Week of 9/30/13 (Week 14)

Sunday 10/6/13– kids got in their mileage benchmarks (6-10 miles)

Saturday 10/5/13- kids got in….8.5 miles plus one mile at HARD (Yuta Chung led all in 5:25 ish) followed by 32 x 100m.  B gals and C dudes got in 6 miles plus 32 x 100m for a total of between 8-11.5.  Rest competed at Shore Coaches! some great performances!!!

Friday 10/4/13– kids either got in a pre meet run or 60 minutes and 20 x 100m

Thursday 10/3/12-kids got in a few miles of running before embarking on 5 x 1000m on a 6-7 minute cycle., coolie was a small jog and 20 x 100m. Those running SC got in a light jog and strides.

Wednesday 10/2/13– kids hit 6 :00 wall sit followed by 2:00 minutes of paired sit ups, followed by 2:00 100 ups.

A Boys- 7 grass loops followed by 1.5 miles in 7:47 followed by 2 laps and 20 x 100m for 10. A ladies hit 6 grass loops followed by 1 miles at 5:55-6:30 and 16 x 100m.

Boys B hit 8 grass loops plus 20 x 100m (10 laps of ins and outs)

C Boys and B gals hit 5 grass loops and 20 x 100m.

Tuesday 10/1/13– 2-5 miles up, 5k race followed by 1-2 miles down for between 6-10 on the day.10/1/13 <——-Results HERE!!!

Monday 9/30/13- most kids got between 6-8 miles followed by 16 x 100m.  Top dogs and dogettes got in 25 minutes up and DM of 6:00/5:50/5:40/5:30/5:20/5:10 with 60 sec rest.  Ladies attempted a similar workout of 6:25/6:15/6:05/:5:55/5:45 but didnt get very far. 20 x 100m coolie.

Advertisements

Week of 9/23/13 (Week 13)

Saturday 9/28/13– kids got in…

A Group- 17.5 miles followed by 8 x 100m (Nikhil led the way with 1:51 for avg of 6:20- last half was 7 minutes faster than 1st half.)

B Group- 16.2 miles plus 8*100m for 16.7

C Group – 11.5 plus 8*100m for 12

Friday 9/27/13– core followed by 3-8 miles recovery.

Thursday 9/26/13– Last Day of Montana’s!!!!!1.75 miles up- and….

A group – 45 x 300m on a 1:45 cycle.IMG_2521[1]

B(a)- 35 x 300m (1:45),IMG_2520[1]IMG_2522[1]

C(b)- 30 x 300m  1.7 down for between 9-12.

Wednesday 9/25/13– day began with core and stretching followed by …

A Boys- 10 miles on grass.

B Boys (a ladies) 2.2 miles up followed by 5 miles at marathon pace. 12 x 100m for 8

C Boys (b ladies)- 4 miles at MP followed by 12 x 100m for 7

Tuesday 9/24/13– 2 miles up- 3 mile race, and ..

Boys A 30 and 20 , Boys B-c 20 and 20, ladies hit 10 and 10.

Race results here-SCAN0001

Monday 9/23/13- most kids got in 4.2 miles at Maintenance pace followed by 2-3 grass loops and 20 x 100m. for between 7-8. Top dogs hit 4 miles up followed by DM 6:10/6:00/5:50/5:40/5:30/5:20/5:10 (60 sec rest) plus 20 x 100m for 11.

Week of 9/16/13 (Week 12)

Sunday 9/22/13– Practice at TBP 9:00 am!!!!! Top dogs hit Polonia and back (16.5) Top ladies hit WHR and 8 x 100m (15) C (B) 11 miles plus 16 x 100m

Saturday 9/21/13– 7:30 bus!!!! Cherokee Challenge!!!! Kids kick BUTT !!! Win overall championship!!!! RESULTS HERE.

Kids ran great!!!!! Everyone  got in 2 miles up followed by 2 miles race and followed by….

A Boys-4 miles at 6:00/ mi and 1 mile easy followed by 16 x 100m (10)

B Boys A Gals 12 laps at lt followed by 16 x 100m (8)

C Boys and B gals- 20 and 20! 6.5

Friday 9/20/13– no practice!!! 2 miles OYO!!!!

Thursday 9/19/13– quick meeting followed by core (7 min wall sit- 3 min nut cracker, 2 minutes of 100 up) top dogs hit 10 miles on grass, B boys a girls 8-9 miles (girls hit mile kicker in 5:55!)C Boys 6-7 miles.

Wednesday 9/18/13– kids warmed up 2.2 miles before hitting….

A Group – 7 miles in 41:50

B Group (a)- 5 miles at 80%

C Group (b) 4.2 miles at 80%

Everyone finished with 3 easy laps. for a total of 7-10 miles.

Tuesday 9/17/13– Top Doggy Dogs hit 40 minutes up followed by 3.1 miles crisp and 20 minutes easy followed by 20 x 100m

Boys B and C and  Ladies hit 20 minutes up followed by 5 k race and 20:00 and 20 x 100m.

Monday 9/16/13- 3 miles up followed by ..

A – developmental miles of 6:10/6:00/550/540/530/520 and 20 x 100m

B(a) Dev miles of …6:30/6:20/6:10/6:00 20 x 100m

C (b) 3 miles up followed by 4 miles (E, MM- HARD)- 16 x 100m.

Week of 9/9/13 (Week 11)

Saturday 9/14/13– Practice at Turning Basin Park!!!!! 8:00 am!!!!!- kids got in monster long run.  Top dogs hit 17.5 and 8 x 100m for 18.  B Boys and A ladies hit 13.5-16.5 followed by 8 x 100m.  Boys c and girls B hit 11.5 and 8 x 100m.!!!!!!

Friday 9/13/13– 6-9 miles in 58:00

Thursday 9/12/13-1.75 miles up A- 40 x 300m (1:50c), Ba 30 x 300m, or Cc- 25 x 300m (2:15-2:25), 1.75 down

 

Wednesday 9/11/13-A- Conover Loop plus 2 mile son grass and 12 x 100m for 10. B(a)- 10k loop plus 2 miles and 12 x 100m -9, C (b)-10k loop plus 12*100 for 7.

Tuesday 9/10/13-A- 80 minutes on grass B(a)-8.2 miles.C- (b)- 6.2 miles.

Monday 9/9/13- Quick meeting followed by …

A Boys – 4 miles up followed by developmental miles of 6:15/6:05/5:55/5:45/5:35- 1 minute rest between each, 1 mile coolie for 10 on the afternoon.

B Boys and C Ladies 3 miles up and 4 developmental miles- guys hit 6:40/30/20/10 and 1 mile down for 8!!!! Ladies hit the same but finished in 6:03-4!!!!!!!- 1 minute rest between each.

Boys C- Girls B- 3 grass loops followed by three grass loops at EASY, MEDIUM, HARD, 1 mile cooldown for 7!!!!

Week of 9/2/13 (Week 10)

Saturday 9/7/13 -Practice at 7:30 HSS!!! Bus trip to Bell Mt. Estimated return to be 12:00!!!!

Friday 9/6/13– MONTANA S!!!!! 10 minute wall sit followed by 1.75 mi. warm-up and SD.

A Boys 36*300m on a 2:00 cycle.

B BOYS (A LADIES)-26*300M (2:00)

C BOYS (B LADIES) 20X 300M (2:20 (DUDES)- 2:30 CYCLE)

1.75 miles down for between 7.25-10.25

 

Thursday 9/5/13– Practice at 8:00 am at Turning Basin Park  for anyone who doesn’t have religious obligations! For everyone else- HAPPY NEW YEAR!!!!!!! A Boys got in 10 miles in abt 63 minutes- A gals aimed for 63 minutes for 9 miles and everyone else got in 9 miles at a relaxed pace.

Wednesday 9/4/13– quick meeting followed by 2.2 up and a quick stretch- followed by…

A- 6 miles at 6 minutes per mile (top 4 hit 35:30/ Sam hit 36:08- Zabih (36:36)

B(a)- 5 miles at 75% (Edylyn led the ladies in 34 and change)

C- finish the loop!!!!

A and B finished with a mile of 100m strides for a total of between 7.2-9.2 on the day.

Tuesday 9/3/13– 10 minutes of wall sits followed by nutcrackers, and abs before heading off for 30-40 minutes of running followed by…..

A-developmental miles on the track in 6:20/6:10/6:00/5:50- 1 minute rest between each.

B(a)-4 x mile in 7:00/6:50/6:40/6:30- 1 minute rest.

C(b)- 3 grass loops.

Everyone finished with 20 x 100m to total between 7-10.

Monday 9/2/13- Happy Labor Day (You guys better have gotten your run in!!!)