Friday 8/29/14-warmie followed by sprints and 4*34 reps at 70% BW squats
Thursday 8/28/14-run of between 6-12 miles in Bucks Co PA followed by our annual tube trib! great time had by all- best weather ever!!!!
Wednesday 8/27/14-long run of between 11.5-17.5 miles
Tuesday 8/26/14– kids hit between 6.2-7.2 mi;les before finishing 20 x 100m for between 7.2-8.2, Pirates followed this up with 4 x 15 squats at 140% BW. Top dogs avg’d 6:16/mi for their run.
Monday 8/25/14-kids ran 30 min up , followed by stretch and drills. then kids got in between 5.7-7.3 miles @ marathon pace followed by 20 x 100m for between 9-12
Friday 8/22/14– warmie followed by sprints with drills- kids hit squat regimen of 3*34 reps @ 70% BW
Thursday 8/21/14– kids ran between 60-70 minutes
Wednesday 8/20/14-pirates headed to Bell Mt for a long run- those not attending camp in A group hit 16 miles steady, everyone else hit between 11.5-12.7 miles. Coaches ate well.
Tuesday 8/19/14-quick core followed by between 6-10 miles and either 10 x 100m or 4 x 10 reps at 140% BW.
Monday 8/18/14- 10 minute shake out before the Pirates hit the 1 mile loop on the Greenway preserve. Top dogs hit 11 miles (Nikhil led all in 66 min) Top ladies hit 9 in abt 68 . B boys completed 9 as well. C Boys and B ladies hit 7. Cooldown was between 10-20 x 100m for between 8.5-13.
“There are two types of people in the world; givers and takers. The takers sometimes eat better, but the givers always sleep better.” – Danny Thomas
Friday 8/15/14-3-4 miles up followed by SDS and …..12 x 100m with overunders and …coes, 100 ups, mountain climbers, burpees, froggies, and split squats followed by 2 laps down followed by 3 x 34 reps of 70% BW.
Thursday 8/14/14– CLAYTON PARK! REMIND YOUR PARENTS THAT YOU’LL BE A LITTLE LATE!!!!
Wednesday 8/13/14-kids got to welcome Coach Bracey to the Pirate Family!!!! then proceeded to run…..A Boys- 16.5 and 10 strides for 17, B Boys and A Gals – 14.5 miles and 10 strides for 15, C Boys and B Gals- 11 miles and 10 strides for 11.5.
Tuesday 8/12/14-kids got in some core between 6- 10 miles followed by 4 sets of 7 reps at 140% BW
PRACTICE IS ON TODAY!!!! (8/13) Forecast predicts 0% chance of rain and 100% o’ pain!!!
Monday 8/11/14- 30 minutes easy followed by a quick team meeting and stretching. Afterwards …
A Boys 8.25 miles in 1300m MCP loop – NP led all with 47 low. (5:42/ mi)
A Ladies hit 7.3 miles in 51 low (led by DCASH) 6:50ish pace.
B Boys also hit 7.3 and C Dudes (B Ladies) hit 6.5 miles hard!
coolie was 20 x 100m on grass for between 9-13
Friday 8/9/14-30 minutes (A Group 4.2) miles up- SDS (8) followed by 12 x 150m with over unders and drills- 2 laps down – squatters hit 4 x 25 reps of 70% BW
Thursday 8/8/14-timed run at Princeton Battlefield (60 minutes) followed by 20 x 100m. Top dogs ran another 20 minutes at 6:00/ mile and 20 x 100m for around 11.5
Wednesday 8/7/14-kids ran between 12 (11.5+ strides) and 17 (16.2 plus strides). Top dogs avg’d 6:15/ mile
Tuesday 8/6/14-kids hit between 5-7 miles . Squatters got in 5 x 5 sets of squats at 140% BW.
Monday 8/5/14- 10 minutes shake out- followed by 6-10 miles at a good clip (Bason led all in around 64 hilly grassy loops at Greenway preserve, Top ladies hit 8 miles hard, B Boys hit 8 as well- B gals and C boys hit 6 good loops, cooldown was 20 x strides for between 8-12 on the morning.