Monthly Archives: September 2015

Race Assignments for 10/3!!!

Shore Coaches
Race Bus Time last meal warmie race
Girls JVA 9:00 9:10 11:30 12:30
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
Bys JVA 11:30 1:15 3:35 4:35
Advertisements

Week of 9/28/15

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

Vets BOYS 9-29-215

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

Week of 9/21/15

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.

1 2 3

Week of 9/14/15

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.

Week of 9/7/15

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