Monthly Archives: September 2016

Week of 9/26/16

Saturday 10/1/16– Shore Coaches 10/1/16 Cheat Sheet Race Bus Time Last Meal Warm Up Drills at  Start Gun Cooldown JV Gals 9:45 9:15 11:30 12:10 12:30 20/20 Frosh Girls 9:45 9:45 12:05 12:45 1:05 20/20 Boys Frosh 9:45 10:00 12:20 … Continue reading

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Week of 9/19/16

Saturday 9/24/16-10-17.5 miles followed by 10 – 20 x 100m for a total of between 11-18 Friday 9/23/16-tons of core followed by an easy run and 20*100m Thursday 9/22/16-wallsit followed by 3/2/2- 1.6 miles up SD, top dudes ran 11x … Continue reading

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Duel Meet Results 9/16

Dudes 9-13-16-boys-meet-results-south-north-robb-ham-west-steinert-hights   Ladies 9-13-16-girls-meet-results-south-north-robb-ham-west-steinert-hights

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Week of 9/12/16

Saturday 9/17/16-top group of dudes ran 14.5 steady followed by 3 x 1 mile at 6/mi and 10 x 100m for 18.  Top ladies ran 11 steady and 2 x 1 mile and 20 x 100m for -14 Great week … Continue reading

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Cherokee Challenge Info

Cherokee Challenge 9/10/2016 Bus Time- 7:00 am Cherokee HS Cherokee High School 120 Tomlinson Mill Rd Marlton, NJ 08053 Race Last Meal Warm up Report to Line Gun Freshman Gals 6:30 8:40 9:20 9:40 Freshman Dudes 6:50 9:00 9:40 10:00 … Continue reading

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Week of 9/5/16

Sunday 9/11/16- 9-11 miles recovery for those who want to be GREAT!!! 0 miles for those whom are holding us back!!!!!! Saturday 9/10/16- 2 miles up- 2 miles race and a long cooldown for between 6-10 miles Friday 9/9/16– 20 minutes easy followed … Continue reading

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