Assignment for 1/27/15

Sunday 2/1/15– Nikhil and Rancan Shatter meet records! Rancan sweeps distance events!!!!

Nikhil (3) Rancan (2)

 Saturday 1/31/15-most everyone ran 80 minutes indoors at south (temps very cold).  Those competing tomorrow his pre meet.

 Friday 1/30/15– top guys and gals hit between 8-10 miles steady.  Most kids ran 1.2 miles up- 4-5 x 1 mile at LT (233 m rest jog) and 1.2 miles home.

 Thursday 1/29/15-kids ran 2.2 miles to Conover Park and ran 4-5 miles at a good clip.  Top dudes ran 27 flat.

Wednesday 1/28/15– top dogs and gals got in some reps at goal pace (800’s at G32/ 400’s at G 16) followed by 6 x 200m at 800 pace.

Tuesday 1/27/15

Everyone should begin day with usual core routine including 3 x 60s 100 ups and 3 x 30 second froggies.

  • LD guys (Sam, Tom, Nikhil, Tim, Zach etc) get in 35 minutes at Maintenance pace (6:20-30) followed by 25 minutes at 80-85 % (5:15-5:35 EFFORT– it may seems lower due to footing, clothing etc) work on running at LT sensation- pay attention to breathing and DON’T BREAK THRESHOLD– just train that line. Finish run with 15 minutes at Maintenance pace.
  • LD ladies (DCASH , CRANC, , AH) should hit the same workout but at 6:10 (CRanc and D$)- 6:30 (HEST) .
  • MD guys should get in 25 minutes up followed by 2 x 10:00 at 5:30/ mi (Sarah hit 6:40/ mi ).  2-3 focus break in between  rep.  finish with 10 minutes AND 10 X 100M .
  • EVERYONE ELSE- PLEASE RUN 30 MINUTES EASY – 20 MINUTES HARD, AND 10 MINUTES EASY.
  • IF YOU HAVE ANY QUESTIONS PLEASE EMAIL ME.

Monday 1/26/15

 

LD GUYS N GALS–  75 MINUTES AND 10 X 100M

MD GUYS AND GAL– 60 MINUTES AND 10 X 100M

DEVELOPMENTAL GROUP- 60 MINUTES STEADY and 10 x 100m

EVERYONE SHOULD GET IN CORE- STAY OFF BUSY ROADS- OBSERVE COMMON SENSE.

 

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Week of 1/19/14

All PXC athletes competing at Peddie on 1/22 may run on their own from 1/23-25 but MUST report to practice on Monday!!!!!!!

Sunday 1/25/15-Counties (7:30 bus time)

Saturday 1/24/15– Pre Meet (Nikhil 10 easy)

Friday 1/23/15– those competing at Counties must meet at HSS and complete assigned run.

Thursday 1/22/15-Practice at 3:10/ Peddie bus leaves at 5:50!!!!

Wednesday 1/21/15-if competing tomorrow Pirates got in 6 miles- others ran duel meet vs. Lawrenceville.

 Tuesday 1/20/15-6-10 miles on grass.

Monday 1/19/15- 2 miles up followed by SDS (8 ) and …

Top LD guys- 2000m @ G32- 8 minutes rest, 1000m at GMP – 8 minutes rest, 500m at G800 followed by 4 x 400m at Goal mile (400 rest) – Top LD ladies hit 1000m @ GMP- 8 minutes followed by 5 x 600m with full rest @ MGP.  Everyone else hit 10-12x 400m at MGP with 125m walk/ jog rest.  Cooldown was 2 laps and squatters hit 5*15reps at 100-125% BW

Week of 1/12/15

Saturday 1/17/15-kids ran between 9-15 miles followed by 10-20 x 100.  MD hit 11 miles followed by 1 miles hard and 20 x100m.

Friday 1/16/15-Guys match girls efforts!!!! Boys double victors!!!!!!

those who didn’t compete at states hit 16 x 200m with 125 m walk recovery.

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Thursday 1/15/15Girls let it rip!!!!!!!!!

Nikhil get 10 miles on grass- everyone else hit between 6-10 miles.

Wednesday 1/14/15– some gals hit pre meet- dudes running Friday hit 10 miles on grass. Developmental crew hit 5.7 mile fartlek.

Tuesday 1/13/15– core followed by……most kids hit 2.2 miles up before getting in 4.2-5 miles at 80-85% (Tim B led all in 27:08/ Christina hit 31:16).  Developmentals hit 400m kicker and a lap down.  Nippulimood hit 2 x 800 at GMP followed by 8 x 200 @ 30, DCA$H hit 800m at GMP followed by 200’s @ G800.  Good day!!!

Monday 1/12/15-most kids warmed up with core before getting in 2 miles up- SDS (8) and 8 x 400m @ GMP- Top LD hogs hit 6 x 800m at G32 pace, Top ladies hit 2 x 600m at GMP with full rest followed by 2 x 400 and 2 x 200.  DCA$H hit 4 miles up and 2 miles on 12:20 followed by a few fast 200s. MD hit  600m at G8 followed by 500m at G8 and some 150s (fast-float-fast) – Nikhil headed to tp for 14 mile sat 6:10/ mi- everyone finished with a few laps down and 5 x 15 reps at 100-125% BW

Week of 1/5/15

 Thursday 10/8/15-incredibly cold out- nonetheless the Pirates were able to get in solid work.  MD hit 4.2 miles at Marathon pace- top dogs hit 7.2 miles and top ladies hit 10k.  Day we begun with core.

Wednesday 10/7/15– those who didn’t compete warmed up for 15 minutes before settling into two groups .  Everyone hit 12*275 on a 1:40 (a)- 2:00 cycle.  15 minutes down.

Tuesday 10/6/15– kids had to stick on campus due to poor weather conditions (20 with snow) but nonetheless got in between 4-10 miles on the mile loop. Workout was preceded by core.

Monday 10/5/15- top dogs and ladies hit 2 miles up and between 4.2-5 miles at LT both landed around 27 minutes at the top end, 2 laps down followed by 5 sets of 10 reps at 125% BW.