Monthly Archives: October 2014

Week #18(Week of 10/27/14)

Saturday 11/1/14-10 k @ Thompson Park.

Friday 10/31/14– Happy Halloween!!!! nobody cares…Pirates got in 2 miles up- SDS (8) followed by either 12*200 or (for the top dogs and gals) 2400m at Goal 5k, 8 min rest followed by 3 x 800m at a decending fast pace (5 minutes rest) – 2 laps to 2 miles down.

Thursday 10/30/14-top dogs hit 4 miles steady and 4 miles at LT followed by 10*150m, top ladies hit 3.5 up followed by 3.5 at LT and 10 x 150, most guys and gals hit 4 miles steady and 2 miles at lt followed by 10 x 150.

Wednesday 10/29/14-easy run on grass. 6-8 miles

Tuesday 10/28/14-most kids hit 8 laps up- SDS (8) followed by classic 4-3-2-1, 2 laps down.  Top dogs and gals hit 2400- 2000- 1600- 1200 @ track 5000m pace.- finished with  4 x 200.  8 minutes rest between long reps, 2 laps down.

Monday 10/27/14-7 minutes wallsit followed by 2 x 75 s 100 ups and 2 miles to Conover Park where the Pirates ran between  3.5-4.2 miles of LT and 2 miles back before taking part in 11 x 150m on the track, Total mileage between 8.5-9.2

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Week #17(Week of 10/20/14)

Saturday 10/25/14-11.5- 15 miles steady and 10- 20 x 100m

Friday 10/24/14-2 miles up- 3 miles race, 1-2 miles down.  Boys V got in 30 minutes with a 30 second burst every 3 minutes – 20 strides for 10 on the day.

PIRATES  SWEEP COUNTY CHAMPS! WIN BOTH VARSITY RACES AND BOTH JV RACES!!!!!!!!

IMG_3666[1] IMG_3668[1] IMG_3677[1]

Thursday 10/23/14- pre meet of between 4-6

 Wednesday  10/22/14-recovery run (LGL)

Tuesday 10/21/14-recovery run on grass (watch movie LGL)

Monday 10/20/14- most guys and gals hit 20 minutes up, SDS 8 followed by 8 x 200m and 2 miles down.  Top ladies hit 20 up, 19 minutes at LT and 8 x 200m followed by 2 miles down.  Top dogs hit 30 minutes up, 17 minutes at LT and 8 x 200m followed by 2 miles down.  Top PIRATES squatted 4 x 15 reps at 125% BW

County Info!!!!

Mercer County Cross Country Championship

Site:  Thompson Park

Date:  Friday October 24th, 2014

Course:  All Races 5K

Races:

            1:30 Freshmen (Boys and Girls combined)

            2:15 Boys Varsity

            2:45 Girls Varsity

            3:15 Boys JV

            4:00 Girls JV

Week #16(Week of 10/13/14)

Saturday 10/18/14– most kids got in 9 miles followed by 1-2 x 1600m and 20 x 100m.  Top dogs got in 10 miles followed by 4 x 1 mile at MVOT and 20 x 100m for 15.  Top ladies hit 9 miles plus 3 x 1 mile at 90% and 20 x 100m for 13.

Friday 10/17/14-regeneration run of between 7-11.5. followed by stretching

Thursday 10/16/14– most kids got in 20 min up and repeated last week’s workout of 5 x 1000m @ Goal 5k.  The very tippy top guys and gals got in 5-4-3-2 (  laps )-followed by 3 x 200m .  squatters hit 4*15 r @ 150% BW

Name 2k 1600 1200 800
Nikhil 548 435 323 210
Timmy B 603 446 330 212
Sam Zach Zabih Tom 624    458 340 213-218
Rancasey 7:10 (too slow) 526 407 223!!!
Edlyn, Haley, Alex 718 551 418 243
Bacher 752 612 442 303

Wednesday 10/15/14– 45 minutes at MP before heading out on track for 45 minutes steady.

Tuesday 10/14/14-most kids warmed up 2 miles SDS (8) followed by a 5k race – guys got in 10 x 10- ladies got in 20 x 20, (top gals got in 30 minutes steady with 30 sec bursts.

Monday 10/13/14- 40-60 minutes

Remaining Meets (as of 10/10/14)

Date Meet / Location Time
10/14 Mercer Co. Park 4:15
10/24 Mercer Co Champs- Thompson Park, Jamesburg, NJ TBA
11/5 State JV Champs Girls 3:40- Boys 4:00
11/8 Sectional Champs- Thompson Park, J-Burg, NJ Boys 10:00/ Ladies 10:50
11/15 States- Holmdel Park Boys 12:00 , Ladies 1:00
11/22 MOC- Holmdel Park Boys- 11:00/ Ladies 11:45
11/29 Nike NE Qualifier- Wappinger Falls Boys 12:00/Ladies 12:35

Week #15(Week of 10/6/14)

Sunday 10/12/14-practice at 7:30 am to accommodate SAT crowd, most kids got in the 17 x 300 m , Christina ran 6 x 800m @ 235/240/243/244/242/243

Saturday 10/11/14-those who could attend practice (massive SAT weekend blowout) got in 2 miles up, and either 17 x 300m with a 100m walk between OR (A Boys ) 8*800m on a 5 minute cycle in 232/227/226/224/225/225/226/225/, ladies hit 6 x 800m on  a 5:30 cycle in 244/247/241/244/247/241 quick cooldown.Nikhil went long today running 16.2 miles at 6 min/ mile.

 Friday 10/10/14-kids ran to Conover Park and completed a longish run of between 9-13 miles .

Thursday 10/9/14-Top dogs hit 30 minutes up followed by 5 (Nikhil hit 7) miles at MVOT, avg’ing abt 5 40-6 minute pace with a 60 s ‘focus rest”.  Nikhil led all with 7 x 1600m in 550/543/529/528/521/last two in spikes on track -450/448. .  Ladies were led by Christina and DCA$H in 625/617/623/617/621.  Developmental groups hit 20 min up SDS (8) 5 x 1000m on 6(a)-7(b) minute cycle. 2 miles down.

Wednesday 10/8/14– 4 miles to community park followed by abt 7 miles on grass loop return to school for 11 miles. Ladies hit 3 miles and 5 miles for abt 8.  Developmental groups hit between 4-5 ,iles on grass loop for between 7-8 on the day.

Tuesday 10/7/14-meet at MCP- 2 miles up- 3 miles fast- quick coolie.  top Guys hit an additional workout 19 minutes of 1 on / 1 off followed by 11 minutes easy.

Monday 10/6/14- Nikhil got in 4 miles up followed by 6 x cruise miles in 504/515/512/512/507 90 sec focus break, and 2 laps down, top ladies got in 3 miles up and 4 x cruise miles  in 613/610/610/612 and 18 x 100m and the rest of us got in 6 miles steady and 18 x 100m