Week of 1/30/17

Sunday 2/5/17– Sectionals, Pirates move on!!! Videos at youtube.com/piratexc

 

Saturday 2/4/17– 8:00 am practice at TBP.

Friday 2/3/17-steady distance and form 150’s for those competing this weekend, for everyone else they ran 2 miles up, SDS (8) followed by 600m fast and 12 x 75m fast.

Thursday 2/2/17-steady distance.

Wednesday 2/1/17– steady distance for those competing this weekend, for those not competing kids warmed up 2.2 miles and ran 5 miles at a good clip (Jillian abt 35, dudes around 29:30) followed by a 400m at a good pace and 2 laps easy followed by core.

Tuesday 1/31/17– those competing this weekend ran the classic NAU Preper, 600m all out followed by 20:00 steady and 10 x 100m sprint. Kevin led everyone through the 600 in 1:26 (Julio ran 1:42-1:43) .  Good day.

Monday 1/30/17– most kid a quick warmup of 15 minutes SDS (8) followed by 16-22x 400m on a 2:15, 2:30, or 2:45 cycle. Those who raced yesterday ran 70 minutes steady.  A few guuys ran race simulation of 2400m and 1200m followed by 12 x 400m on a 2:05 c.

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Week of 1/23/17

Group Monday Tuesday Wednesday Thursday Friday Saturday Sunday
LD Dudes TBA due to weather concerns. 2 miles up, SDS (8), 2400m at G32, 10:00 rest, 1200m at G16, 15×400 on a 2:05c, 2 laps down. 9 miles on grass 58 min 20 easy, 20m at LT, form 150’s. steady distance and form 150’s Pre meet Counties 7:30 bus
LD Ladies TBA due to weather concerns. 2 miles up, SDS (8), 2400m at G32, 10:00 rest, 1200m at G16, 12×400 on a 2:25c, 2 laps down. 8 miles on grass, 58 min 20 easy, 20m at LT, form 150’s. steady distance and form 150’s Pre meet Counties 7:30 bus
MD Dudes TBA due to weather concerns. 2 x Bowerman Drill followed by 12 x 200m @ 30seconds on a 65s cycle. 20 minutes steady, 20 minutes at 6:15 pace, easy 150’s. 20 easy, 20m at LT, form 150’s. steady distance and form 150’s Pre meet Counties 7:30 bus
MD Ladies TBA due to weather concerns. 2 x Bowerman Drill followed by 12 x 200m @ 30seconds on a 65s cycle. 20 minutes steady, 20 minutes at 6:45pace, easy 150’s. 20 easy, 20m at LT, form 150’s. steady distance and form 150’s Pre meet Counties 7:30 bus
Development TBA due to weather concerns. 16-20x 400m on a 2:20-2:50 cycle. 7-9 miles. warm up, 5k fast, cooldown. 2 miles up, SDS (8) followed by 400m time trial and 12 x 75m sprints. 8:00 am mandatory practice at Turning Basin Park. Off or OYO to meet mileage goals.

Week of 1/16/17

Sunday 1/22/17-75-85 minutes steady for those who competed yesterday.

Saturday 1/21/17-those not competing ran between 9-14.5 miles followed by strides.  Those competing at States …., Boys ran a very good DMR.

Friday 1/20/17– Top dogs ran 40 min and form 150s. 2 miles up (SDS(8) followed by 4,3,2,1 workout(4:54,3:37,2:20,60 for the leaders). and 8-10x400m on a 2:10-2:20c for the developmental A, everyone else ran 14x400m. 2 laps down and squatting

Thursday 1/19/17- Long aerobic distance on grass

Wednesday 1/18/17-most kids ran 5 miles up tempo- led by Dexter in 27:30 and Maddy V in 35 and change.  They followed this with a fast 300m and 2 laps easy for 8 on the day. Top dogs and ladies ran 20:00 steady and …

LD dudes and ladies ran 20 min at LT followed by 2 x (3x 300 at 3200, 1600, and 800 goal), Md ran 2 miles at LT before doing pacework of 400-300-200-100 with a minute rest between followed by form 150’s.

Tuesday 1/17/17-  3 miles steady 3 miles progressive.

Monday 1/16/17-kids either ran Peddie Meet (Congrats Cole for Breaking 5!!!) or ran 2 miles up (SDS(8) followed by…LD kids ran 75% of goal 32 distance at 100% goal pace followed by 8 min rest jog and 75% of goal 16 distance at 100% of goal pace followed by 2 laps easy and 14 x 400m on a 2:10 c avg between 70-74.  Gals did the same but did 12 x 400m on a 2:30c.  MD crowd did 2 x Bowerman drills (600/200 – 30 sec rest between reps- 10:00 between drills) followed by 12 x 200m on a 65-70s cycle) cooldown was 2 laps down followed by squat routine and core.

Week of 1/9/17

Saturday 1/14/17-kids ran 6-9 miles steady before running 4-5x 1 mile at LT, top dogs avg’d 5:20, KK led ladies in 6:05 avg. 10 x 100m, Kevin ran 5x 1 mile finishing very fast (near 5) Dev. Group ran 9-11.5 followed by 10 x 100m

Friday 1/13/17- most kids ran 2 miles up sds (8) followed by 10 x 200 fast and 2 laps down. Top LD dudes and gals ran 70 min steady, top md groups ran 60 steady and 6 x 150m, core and front squats after (3 x 15 reps at 80% bw)

Thursday 1/12/17- those not competing at Princeton Invite ran 2.2 miles easy followed by 5 miles hard (led by Andrew Ma and Nashad in 28:50/ and Jillian in 35 and change) followed by 300m fast and 2 laps easy.  Princeton Invite Results HERE

Wednesday 1/11/17- those running tomorrow ran between 45-55 min and 150’s, those not racing at Princeton ran 15 min up,  sds (8) followed by 1200m at goal mile pace followed by 16 x 200m with 125m jog, 2 laps down and squats (3 x 15 reps of front squats at 80% BW)

Tuesday 1/10/17– top dogs ran between 55-70 min and finished with core, dev group ran 6 miles (last 3 progressive)

Monday 1/9/17– forced to run indoors due to cold temps, 20 minutes steady, 22 min at lt, top dogs and ladies ran 6*275m with equal rest interval followed by 5 min easy running and 2 x 8 min sit ups.  Developmental group did not run 6 x 275m.

Week of 1/2/17

Sunday 1/8/17–  85 -90 min steady

Saturday 1/7/17-9-14.5 miles steady or Lavino relays- kids did great!!!!

Friday 1/6/17– 2 miles up- 1600m time trial followed by 14 x 100m sprints. or pre meet

Thursday 1/5/17-steady run of 60 minutes on grass and 2 x 7:30 of sit ups.

Wednesday 1/4/17-  7 miles lead by nishad in 43 in change B group did 10k and C group did village(fitness test).Everyone else ran CVC relays.

Tuesday 1/3/17- 30 min steady on track, workout minimized due to poor weather conditions. 2 x 7 minutes of sit ups after run.

Monday 1/2/17- warm up- specificity followed by reps at 1/4thh of goal distance. Top LD dudes- 2 miles up, SDS (8) 2100 at Goal 32, 8:00 rest, 800 time trial, 2 laps easy 12*400 (2:10), 2 laps down. Top LD ladies, 2 miles up, SDS (8) 2100 at Goal 32, 8:00 rest, 800 time trial, 2 laps easy 10*400 (2:30), 2 laps down. MD- 2 miles up, SDS (8) 2*600 @ Goal 800,  7 min rest, 12 x 200 at 28 (33 ladies), 2 laps down. Developmental group- 2 miles up, SDS (8) 1100 at Goal 16, 2 laps easy, 12*400 (2:15/2:30/2:45c)