|Race||Bus Time||last meal||warmie||race|
|Girls Frosh A||9:00||9:45||12:05||1:05|
|Boys Frosh A||9:00||10:00||12:20||1:20|
|Boys Varsity A2||11:30||11:05||1:35||2:35|
|Girls Varsity A||11:30||12:15||2:35||3:35|
Sunday 10/4/15– those who raced yesterday ran between 75-80 minutes on grass followed by a dozen strides.
Saturday 10/3/15– Those not racing hit he track for 15 minutes up- SDS (8) followed by A – 14 x 400m on a 2:20 cycle, B- 12 x 400 on a 3:00 cycle (followed by a 200m kicker). Pirates tear it up at SC!!!
Friday 10/2/15– 20 – 40 minutes indoors after drills.
Thursday 10/1/15-great quick article http://spikes.iaaf.org/post/mohammed-amans-words-of-wisdom
Most kids ran 20 minutes up, SDS (8) followed by 5-7x 100m at goal 5k with 200m strict jog between, cooldown was 20 x 100m on a 40s cycle. Those racing this weekend ran 7-9 miles on grass and 20 x 100m on a 35-40s cycle.
Wednesday 9/30/15-2.25 miles up to Conover Park, from here groups assembled to
A Boys 5 miles at 6 min pace and 1 mile at 5:10-5:40 pace followed by 12 x 100m on a 35 sec cycle.
A Ladies 4.3 miles at 75% followed by 1200m at 85%, 12 x 100m on a 40 s cycle,
Those not competing this weekend got in 4.3-5 miles with 12 x 100m 7-9 on the day
Tuesday 9/29/15– 2 miles up SDS (8) 2-4 mile race, cooldown of 2-6 miles. Results here
Monday 9/28/15– most kids ran between 6-9 miles on grass. Very tipiity top guys n gals 2 miles up- SD, and between 3-5 Developmental miles followed by 20-30x 100m on a 30-35s cycle. Squat routine followed with 5*12 reps at 120/130/140/150/160% BW
Saturday 9/26/15-Practice at Turning Basin Park 8:00 am!!!! Those injured must meet at HSS at 7:45!!! top dogs ran 13.5 miles (last two miles 5:50/mi), 2nd group ran 12.5 last mile hard) last group ran 11.5!
Friday 9/25/15-tired pirates either hit Montanas (1.75 miles up, SD and A- 22*300m on a 80s cycle, B(a)- 20*300m on a 90s cycle, or C(b)-17*300m on a 100s cycle). A few runners did an intro bowl beater. Guys ran 6 laps at G5k , rested 30 seconds 300m all out, rest 100m jog- 6 laps at G5k.and 8 x 200m @ 35 on a 70s cycle. Girls did the same without the 200’s Squatters hit 4*10 reps at 150% BW and 1 legged ups!
Thursday 9/24/15-kids ran between 6-10 miles on grass at prescribed paces.
Wednesday 9/23/15-7:30 am practice at Turning Basin Park!!!! kids shook out for 10 minutes and ran 9-10 miles up tempo. Pirates were led by Timmy B (57:30 -5:45/ mi) Sam (58:46-5:52/mi) Dexter and Yuta (59:29 -5:57/mi) and Christina (60:36- 6:45/ mi 9 miles) 10 min jog shakedown for between 10-12 on the morning
Tuesday 9/22/15-8 min wall sit followed by stretching and lower leg exercises. From here Pirates ran about 40-50 min with either 10 x 100m on a 40 s cycle or ..Timmy B ran 15 minutes at 5:30 pace, Crancan ran 15 minutes at 6:15 pace, afterwards Pirates squatted 4*12 reps at 150% BW and 5*7 reps of dynamic lunges.
Monday 9/21/15– Pirates warmed up 16 minutes SDS (8) followed by a 5k race and 20 +10. Christina went 10/ 10/ 10/ 10 (10 minutes easy- 10 minutes at lt- 10 minutes easy 10 x 100m. Tima nd Sam went 12/12/12 12 minutes easy- 12 minutes at LT 12 x 100m. Good day results below.
Saturday 9/19/15– kids ran between 10-14.5 miles at a good pace followed by 10*100m. Top dogs hit 14.5 – 1st 7.25 at 6:20- last 7.25 progressive- Tim and Sam led all in 26 in change for the last 4.5. Ladies hit 11 miles steady and 1 mile fast- led by Little Julia in 6:20!!!!! Good day.
Friday 9/18/15– 3-4.2 miles up to Community park and 5-6 loops of .8 mile loop at a prescribed pace. Squatting after.
Thursday 9/17/15– most kids hit 1.75 miles up- Montanas (A Boys 35*300m on a 90s cycle, B Boys (A Ladies )-25*300m on a 100 second cycle and C Boys (b ladies)- 23x300m on a 110s cycle. – 1.75 miles down. A Few others went to the track and ran 23 minutes up- SDS (8) followed by 2 x 2400m at 100% goal 5k pace (8 min rest between each) followed by 2-3 x 800m at goal 5kpace (4 min rest)- 23 minutes down.
Wednesday 9/16/15-kids ran 3-4 miles up to Community Park before running an additional 4-5.6 miles at a prescribed pace- A- 6:15/mi, B- 6:45-50/ mi.
Tuesday 9/15/15– 1st meet! some great performances! Pirates start year with a pair of victories!!!!!!! Warm-up was 16 minutes SDS (8) and coolie was 40 minutes for top guys and 20 and 20 for everyone else for between 5-10.
Monday 9/14/15- Practice will be held at 8:00 am at Mercer County Park (Marina) . kids ran the course 2-3 times before sprinting 10-12x 100m.
Saturday 9/12/15– Practice @ Turning Basin Park at 8:00 am
Friday 9/11/15– Montana’s P2!
Thursday 9/10/15-kids ran between 6-9 miles after some Moosey Boot camp!
Wednesday 9/9/15– 5-9 miles followed by a 1 mile kicker and 2 laps easy for between 6-10
Tuesday 9/8/15– 1 mile up- top dogs hit developmental miles of 610/600/550/540/530 and 8-10 x 200, 1 mile down and squat routine of 4*7 @ 150%, EVERYONE ELSE hit 25*200 on a 90 sec cycle.- 1 mile down.
Monday 9/7/15- 6-8 miles OYO, Happy Labor Day
Saturday 9/5/15– top guys ran 14.5 miles at 6:20/ mile, top lsadies ran about 11 at 7:20/ mile. 20 x 100m on a 40-60 sec cycle.
Friday 9/4/15– 1.8 miles up , Montana’s (17-, )1.8 miles down and lifting (5x 5 reps of squats 150% BW)
Thursday 9/3/15– loops on grass, top dogs hit 4 miles up and 6.4 miles on grass for a total of 10.4
Wednesday 9/2/15– for most kids 6 min wall sit followed by form drills and 20 minutes up followed by 6 x 1k reps on grass with a 200m recovery and 20 x 100m strides on a 40-50 second cycle.. A Boys- 4 miles up followed by developmental miles schedules at 6:10/6:00/5:50/5:40/5:30/5:20 and 20 x 100m on a 40 sec cycle. Girls hit some mile reps from 7:10- down to 6:40. squatters squatted 5 x 5 reps of 150% bw
Tuesday 9/1/15– quick core followed by
Boys A-8 miles on grass, 1 mile at goal 5k, and 20 x 100m on a 40 s cycle.
Girls A (Boys B)-6 miles on grass- 1 mile at Goal 5k and 20 x 100m (50 sec cycle)
Boys C (Girls B)- 4 miles on grass, 1 mile at Goal 5k and 20 x 100m on a 60 s cycle.
Monday 8/31/15– kids warmed up for 15 minutes and did some stretches and drills- followed by ..
Boys A- 10 miles at a good clip.
Girls A and Boys B 8 miles.
Boys C and girls B- 6 miles
Everyone finished with 20 x 100m.