Monthly Archives: July 2012

XC Week 5 (Week of July 30)

 PRACTICE MOVED TO MERCER COUNTY PARK MARINA ON MONDAY!!!!!!!!! 7:30 AM, ROSEDALE PARK CLOSED SPREAD THE WORD!!!!!!

 

GET IN RUNS THIS WEEKEND- WE’RE STARTING TO LOOK GREAT!!!!! HAPPY BIRTHDAY TO MRS. WAYTON AND KATIE KELLNER!!!!

Friday 8/3/12– 2.5 miles up- between 16-20x 150m hill, 2.5 down for a total of between 6.5-7 on the morning.

Thursday 8/2/12– kids ran 55 minutes and got in some group core for around 6-8 on the morning.

Wednesday 8/1/12– George Hamilton returns!!! Kids ran between 10 and 14.5 miles before hitting 8 strides for a total of between 11.5-15 on the morning.  Julia led the ladies with 12 miles and 8 strides. Group assignments are as follows.  Boys  A- 14.5 miles and 8 x 100m, Boys B and Girls A- 11 miles and 8 strides.  Boys C and Girls B- 10 miles and 8 strides.  Excellent job- you kids are starting to look good. Keep it up!!!!!!!!!

Tuesday 7/31/12-kid ran between 6 – 9 miles before getting in a circuit of lunges and squats. Boys A hit the 9 mile southfield rd. loop, Boys B and Girls A got in 7 miles steady and Boys C and Girls B got in 6 miles.  Afterwards everyone hit 10 reps of (30 free squats, 100m stride, 50 m lunge) good day great weather.

Monday 7/30/12– kids met at Princeton Battlefield, 2 miles warmie followed by 4- 6 miles at LT, 3/4 mile cooldown and 16x 100m for a total of between 7.5- 9.5 on the day- hot and humid.   For those of you who are away-warm up 2 miles, Boys A- 6 miles, Boys B -5 miles, Boys C – 4 miles.  Girls A 5 miles , Girls B 4 miles ,- again cooldown of a mile and 16 x 100m .  Get on it!!!!

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XC Week 4 (Week of July 23)

GET A RUN IN THIS WEEKEND TO REACH MILEAGE GOALS!!!!!!!!!!!!!!!!!

Friday 7/27/12- 2.5 miles up followed by 15-18 x 150 m hill.  2.5 miles down.  Good week Pirates

Thurswday 7/26/12- 50 minutes followed by upperbody core routing.  Good day.

Wednesday 7/25/12– Pirates ran between 9-13.5 miles before hitting 8 x 100m.  Good day great weather!!!!!

Tuesday 7/24/12– kids ran between 2 and 8 miles before hitting a leg circuit of split squats, overunders, lunges and plyo hops. Good day despite horrible weather

Monday 7/23/12 – kids warmed up for 15 minutes before stretching as a group and getting in drills.  After which kids worked in groups 1. developing their threshold, and 2. finishing at a hard pace over two miles once recovered from 1.  Top group of guys hit 4 miles at LT – rested for 3 minutes and ran 2 miles hard led by Tom Vinci.  Top ladies and Boys B hit 3 miles at Lt and a one mile hard kicker led by Julia. Ladies B and Boys C hit 2 miles and a mile kicker.  Everyone got in an easy jog cooldown followed by 12-16x 100m. Total miles ranged from 6-9.5/10

XC Week 3 (Week of 7/16/12)

GET IN A RUN THIS WEEKEND!!!!!!!!!

 

Friday 7/20/12- kids ran 2.5 miles up Cherry Hill to Arreton Rd, hit the hill between 13-16 times and came back down the mountain.  Total mileage between 5.5-6.5

Thursday 7/19/12– 45 minute minute recovery run followed by core work.

Wednesday 7/18/12– kids toughed out the most brutal day of the summer thus far by sticking to plans with zero complaints.  Guys worked in three groups, Top Group hit about 12 miles, next group hit around 10 and C group hit 7.5.  Top ladies hit 10 and B group hit 7.5.  Everyone finished with 16x 100m for a total of between 8.5-13 on the day.  Very good work. Amanda and Allessandriaxa˜, please run 80 minutes and finish with 16x 100m.

Tuesday 7/17/12– PRACTICE AT HIGH SCHOOL 7:30 A.M.!!!! kids ran between 4.2-7.25 miles before doing a mile of circuits (overunders/ plyo hops/ free squats/ coes) finished with 10 barefoot strides.  Amanda and Alelesandria – you guys should run 7 miles and get in 10 barefoot strides.

 

Monday 7/16/12- kids got in 2 miles up before hitting a 970 m loop at LT.  Top dogs hit 9 loops for around 5.5 miles, 2nd group hit 6 loops for 3.6 and starter group hit 5 loops for 3 miles,  Top ladies were led by Julia with 7 loops for 4.25- Girls B group hit 3 miles.  Cooldown for everyone was a short jog and 18 x 100m  Good day

XC Week 2 (Week of 7/9/12)

 

From now on Friday practice will be at 8:00 a.m.!!!!!!!

Friday 7/13/12-2.5 miles up followed by 11-14 hills (with 2 skips) and 2.5 miles down.

Wednesday 7/11/12– kids ran between 5-11 miles steady and finished with 16x 100m. Julia led the ladies with 9 miles and 16x 100m.

Monday 7/9/12- kids got in a 2 mile warmie followed by a quick stretch and drills then hit either a 2 mile threshold and 16x 100m bf strides or 2x 2 mile threshold on the Lenape trail, cooldown was an 800m run and 16x 100m followed by core. Good work today PIRATES!!!! 5-7.5 total miles.