Monthly Archives: April 2014

Week of 4/28/14

Saturday 5/3/14– MD group hit 7 miles plus 3 x 1 mile at 6:00/5:30/ fast 20 x 100m. LD Group hit 11.5-13.5 miles at 10 x 100m.  Top Ladies hit 9 miles and 2 x 1 mile at 6:15/6:00 and 10 x 100m.  Nikhil hit 16 miles at 5:45/mile

Friday 5/2/14- Holmdel Twilight- PR’s galore!!!!

Thursday 5/1/14-either pre meet for those running tomorrow’s Holmdel Twlight, or 2 miles up- SDS (8) followed by ….

Nippulimood- Classic 4-3-2-1, hard reps – rest half of last rep.  Nikhil hit 4:37/3:30/2:16.7/59.6 all on his own. Legendary effort.  D Casha nd Edlyn hit 5:15/3:53/2:35/64.  MD Group hammered a 500 at dream pace (70-72) followed by 50 seconds and 300m in under 45.  This was followed by 10 x 100m sprints with over unders.Great efforts.  MD guys then hit 10 x 200 (kicking last 100) with hurdle drills.   Developmental group hit 20 x 200m on a 80-90s cycle followed by 10 x 100m sprints with over unders.  small coolie followed by squats (2 x 20 reps, 1 x 10 reps  at 100% BW )

Wednesday 4/30/14– core (2 x 5:00 of assisted core followed by 2 x 90s of 100 ups).  groups then got in 4-6 miles at an uptempo pace (Guys got in 6 at 6:15/ mile- ladies hit 5 miles at 6:50ish pace, MD group hit 4 miles in 24 min).

Tuesday 4/29/14- Groups ran between 6-8 miles.  Top dogs hit 2-3 miles up and 4-5 developmental miles with 60s rest.  Guys mastered 6:10/6:00/5:50/5:40/5:30, Girls hit 6:15/6:10/6:00/5:54.

Monday 4/28/14 3 miles up- SDS (8) followed by 4 x 800m on a 2:00- 2:30 cycle.  Kids then cooled down to HSS for 18 x 100m barefoot strides and squats of 20/ 15 and 10 reps at 100% BW.

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Week of 4/21/14

Saturday 4/26/14– top dogs hit 2 miles up and between 9-10 miles hard followed by 18 x 100m fast.  Nikhil led the dudes with 56 and change- D Cash led the ladies in around 70 or so. Those who went to Peddie kicked butt!!!! 5 more Pirates under 5 to bring total to 23!!!!!!! Lots more are right there!!!!!!!

Friday 4/25/14-either pre-meet or 120 power 200’s (kicking last 100) with drills and squats (3*15 @ 100% bw)

Thursday 4/24/14-kids ranb between 60-75 minutes on grass.

Wednesday 4/23/14-penn girls got in a pre meet.  everyone else got in core (2 x 5:00) before heading over to Conover.  At Conover most kids got in 16 x 200m on a 90s cycle.  MD got in 16 x 200m on a 70 s cycle (last 8 barefoot).  Top dogs got in 5 miles at lt (Vinci and Nippers hit 26:26 (5:15/mi). followed by 2 laps down and 12 x 100m. Squatters hit 3 x x 15 reps of 100% bw.

Tuesday 4/22/14-NOTRE DAME DUEL! SOME GREAT PERFORMANCES- PENNY PRS IN 16-8- TRIPLES TO SCORE IN 32- NIAL AND CRUZ PR IN 800! DISTANCE GUY 4 X 4 3:32!!!!!! TIMMY B CRUISES 9:54!!!!

Monday 4/21/14- those competing Tuesday got in 2 miles up- SD before getting in 3-4 miles easy and strides.  Penn crowd got in 3 x 15 reps of 100% BW squats.  Those not competing got in …A- 20 x 400m on a 1:40 cycle. B- 16x 400m on a 2:00 cycle and C- 14 x 400m on a 2:15 cycle.  Last Bulk Quarters day for many- a happy day!!!!

Week of 4/7/14

Wednesday 4/9/14-2 miles up- kids either hit a 4.2 mile time trial or developmental miles- Guys hit 6:00/5:40/5:20/5:00, girls hit 6:20/6:10/6:00/5:50.  2 miles cooldown .  MD crowd hit 5 k fast followed by 500m at G800.

Tuesday 4/8/14– Kids either hit a progressive run of 3 miles and 3 miles or ran against Allentown.

Monday 4/7/14-2 miles up followed by SD and ….a-26 x 400m (1:45c), b-20* 400m (2:00) 16*400(2:10c).  Those competing tomorrow got in 7-9 miles on grass.  For a select few – 15 minutes up- 25 minutes at 75% followed by 7 minutes at 85%- 14 minutes down.  Ladies got in 2 miles up- 3 miles at 75%, 1 mile at 85% and 2 miles down   Squatters got in 3 x 20 @ 90%

Week of 3/31/14

Sunday 4/6/14- those who raced yesterday were scheduled to run 75-90 minutes and 20 x 100m

Saturday 4/5/14- Long run of between 7-14 miles or compete at Howell Relays!

Friday 4/4/14- if competing at Howell relays kids ran 55 minutes and 12 x 100m

Thursday 4/3/14- Power or  55 minutes and 12 x 100m Power group hit 2 miles up- SDS (8) followed by a fast 300 and 12 x 150m with drills. squatters hit 3*15 reps at 90% BW

Wednesday 4/2/14- either run duel vs Trenton or get in a 5k time trial (Moshman led all in 17:51)

Tuesday 4/1/14-  grass loops

Monday 3/31/14- a- 30*400 1:50, b (a)-25*400 (2:10), c- 18*400 (2:30).  Penn group got in 800 at 2:26 followed by 30 second rest and 400 at 70.  2 laps followed by 10 x 300m.  Squatters finished with 3*15 reps at 90%