3rd PR in as many races!!!!! What a kid!!!!
“Great organizations cultivate talent from within”- Alfred Chandler
1/28/12- 8:30 practice at Turning Basin Park!!!!!!!!!
1/27/12- 2 miles 8 strides and 600m fast , AJ led all in 1:25. Jake ran a mile at 3200m goal pace, everyone came back for 12 x 60m sprints with over unders in between, 2 laps down.
1/26/12- core followed by timed run.
1/25/12- 2 miles up followed by 4.2 miles at effort. short cooldown. Those who didn’t do steady state competed at Lawrenceville.
1/24/12 – Everyone ran a 10k or Conover loop. Those racing tomorrow, did a 10k or Conover threshold. 16 strides and core afterwards.
1/23/12 – Split into groups for 400 repeats. Mostly everyone did 20 400s on a 2:25 or 2:15 cycle. A few kids got in 8 400s with a 2 minute rest in between reps. Rainy and miserable outside.
LAVINO CANCELLED!!!! NO MEET!!!!!
OK kids- roads look rough for tomorrow- no practice- you should all get in 80 minutes steady on Sunday!!!!!!!
1/20/12- Premeet for those running at Lavino Relays. Power workout for everyone else.
1/19/12- 60 minute distance run.
1/18/12- Most of the people got in a 5k threshold run. Top guys and gals got in a power workout. LD guys did 1000m followed by a 600m and 10 100s. MD guys did 550m followed by a 250m and 10 100s.
1/17/12- Race for very few people. Others completed 14-22 400s on a 2:50-2:00 cycle. MD and LD guys got in a threshold. MD hit 10 laps followed by 10x200m. LD dudes hit 16 laps followed by 10x200m. Core after.
1/16/12- Most kids got in a premeet on their own. Those who raced at state relays either met at the towpath or ran oyo for a long run. MD guys and gals ran 60 mins, with last 20 mins cookin. LD guys and gals ran 80 mins with last 20 mins cooking.
BOYS DM TAKES #1 AND 4×800 BOYS GO #2 IN GROUP 3!!!!!
Video’s to follow.
NO PRACTICE MONDAY 1/16/12 – MUST RUN OYO
MEET @ PEDDIE ON TUESDAY 1/17/12
1/15/12- Group 3 State Relays!
1/14/12- those who braved the cold got in an amazing workout. Most kids hit kingston and back (7.5 miles) followed by 3-6 cutdown miles averaging roughly 5:50ish. Cold, windy and miserable. Premeet for those racing.
1/13/12- recovery run. Kids got in 50 minutes of easy running and several reps of core. Extremely windy and cold outside. The next few days are going to be brutal outside – dress for success Pirates!
1/12/12- speed. Kids not racing got in a Mile Time Trial led by Jake Riff in 4:29. New kids in the sub 5 club: Ragone, Albert and Soskind, and several near misses! On the girls side, Nora dropped a huge PR with a 5:51 and another handful of close misses again.Those competing sunday split into groups. Those racing the 1200 or 1600, hit a 1k at GP. Those racing the 800 hit a 500 at GP. Everyone followed with 10-12 150s with plyos and over unders afterwards. 2 lap cooldown.
1/11/12- threshold. Woodmere 5k led by the Riffs in 16:30. LD guys competing on sunday hit a little church (4.2) in around 24:00. short jog and 16 strides after.
1/10/12- recovery run. Little Church (4.2) or Conover (7) loop and 16 strides. Some guys got in a quick mile kicker.
1/9/12- Princeton relays. Those not competing got in a standard warm up, before hitting 14-25 400s on a 2:00-2:30 cycle. Normal cooldown.
6:30 bus time. Stay in lobby until 7:00, DMR goes off at 7:30. 2 relays per event.