Monthly Archives: October 2017

Week of 10/23/17

Saturday 10/28/17-Thompson Park for longish run of between 9-13 miles followed by sprints down the finish chute.

Friday 10/27/17-Bowl Beater! 25 min warmup- SDS (8) followed by…Justin led the dudes in 9:52- 40 seconds rest- 69 400, 40 sec rest, 1600 in 5:06, Julia led the ladies in 11:33, 57 sec rest, 400 in 87, 40 sec rest, mile in 5:42.  Most of other kids ran 12 x 200m with full 200m rest.

Thursday 10/26/17-Same as Tuesday

Wednesday 10/25/17-top guys and gas ran 5k- 4.2 miles at threshold, Most kids ran 12 x 400m with a 200m sprint on very short cycles

Tuesday 10/24/17-50 minutes steady on grass after BIG 22’s

Monday 10/23/17-2 miles up, SDS (8) followed by- most kids ran 6 x 900m on a 3:30, 4, or 4:30 cycle. Top dogs ran 5 x 1 mile on a 8:00 cycle, top guys avg’d 4:58, top ladies ran 4 x 1 mile on a 9 min cycle, 2 laps down squatters back squatted 135-145 lbs , 5 sets of 5.

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Week of 10/16/17

Saturday 10/21/17-top guys ran 9 miles steady and 4 x 1 mile at LT followed by 18 x 100m , top ladies ran 9 miles steady and 2 x 1 mile at LT. Developmental groups ran 9-11 miles  and 2x 1 mile at 90% followed by 18 x 1000m

Friday 10/20/17-County Champs! girls win 6th striaght!

Thursday 10/19/17-45 minutes

Wednesday 10/18/17-45 ninutes

Tuesday 10/17/17– BIG 15’s followed by lower leg drills and 6- 9 miles followed by 20 x 100m on a 40, 45, and 50 s cycle.

Monday 10/16/17– quick core and stretches followed by lower leg drills and 20 min warm up, SDS (8) before most kids ran 6 x 800 on a 3:30-4:30 cycle followed by a 10 second rest and a 200m sprint, Top dudes ran 3 x 2k at LT followed by 2k at Goal 5k, Top guys ran 6:54, 6:53, 6:52, 6:01. To ladies ran 2 x 2k at LT followed by 2k at Goal 5k, Julia and Kelsey led the ladies in 8:05, 8:05, 6:59 (5:32 at 1500) cooldown for everyone was 2 laps easy and 10 x 100m barefoot strides. Squatters squatted 2 sets of front squats and 2 sets of back squats ( 5 reps each ) at 90% effort.

Week of 10/9/17

Saturday 10/14/17– 9- 13 miles at Washington Crossing Park followed by 20 x 100m

Friday 10/13/17-7-9 miles followed by form 150’s, day began with BIG 21’s!!!

Thursday 10/12/17-Big 20’s followed by lower leg drills and 1.7 miles up to Slepman Field for our grass loop. Most Pirates completed 7 x 800 on a 4-5:00 cycle, Top guys ran 4 x 1 mile at LT with 1 minute focus break, followed by one mile fast – two guys broke 5!!!, Top ladies ran 3×1 mile at LT followed by 1 mile hard led by Julio Mao in 5:45, Serena and Kavya ran 6 x 800 in spikes on a 5:00 cycle with a 2:53 avg (Kavya finished in 2:44), 1.3 miles back to school.

Wednesday 10/11/17- Big 20’s followed by lower leg drills and 6-9 miles followed by 20 x 100m barefoot strides for 7-10. Finished with 5  x 5 front squats at 115-125.

Tuesday 10/10/17-2 miles up, 5 k race, cooldown of 20 and 10.

Monday 10/9/17-lower leg drills, top guys ran 7 grass mile loops followed by 11 x 150, top ladies ran 6 x 11x 150, developmental ran 40 minutes and 11×150

Week of 10/2/17-

Sunday 10/8/17-70 minutes and 10 x 100m

Saturday 10/7/17-Shore Coaches

Friday 10/6/17-pre meet

Thursday 10/5/17– 30 minutes up, 4 x 800m at LT 11×150

Wednesday 10/4/17-same as Monday 10/2/17.  Only difference being Varsity went through their squat routine of 2x 5 of Low bar Squat and 2 x 5 of  front squat.

Tuesday 10/3/17-15 min up, SDS (8) followed by 5k race and 20 minutes followed by 10 x 100 for between 6.5-8 on the day.

Monday 10/2/17-Big 10’s followed by lower leg drills and ..most kids ran 50 min on grass followed bu 10 x 100m on a 45-55 s cycle.  Top   guys ran 7.5 miles on grass followed by 11x150m form drills, top ladies ran 6 miles on grass followed by 11x150m

Shore Coaches Cheat Sheet

Shore Coaches
When? 10/7/17
Bus Times -10:15 and 12:00 at High School South
Where? Holmdel Park 44 Longstreet Rd, Holmdel, NJ 07733
Warm-up- 15 minutes steady, Stretch, Drills (at line), Strides (at line) x 8.
Race Bus Last Meal Warm up Line Race
JV Gals 10:15 9:30 11:50 12:30 12:50
Frosh Gals 10:15 10:00 12:20 1:00 1:20
Frosh Dudes 10:15 10:15 12:35 1:15 1:35
Varsity Boys 12:00 11:30 1:50 2:30 2:50
Varsity Gals 12:00 12:30 2:50 3:30 3:50
JV Boys 12:00 1:30 3:50 4:30 4:50
After race everyone completes 25 minutes steady and 10 x 100.
On Sunday everyone must run 70 minutes finishing with 10 x 100.