kids taking SAT should get in 8 miles steady followed by 4x a mile on the threshold course- everyone should finish with 16x 100m.
Friday 5/6/11- kids who ran last night got in 45 minutes of steady running followed by 600m @ GMP and 2 laps down . Sheldon led the way in 45 minutes, 1600 in 5:18, 600 in a putrid 1:47, 1600 in 5:22 and a coolie- all runners finished with plyo hops and 10 x 100m , finishing with 600 reps of core. Those running tomorrow did a pre meet.
Thursday 5/5/11- either Pirates competed at the Holmdel Twilight meet or they ran a variety of sterady distance and short spec.600 reps after.
Wednesday 5/4/11- Those competingt tomorrow at Holmdel Twilight got in their pre meet and scrammed- others competing on Saturday warmed up 3 miles before getting in between 2 and 4 miles of threshold running followed by 6-10 x 150m with hops, 2 laps down and core.
Tuesday 5/3/11- those not competing at the meet got in steady distance followed by strides. Those competing (led by the Riff’s 4:25 miles) got in good work followed by runs of 20-40 minutes and barefoot strides. Good day.
Monday 5/2/11- kids worked into groups- if running in the meet on Tuesday kids got into a 2 mile warmup followed by 3.1-3.8 miles of threshold running and hast strides after (10x 100m barefoot for top group). Those not competing got in their 5x 400m on a 2:45 cycle on grass at the park. Good day.