Monthly Archives: March 2013

Spring Break Schedule 2013

Spring Break Schedule 2013
23-Mar Long run at Turning Basin Park 8:30 a.m.  Boys A- 16.5 miles to Polonia!!!! Boys B( Girls A) Whitehead Rd and Back. Boys C- (Girls B)- 11 miles and 1-2 x mile circuit. MD Dudes 11 miles plus 2 x mile at 5:30 and 5:15 followed by 20 x 100m, MD ladies 9 miles plus 2 x 1 mile and 16x 100m. Everyone finished with a mile of strides.
24-Mar Off- no running or OYO
25-Mar Practice at HSS 8:30 a.m. 2 miles up- SDS (8).  A – 24 x 400m (1:55 c) B (Girls A)- 20x 400 (2:05c/2:15 for girls) C (Girls B) 16 x 400m (2:15/2:25).  Penn Workouts- Riffs 900- 700-500-300-100 (fast) @ MGP, 400m full rest between each. MD- 450/ 350/ 250/ 3 x 150 (over hurdles for Donyell)- full rest between each (4:00 r).  Cooldown is 2 laps easy.
26-Mar Practice at HSS 8:30 a.m/ 2.2 miles to Conover Park; quick stretch; 5 miles at 75% of VO2, 12 x 100m barefoot.
27-Mar Practice at HSS 8:30 a.m.  2 miles up, stretch.  Boys A- 10k at LT based on Daniels Tables. Girls A- same. Boys B, C and Girls B- 4 miles at best effort. Cooldown of 2 laps and 8 x 100m.
28-Mar Practice at HSS 8:30 a.m, between 6-11 miles of relaxed aerobic running.
29-Mar Practice at HSS 8:30 a.m, 3 miles up, SDS (8) 400m at best effort; 2 laps rest, followed by 10 x 150 at Best Effort, short cooldown, drills between each sprint. Penn crowd- Riffs- 900m at GMP (2:20)- rest til 3:00 sprint 200 in 27.2 laps full rec followed by 6*350@ GMP and drills (2-3:00 rec between each), MD- 4 x 400m at 54.5 (7:00 c)+ 8x 150m with drills)
30-Mar Practice at Turning Basin Park 8:30 a.m- Boys A- Griggstown 8.75 miles (17.5), Boys B- Girls A- 13.5-16.5 miles. Boys C- Girls B 11.5 miles. MD Boys 11.5 miles plus 1 mile at 5:00 and 20 x 100m.  MD Ladies – 9 miles plus 1 mile < 6:00 and 16 x 100m.
31-Mar Off or OYO
1-Apr Practice at HSS 8:30 a.m, 2 miles up SDS (8) followed by (Boys A- 22*400m (1:50 cycle) Boys B(GA) 20x 400m (2:00/2:10c), Boys C / GB)- 14x 400m (2:10/20c).  Penn Group- Riffs 25:00 up, SDS(8) reps at Goal mile pace. 1k / 600m rest/ 800/ 400m rest/ 600/ 400m rest/ 400/ 200m rest 200 @ 26. MD- reps at G 800 with 4:00 recovery- 500/ 400/ 300/ 200- 30 sec rest, 100m in 12.

Downloadable Schedule HERE

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Week of 3/18/13

Friday 3/22/13– 2 miles up, SDS (8) followed by 400m at 100% effort and 16 x 100m with drills.  2 laps down.  Penn crowd got in 3 x 50% of goal distance at 100% of goal pace.  LD hit 3 x 800m on a 10:00 cycle – Dan led way in around 2:07 (very windy/ cold out) , MD hit 3 x 400m, Eddison avg 54 as scheduled on a 7:00 cycle.  both groups followed with 8 x 100m and drills. plus 2 laps down.

Thursday 3/21/13– kids got in between 40-60 minutes and 16-20x 100m.

Wednesday 3/20/13– core- team meeting, and 2 miles up followed by … A boys- 6 miles at LT on grass loop, a Boys- 5 miles @ lt- B Boys (A girls ) 4 miles @ LT, c Boys (b girls) 3 miles at LT, MD duders hit 4 x 1 mile with abt 90 sec rest at LT, MD girls hit 3 x 1 mile at LT, coolie was 16-20*100m on soft grass.

Tuesday 3/19/13-day began with core- those who missed workout yesterday hit the scheduled workout- Eddison and Donyell hit 4-3-2-1x 4 with a 4 minute recovery in ….54/37-8/25/12.  Those recovering from yesterday hit 3 miles up- 3 miles back progressive and 16 x 100m .  Top dogs hit 9 miles and strides.  Everyone met in commons 3 afterwards to bid farewell to our special samurai.

Monday 3/18/13-  2 miles up- SDS (8) followed by ..

Boys LD Penn- down the ladder at GP over reps of …

1. 850m , 2. 650m, 3. 450m and 4. 250m.

2 laps down.

Girls MD- reps at GP over 400, 300, 200, 4 x 100m at G800.

Bulk Quarters group got in …A 25 x 400m on a 2:00 cycle.

B- 20 x 400m at 2:10,

C-

Ladies got in

A-

B-

C-

Everyone got in 2 laps downa nd core OYO.

Week of 3/4/13

MANDATORY PRACTICE SATURDAY AT 9:00 AM TURNING BASIN PARK!!!!!!!!!!

Saturday 3/9/13 – kids met at TBP at 9:00 am and ran .5 miles to Faulty Rd before hitting between 2-5 x 5k Princeton Campus loop and .5 mile sback to the lot.  Most kids got in an additional 16x 100m for between 8-16.5

Friday 3/8/13– practice cancelled due to inclement weather

Thursday 3/7/13– kids ran between 2-4.3 miles up before getting in grass loops at LT (2-4)

LD duders got in 4.3 miles and 4 miles (led by Riffs and Karnage in 17:05)

MD kids got in 2 miles up followed by 4 x 1 mile at LT with a short rest.

Wednesday 3/6/13– kids got in between 3-4 miles in severe weather.

Tuesday 3/5/13– day started with 6 minute wall sit and 5 minutes of abs followed by 2.2 miles up to Conover Park and …

A – Team boys- 5 miles (led by Riffs in 26:30 (5:18/ mi)) followed by 1 minute rest and 1 mile hard (Karn and Riffs were just over 5) + 3 easy laps with no shoes.  (9).

MD Boys/ Gals- 4.3 miles at a controlled tempo (25:00-5:48) followed by a hard mile on the track (Eddison hit 4:51) followed by 12 x 100m barefoot.

a Team – 5 miles and 12 x 100m barefoot.

B team- 4.3 miles hard and 12 x 100m

C- Team – 2.25 miles hard followed by 12 x 100m.

LD Ladies hit 5 miles hard followed by 1 mile kicker and 12 x 100m.

Monday 3/4/13 pirate distance got the vault pits out before hitting 2 miles up and a quick stretch- afterwhich the Pirates broke into groups for their quarters.

 

Top Group of duders hit 25*400m on a 2:05 cycle followed by a fast 200 10 seconds after their last rep.

MD groups hit 10-12 x 300m with a 100m walk- after last rep they too hit 200m fast.  everyone hit 4 laps barefoot for coolie.