PIRATES HIT # 9 4 X 800M IN STATE HISTORY!!!!!!!!!
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Saturday 2/2/13– top dogs hit 14.5 plus 20x 100m, top ladies hit 11 miles plus 1 mile hard (Julio hit 5:50) followed by 16 x 100m.
Friday 2/1/13- 2 miles up- SDS (8) 800m time trial in wind, Deidre led ladies in 2:27, Donyell led duders in 2:07, 2 laps easy followed by 14*75m sprints, 2 laps down.
Thursday 1/31/13– timed run of 50 minutes following dictatorial core.
Wednesday 1/30/13-2.2 miles up to Conover, 5-6 miles at a good clip in the wind and a coolie of 2 laps and 8 barefoot strides. Those running this weekend’s 4 x 800 hit 4 miles LT on the track.
Tuesday 1/29/13-day began with 6 min abs, 6 min. squats, and 6:00 crunches. developmental groups then hit …A- 8 miles, B- 7 miles, and C (ladies) 6 miles. Top dogs had workouts after a 2 miles warmie. LD group hit 1000m @ GMP followed by 1:00 rest and 600m fast- followed by 5:00 easy and 4 x 300m fast with 100m rest walk/jog. Duders all hit an 800m workout of 500m @ G800, rest til 2:00, and run 300m FAST!!!! Eddison led all in 68 mid, followed by 42 ish for around 1:50 total- Edlynn led the ladies with 84/ 55 for around 2:19 total. dudes folllowed with 5:00 easy and 6 x 300m fast, ladies followed with 4 x 300m fast. 2 laps down.
Monday 1/28/13- 2 miles up before getting right into things- most kids broke into groups- Guys in 2 groups- A group got in 25 x 400m on a 2:10 cycle- B group hit 20 x 400m on a 2:25 cycle. Ladies hit 18 x 400m on a 2:40 cycle. Those whom competed yesterday got in between 10-13 miles .
CHAMPIONS ALL OVER THE PLACE!!!!
RIFFS SPLIT DISTANCE CHAMPIONSHIPS! LEAD 1-2-3 FINISH IN 3200!
EDDISON GOES WIRE TO WIRE IN 800!
JULIA TRIUMPHS OVER 3200 FIELD!
DIEDRE CASEY RIPS A 5:10!!!!!!!!!
practice at high school south!!!! 11:00 am!!!!!
Saturday 1/26/13– kids ran between 8.7-10.7
Friday 1/25/13– kids got to head outside- MD group hit 3-4 grass miles and 300- 200- 100. LD group hit 8 grass miles. Those not competing this weekend hit 2 miles up- SDS (8) and 300m fast followed by 10 x 75m and drills.
Thursday 1/24/13-kids had to resort to more indoor running- between 5(35 x 275m loop)-7 miles (41x 275m) and strides (if they competed yesterday).
Wednesday 1/23/13- either competing at Lawrenceville duel OR running 20 minutes out in a straight line and returning HARD!!!!
Tuesday 1/22/13– Pirates distance was forced inside- got in between 4-6 miles on 275m loop. those competing wednesday got in 4-8 x 60m strides.
Monday 1/21/13- OYO- those who ran at lavino ran between 9-14 miles with 16 x 100m,
GUYS 4 X 800 RIPS NJ # 1 AND US # 4 IN 4 X 800M!!!!!! GALS TEAR OUT A NJ# 9 WITH THREE SOPHS AND A JUNIOR!!!!!!!!!!
Saturday 1/19/13– most kids hit between 11.5- 13.5 plus 8 x 100m , top dogs and gals went to Lavino and KICKED BUTT!!!
Friday 1/18/13– 2 miles up followed by SDS (8) 500m HARD followed by 400 easy and 14 x 75m with drills.
Thursday 1/17/13– most guys and gals hit 3 miles followed by 3 miles progressive and 12 x 100m, a few hit a longer southfield loop for around 9 with strides. Those competing this weekend hit a timed run on grass.
Wednesday 1/16/13– 2 miles up followed by Stretching. LD group hit 2 x 3200m, (top dogs hit 11:11/ 10:06), followed by 10 x 100m with over unders., MD guys hit 3 x 1200m at LT followed by 8 x 150m with over unders.
Tuesday 1/15/13– 2.2 miles up to Conover- LD kids hit 5 miles at Marathon pace- MD kids hit 2 miles @ lt and form 150’s- developmental kids hit 10k loop.
Monday 1/14/13- 2 miles up followed by SDS (8), developmental Group got in….
A- 24 x 400m on a 2:15 cycle.
B- 22x 400m on a 2:30 cycle.
Ladies – 18 x 400m (2:45 cycle)
LD top dogs- 1k at GMP- 5-7 min easy and 7-9 x 400 with full rest.
MD top dogs- 550 at G800 pace followed by 5-7 minutes easy and 6-7 x 300m on full rest.