Monthly Archives: February 2014

Week of 2/24/14

http://www.thetrackshow.com/meetcoverage/winter2014/moc/b800/heat2.html

Saturday 2/29/14-most kids got in between 9.7-10.7, others competed at the MOC- highlights included Jake finishing 6th in 800m (1:56.9) and Nippers finishing 5th in 3200! 9:26 xx!!!!!

Friday 2/28/14-Pre meet or threshold inside (20 minutes up- Stretch) 20 minutes divided 7-7-6 at Marathon pace (7), LT(7)- Hard(6) – 10 minute coolie

GIRLS SHATTER COUNTY RECORDS AT EASTERNS in 4 x 800 and DMR !!!!!!!!!!

Thursday 2/27/14-most kids warmed up with some situps followed by 100 ups and 2.2 miles before hitting about 3.7 miles hard led by Sam in 21 minutes (abt 5:40 pace) Zack and Zabih were right behind. Allie and Penny laed the ladies in around 25 minutes (pace 6:45).  Squatters finished with 5 sets of 20 squats at 70% BW

Wednesday 2/26/14– timed run (40-50 minutes)

BOYS RUN YEARS BEST 4 X 8!!!!!

Tuesday 2/25/14– most kids got in 2 miles up followed by a quick stretch and headed over to Hendrickson for ….

A- 26*400m (2:10 cycle)

B- 20 x 400m (2:30)

easy coolie followed by 5 sets of squats at 70% BW for 20 reps. Those who competed yesterday got in …..

A- 35 min at MP followed by 20 at LT followed by 5 minutes. Ladies got in 51 minutes at MP, Jake got in 15 minutes easy and 15 minutes at LT.  These kids got in two sets of squats at 10 reps each.

B-

Monday 2/24/14- most kids got in between 6- 8.7 miles.  Those competing at EASTERNS KICKED BUTT!!!!!

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Week of 2/17/14-

PRACTICE SATURDAY AT 9:00 AM AT HIGH SCHOOL!

Deirdre Casey wins GIRL’S GR. 4 MILE!!!!

KARNAGE IS ON A TEAR! WINS GROUP 4 3200 WITH A 29 SECOND LAST LAP!!!! NIKHIL 3RD!

CHRISTINA IS RUNNER UP IN GIRLS 32!!!!

EDLYN PR’S!!!!!

Sunday 2/23/14-pre meet or off

Saturday 2/22/14-9.7-10.7 miles and 20 x 100m- those competing monday hit a long warmup followed by 6 x 200m cutdown and 2 miles down.

Friday 2/21/14-core (2 x 3:00 partner situps followed by 2 x 70 sec of hundred ups) followed by 20:00 steady inside (tornado warning) and…

12 (MD)-20:00 at lt followed by 10 minutes easy.

Thursday 2/20/14-most kids ran a mile up- SD, then hit between 4-6 x 1 mile with 240m rest jog at LT- Sam led the way in 5:30 avg for 6. 1 mile coolie and 4 x 20 reps of squat at 70% bw.

Wednesday 2/19/14-most kids ran a recovery run of between 6.2-7.2 miles (md hit 30 minutes at 6/ mile), those still competing hit 2 miles up- SDS (8) and…..

LD (Nikhil and Karn ) hit 4 x 800m on a 5:00 cycle in 2:30/2:25/2:20/2:16-

LD Ladies (Deirdre and Christina) 2 x 800m (2:45) on a 5:30 cycle followed by 4 x 400m on a 2:30 cycle in 75

MD Boys- 500m in 75 followed by a 100m jog and 300m in 42 followed by 8 x 200m on a 60 s cycle,

Edlyn- 500m in 85 followed by 100m jog and fast 300m followed by 6 x 200m on a 65s cycle.

Tuesday 2/18/14-kids started the day with partner core (2 x 3:00) 2 miles up- SDS (8) followed by …

A- 25 x 400m on Hendrickson (2:10 cycle)

B- 20 x 400m  (2:30)

MD crew got in 20 x 400m on a 2:10 cycle as well.

Those whom competed yesterday got in ..

LD Boys 10 miles at 6:25/ mi and 16 x 100m

LD ladies 8.5 miles at 7:20 / mi and 12 x 100m

MD Boys – 50 minutes (35 steady followed by 15 at LT) and 20 x 100m.

finished with 4 x 20 reps of 70% BW.

Monday 2/17/14most kids got in 60 minutes back at the High School.  Those of us who made the trip to Toms River Kicked butt!!!.

Week of 2/10/14

Everyone needs to get in 1 (ONE) 90:00 run this weekend on the day and time of their choice!!!!!

Sunday 2/16/14-Those competing Monday need to get in a pre meet shake out.

Saturday 2/15/14-Those competing Monday need to get in 50-60:00 easy followed by 8 x 100m.

Friday 2/14/14-2 miles up- Most kids got in between 100-120 x 100m on a 30 second cycle.  Those scheduled to compete on Monday got in …Karn and Nippers – 16*200m on a 60 second cycle in sets of 4 (35/34/33/32), LD ladies got in 10 x 200m on a 70 sec cycle in 37,37,37,35,35,35,33,33,33,30.  MD groups got in 8 x 200m in …Boys (60 seconds c)- 32,32,31,31,30,30,29,29,- Ladies (65 second cyclde)- 35,35,34,34,33,33,32,32, top group got in 2-3 miles down. Squatters finished with 4 x 15 reps at 70% BW

Thursday 2/13-14-LD kids got in 70 minutes, MD groups 50 minutes (snow day)

Wednesday 2/12/14– steady distance in groups

Tuesday 2/11/14-kids got in group core followed by …

A Dev- 6.2 miles

B Dev- 4.2 miles

for those competing this weekend, 2.2 miles up before hitting

LD- 20 minutes at lt- coolie- and MD- 10 minutes at lt followed by 5 minutes at 90% and 2 miles down. Cold as heck out!!!!

Monday 2/10/14-  core followed by 15 minutes up, SDS (8) and….

MD Boys 25*200m on a 60 second cycle.

LD Boys and Girls

25*370m on a 2:00 cycle

B Ladies and Boys 20*370m on a 2:10 cycle.

Those competing this weekend got in ….2 miles up – SDS (8) followed by

LD Boys – 1110m at Goal 32 followed by 400m rest and 6 x 370m at goal 32 pace on a 2:00 cycle. Christina hit the same followed by 6 x 370 on a 2:30 cycle. Deirdre hit 740m at Goal mile followed by 8 x 200m cutdowns.

MD boys and gals hit 370m at Goal 800m followed by 370m easy and 6 x 200m cutdowns.

2 miles cooldown.

Squatters got in 4 x 15 reps at 70% BW

cold out!!!!!

Week of 2/3/14-

PIRATES TEAR IT UP AT SECTIONALS!!!!!

32g4_2014_sectionals_boys_south

Saturday 2/8/14– practice at HSS for EVERYONE AT 8:30 am!!!!!!!! kids got in between 9-11 miles.  Md got in n2.2 easy followed by 5 timed miles and 20 x 100m.  Squatters squatted 3 sets of 15 reps at 70% BW.

Friday 2/7/14– warm-up for 15 minutes, SDS (8)

20 x 100m descending from 3200 pace (first 5)

1600 pace 2nd 5

800 pace 10-15

FAST (last 5) cooldown is 10 minute jog.

Thursday 2/6/14-kids ran between 40-60 minutes steady.

WEDNESDAY 2/5/14- ASSIGNMENTS NO EXCUSES! GET IT IN!!!!!!!

LD BOYS and GIRLSget together in groups for a 55 minute run.  Run should be steady for the first 25 minutes and LT from 25-45- steady for final 10.

MD BOYS AND GIRLS– GET TOGETHER IN GROUPS! 45 minute run, steady for first 20-LT for middle 15- steady for 10 and finish with 8 fast strides!!!!

Tuesday 2/4/14– 20 minutes up followed by SDS (8) and…

LD- guys- hit 2 x 4 x 400m starting with ..74/73/72/71/ on a 2:10 cycle- 375m jog and 70/69/68/66 on a 2:00 cycle. 3 miles cooldown for 8.  Ladies hit the same with slightly slower times.  MD group hit cut down 200’s starting at 32 (dudes)- to 35 (ladies) and ending with 28 (dudes) and 30 (ladies).  Guysn gals finished with 3 x 15 reps of 70% BW squats.

Monday 2/3/14-snow day- kids got in between 60-70 minutes on their own.