Monthly Archives: September 2014

Week #14(Week of 9/29/14)

Sunday 10/5/14 those who raced SC got in 8-10 miles

Saturday 10/4/14Shore Coaches

Nikhil (16:02)runs 2nd fastest time SC in history ahead of Pirate legend Sam Macaluso (16:09), Rancan runs 3rd fastest SC time in Pirate History. Those who didn’t race ran 12 x 400 on a 2:30-3:00 cycle followed by a 200m kicker 30 seconds after the last 400 rep.

Friday 10/3/14-6-8 mi recovery run followed by an 800m kicker (josh z led all in 2:26)

Thursday 10/2/14– those competing this weekend got in a moderate run followed by a 200m kicker, everyone else hit 3 miles up- SDS (8)

Wednesday 10/1/14-kids warmed up with 3 sets of 60s 100 ups followed by 6-10 miles at Conover park. Top dogs hit 8-10(Nikhil hit 10) and top ladies hit 6.


 Tuesday- top dogs hit 75 min steady followed by 4 x 200m at G5k pace, and 2 laps easy, everyone else got in 2 miles up- SDS (8) followed by 5k hard and 20 / 20. RACE VIDEOS HERE

Monday 9/29/14- top boys got in 3 miles up followed by developmental miles of 6:00/550/540/530/520/510 and 20 x 100m on a 45 s cycle, Top ladies hit 2 miles up followed by developmental miles of 620/610/600/600 and 18 x 100m on a 60 s cycle.  Both groups hit 3 x 15 reps at 150% BW after. Developmental groups hit 3 miles on the roads followed by between 3-5 miles on grass and 10 x 100m.

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Week #13(Week of 9/22/14)

 

Read and educate yourself!!!!

Saturday 9/27/14– top boys ran a conservative 16.5 at 6:20 / mile- gals ran 14.5 in 1:40- each completed 10 x 100m .  Bracey groups got in – A- 11 miles followed by 2 x 1 mile fast and 20 x 100m, B- 11 miles and 1 mile hard followed by 20x 100m

Friday 9/26/14– kids will run on their own to reach mileage goals!!!!! Most kids got in Montanas 30-36*300m on a 2:00/2:10 cycle. some of the top kids took a swing at the first Bowl Beater in awhile- conditions were hot but results were even notter.  Guys and Gals got in 30 steady minutes followed by SDS (8) and 2 miles at G5k, 4-60 s rest, hard 400, 40-60s rest and G 1600.  Nikhil led all in 9:24/67/5:06, Deirdre led the gals in 11:33/82/5:5x cooldown was a 10 minute jog followed by 20 x 100m on a 45 9dudes) – 60 s (ladies cycle) folks then squatted 4*30 reps at 85% BW

Wednesday 9/24/14– day started with a 30 minute wall sit (you heard it right…3- 0) and was followed by a 2 mile run to Conover Park and …. A Group boys – 11 loops for 11.5 miles, A Group Ladies got in 8 loops for 9.5 and Bracey’s groups got in 5 for 7.5.  Good day

Tuesday 9/23/14– most kids got in 2 miles up followed by 3 miles race a nd 1.5-3 miles down before running 20 x 100m.  Top ladies ran 45 minutes warm-up and top dogs ran 50 minute cooldown for between 7-11

Monday 9/22/14- most kids ran between 6-8 miles on grass, top duders hit 3 miels up then 6 developmental miles (6) on a 60 s rest cycle in , ladies hit 5 with a 2 mile warmie and both finished with 20 x 100m .  Squatters got in 4 x 12 reps at 150% BW

Week #12(Week of 9/15/14)

READ

9/20/14– kids split into groups at TBP- top dogs led by Nippers hit 17.5 (plus 10 strides for 18)- (NPizzle hit 1:41XX (5:47-8), Zack, Sam, and Zabih nailed a 1:45 (6 flat), incredible performance.  Girls smoked 16.2 in 1:54!!!!!!!! (7:00/ miles) everyone else hit between 11.5-13.5 with a kicker and 10-20 x 100m. total mileage between 12.5-18.

9/19/14-light run preceded by core. total mileage 3.5-6

9/18/14-top dogs hit a HS version of Bill Dellinger’s famous Oregon, …2 miles up- SDS (8) followed by a 1200 with a positive split- (NP hit 66/71/74) followed by 10 k @ 6:00/ mi, and a 1200 at 74/71/66- a few laps down , ladies hit a similar workout with 4 miles at 7:15 pace in lieu of 10k. rest of the Pirates hit a great workout with Coach Siegle and Bracey at our special Montana locale- top group hit 30 x 300m on a 2:05 cycle, next group hit 24 x 300m on a 2:15 cycle. Squatters hit 3*34 reps at 80% BW

9/17/14-5 minutes of wall sits followed by 3 x 75 seconds of 100 ups and ran A group boys 10.5 miles at 6:30/mi, A Ladies (B Boys ) 8.5 miles at 7:15/mi and C Groups duders (B ladies) 6.5 miles.

9/16/14-kids ran at MCP- top dogs got in 5 miles up for extra miles, everyone else got in 2 miles up- SDS (8) and 5k race followed by 20 and 20 for between 7-11. Results for guys 9-16a , ladies 9-16b

 

9/15/14-top duders his 3-4 miles up and 5-6 developmental miles at- 6:00/550/540/530/520/ top ladies hit 630/620/610/600 all other hit 8 grass miles. cooldown of 20*100m -squatters squatted 3 sets of 8 reps at 150% BW

Week #11(Week of 9/8/14)

STAY COOL PIRATES, STAY COOL FOREVER

PXC

Saturday 9/13/14-  top dogs hit 16.5 in 1:42, Top ladies hit 14.5 at 1:52 and developmental crowd got in 11 miles, 1 miles hard and 20 x 100m for between 13-16.5

Friday 9/12/14– 3-4 miles up, SDS (8) followed by 6- 10 x 800 on a 5-6:30 cycle- quick coolie and 4 x 25 reps at 80% BW

Thursday 9/11/14-God bless you America! kids started with some Bracey Boot Camp followed by 6-10 miles on grass.

Wednesday 9/10/14-quick core followed by 35 minutes, dynamic stretching, form drills and ….A Guys – 3 x 2800m @ LT (175m focus jog between each) Nikhil led all with around 9:06, ladies hit 3 x 2400m @ LT at 9:42/9:35/9:30 with 150 m focus jog between each. Developmental group ran 35 minutes up and 4 x 1 mile at 85-90% on 8, 9 , 10 minute cycles, cooldown for developmental group was 20 x 100m , top dudes and ladies hit 20 steady minutes for between 10-12.

Tuesday 9/9/14– kids started the day with a quick set of core (6 minute wallsit and 3 x 1 minute 100 ups) followed by 3-4 miles on pavement and between  5.6 (c group ), 6.45 (A Ladies and B guys ) and 7.2 miles ( Honest A Group Guys ) – Pirates hit maintenance pace of 6:30 (duders) to 7:40 (chicas).  Total mileage 8.5, 9.5, 11.

Monday 9/8/14- top guys hit 4.2 miles up followed by developmental miles – top dogs hit 613/608/548/545/524/(Nikhil and Zabih added one on 5:23), next shift (7-14) hit 555/620/603/553/536 finish with 20*100 . Gals A were in two groups – Top ladies hit 630/619/614/604 , Squatters hit 3*7 @ 150% .  Most kids hit Jacob rd for some Montanas in 20-26x 300m on a 2:15- 2:25 cycle.

Week # 10 (Week of 9/1/14)

Saturday 9/6/14-Top dogs hit 17.5 (led by Nikhil in 1:46 (6:04ish/ mile)- ladies hit 16.2 in 2:04.  B Group Boys hit 13.5 plus 20 x 100m and developmental group ran 11.5 and 20 x 100m.

Friday 9/5/14-6 minutes of wall sits, 3 x 1 minute of 100 ups followed by …beat the clock- boys ran the mile loop until 7 Pirates ran 10 miles, Gals ran the mile loop until 7 gals ran 8 miles.

Thursday 9/4/14 top dogs and ladies hit 3-4.2 miles up SDS (8-12) followed by 4 x 800m (full rest -400m jog ) at 5k GP, 2 laps down and 5 x 75m sprints (with drills and overunders) followed by 3 sets of 34 reps at 75% BW.  Most PIRATES warmed up 2 miles and ran 1.5 miles hard followed by 10 x 75m with …overunders, coes, burpees, froggies, mountain climbers and 100 ups.  Good day despite heat.

Wednesday 9/3/14-kids hit a 5 min wall-sit before embarking on 3 x 60 s 100 ups.  after-which Pirates ran.. A- Group guys – 9 miles on grass followed by 600m in 1:44 and 20 x 100m , top ladies hit 7 miles on grass before getting through 600m in 1:58- 2:15 and 20 x 100- developmental group hit 6 miles on grass and 20 x 100m for between 7- 10.

Tuesday 9/2/14-Boys A hit 6 miles up followed by 4 DM’sd at 6:20/6:10/6:00/5:48 and 1 1 mile down for around 11.  Top ladies attempted a similar workout but succumbed to heat- D CASH was able to get in approximate 4.2 miles up- 4 x 1 mile finishing around 6 with a 1 mile cooldown for 9 Dev. crowd hit 1.6 miles up- and between 20-26 x 300m at 2:20-2:30 cycle followed by 1.6 miles down.  Squatters hit 4*15 reps @ 140% BW