Saturday 12/03/16– 9-11 miles steady top dogs and dogettes ran 800m fast followed by 800m easy.  Those who did not complete the 800m kicker did 10 strides.

Friday 12/02/16– Hour Run

Thursday 12/01/16– 15 min up followed by SDS 8 LD groups repeated Mondays workout followed by 10x60m 2 laps down. MD group did 2x400m @ goal 800m followed by 10x60m.  Developmental did an 800m TT and 10x60m.

Click on below and watch!!!!

https://www.nzonscreen.com/embed/d1c5d19add28710c

Wednesday 11/30/16– quick leg drills followed by 2.2 miles to Conover Park.  top dogs ran 5 measured miles in 28:45 (5:45/ mi) and a 600m kicker led by Kevin Hudson in 1:38 (4:20ish pace). short cooldown.  Kelsey and Julio led the ladies in 34:xx.  their 600 was in around 2 flat (5:20)

READ

Tuesday 11/29/16- Form drills followed by 2-3 miles steady and 2-3 miles progressive.

Monday 11/28/16-  15 min up followed by SDS. Top group did 1600m @ goal 3200m pace(Boys 4:43/Girls 5:31) 8 minute jog and 800m at goal 800m pace(Boys 2:08/Girls 2:35). 2 Laps down followed by core and team stretch.  Mid-D did 800m in 2:06, 7 min jog and 400m in 56-57.  B group did an 800m TT followed by a 400m TT lead by Cole Newsworth in 2:18 and Calen Yao in 63.

Everyone who is worthy of wearing the proud yellow jersey should take it upon themselves to get in 5 runs this week.  This weeks mileage should be between 30-40 miles(6-8 miles a day) and everyone should be ready for a workout monday

Monday 11/14/16– Kelsey ran 3 miles up- SDS (8) followed by an easy walk through at 50% of goal distance.

She ran a continuous  2500m hitting laps of 72, 88, 91, 85, 84, 83, fast 100.  1.5 miles down. Looked easy she’s ready to go.

Sunday 11/13/16-Kelsey runs a nice long run  and a few strides.

Saturday 11/12/16-  bad day.

Friday 11/11/16-  easy distance

Thursday 11/10/16-easy distance

Wednesday 11/9/16-easy distance

Tuesday 11/8/16- easy walk through

Monday 11/7/16– steady run of between 8.5-9.5 miles followed by 10 x 100m for those scheduled to compete this weekend.  Alternated ran classic 4-3-2-1.  Jake led the dudes in 4:42/3:39/2:18/64 rest= half the distance of last rep. Serena and Julia ran 5:40/4:15/2:47/75.   2 sets of 100/30/30 TT after workout.

Cheat Sheet JV States 11/2/16

Thompson Park, Forsgate Dr. Monroe N.J

Bus leaves at 1:00 P.M.

Warm up– 15 minutes, stretch, report to line 20 min. before start for drills and 8 x 100m strides.

JV Girls Champs-Julio, Serena, Mita, Jess C, Maddy , Edwina, Hesterberg

JV Boys Champs– Kevin, Jake, Dexter, Adhwin, George, Austin, Conor.

Boys Blue– Vijay, Gordon, Chamberlin, Manny, Max, Dean, Nishad

Cooldown is 5 min jog and 5 x 100m.  This is NOT OPTIONAL.

Sunday 11/6/16- recovery run of 65-75 minutes.

Saturday 11/5/16- Sectionals! Boys do well!!!

Friday 11/4/16- either a pre meet run or a bowl beater for our alternates!!!

Thursday 11/3/16–

Wedensday 11/2/16– 15 min up followed SDS and 5k race results here. Five and Five to cool down.  Varsity got in steady distance followed by strides.

Tuesday 11/1/16– Pre-meet or steady mileage for varsity(no strides)

Monday 10/31/16- most kids got in steady mileage 5-7.  finishing with 10 x 100.  top dogs got in 15 minutes up, SDS (8) followed by 2 x 7 laps at goal 5k pace with 6 minutes rest in between, short cool down and core followed.