Saturday 2/3/18– 10-14.5 miles and 10x100m
Friday 2/2/18– developmental group ran 8x200m fast and 6 x 75m with drills. Those competing at sectionals ran 1k at goal mile followed b a quick rest and 300m fast followed by 4 x 200.
Thursday 2/1/18-recovery run.
Wednesday 1/31/18-most kids ran 10-15 minutes easy followed by 4.25-6.2 miles up tempo followed by 10x100m. Those on the sectional squads ran a workout, guys ran 4x800m at goal 32 on a 4:45 c, top guys avg’d 2:18-19, followed by 2 laps easy and 6x400m at goal mile pace on a 2:10c., top guys avg’d 63. 2 laps down followed by upper body lift. Gals run 4 x 600m at goal mile pace on a 1:1 rest cycle followed by 2 laps easy and 8x400m on a 1:1 rest. 2 laps down and same upper body lift.
Tuesday 1/30/18– quick warmup- 55 pushups and 170 situps. 3.5 (ladies)-4 miles(dudes) at lt, 2 laps down and stretching. Top guys avg’d 5:25/mi
Monday 1/29/18-15 min up- kids ran between 16–25×400 on a short cycle those who competed yesterday ran 7.5-11 miles followed by lower body lift.
Sunday 1/28/18- 7:30 Bus time! Mercer Co. Champs!
Saturday 1/27/18-practice at 8:30 am Turning Basin Park. kids ran between 7.5-13.5 miles followed by 10 x 100m. Those competing tomorrow ran 20:00 easy and strides.
Friday 1/26/18- top kids competing at counties ran 7 (gals @ 7:15/ mi) to 8.5 (dudes @6:25/ mi) followed by 6x150m. most kids ran 15m up- SDS(8) followed by SDS(8) and 6x300m fast followed by 8x60m fast with overunders- 2 laps down. Top runners finished with this week’s core- 50 pushups and 160 situps.
Thursday 1/25/18-to ladies ran 2 miles up, Stretch, 5200m at LT (21:07 – 6:30/ mi), dudes ran 6k at LT (20:19)- @ 5:24/ mi. 2 laps down. core of 50 pushups and 160 situps.
Wednesday 1/24/18-most kids ran 15:00 up, 4.25 miles at 90% followed by 12x100m. Those competing this weekend ran 15:000 up- SDS (8) 10 x 200m at 800m pace (125m jog) 2 laps down and lift – 35 pullups, 5×5 bench press, 3×5 deadlift.
Tuesday 1/23/18-pushups (50) followed by 160 sit ups 6-8.5 miles, top dogs and doggettes ran 6x150m form drills
Monday 1/22/18-10:00 warm-up, followed by 4 x 100m and most kids ran 16-25x400m on a 2:10, 2:40, or 3:00 cycle. Top dogs ran 4 x 800m with full rest (7 min) times were 2:11, 2:10, 2:07, 2:03 for top guys, gals ran an 800m at goal mile (Kavya led in 2:29) followed by full rest and 3 x 500 at 1:31, 1:33, 1:33 with 5 min rest and 2 x 400 at 71 and 70 . Maddie and Jillian ran 2 x 2000m at 3200 pace followed by 4×400 at 81.. everyone ran 2 laps down. squatters squatted 3 sets of back squat (120- 155,) and 3 sets of front squats 1000-125.
Sunday 1/20/18-top guys run 8.5 miles steady at 6:20/ mile followed by 10 x 1000m
SATURDAY 1/19/18- PRACTICE AT HIGH SCHOOL SOUTH 8:30 AM- Bunch of different workouts-most kids warmed up for 15 min, SDS (8) followed by 30-40 x 200m with 125m jog dudes who races yesterday ran 13 miles on TP at 6:30/ mi and completed 10x100m. Jillian and Maddie ran 2 x 1600m at G 3200m pace followed by 4x400m at a little faster than goal- generous rest. Ladies MD group ran Bowerman drill 600-200 with 30 rest- Kavya ran 145/35- Kelsey right behind- followed by a jog and 10x200m fast with 125m rest jog. Austin Andrew and Lunders ran 4x800m at goal 32 (4 min rest) followed by 8×400 at 70-72 (3 min rest) 2 lap cooldown for everyone.
Friday 1/19/18– distance run of 6-8 mi and upper body lift for top ladies. Top dudes competed at State Relays- BOYS WIN!!
Thursday 1/18/18-pre meet for dudes, NJ state relays for gals, for those not competing this weekend kids ran 1200m at goal mile effort followed by 8 x 75m sprints.
Wednesday 1/17/18-either pre meet for gals or run of between 6-8.5 miles.
Tuesday 1/16/17-45 pushups, 150 situps, most kids ran 3 miles easy followed by 3 miles progressive led by top dudes in 16:45 finished with 10 x 100m. Those expected to compete this weekend ran 3-4 miles up, 3 (ladies)-3.5 (dudes) at around LT followed by 10x100m barefoot strides, dudes deadlifted 180 lbs (3×5) and benched 105. (5×5)
Monday 1/15/18-15 min up, SDS (8) dev group ran between 16-24x 400m on a 2:15, 2:45, and 3:00 cycle. Those expected to run this weekend ran 600-800m at goal pace followed by 10x 200m at 30 (dudes)- 35 (ladies), 2 laps down and squat routine.
Peddie Meet 1
Peddie Meet 1/9
Order of Events
NO SPIKES ARE ALLOWED!!!!!!!
Athletic Center GPS address, 155 Etra Rd.
1) 45 Hurdles/Shot
2) 45 Dash
3) High Jump-starts after Dash
9) 4X400/Mile Relay (V Only)
Girls first in Field events
Boys first on the track
Tentative Distance Lineup.
||VJ, Patrick Lee, Patrick Rancan, Cole N, Austin True, Adi, J Sauer, Andrew C
||Turcanununu, Stucker, Madu, Chelsea, Jillian, Lea, Maddy V, Chloe W
||Connor, Austin T, Cole N
||Lauren, Isabelle, Kelsey K, Mary P, Alexandra P, Jiya, Anna, Navya
||Kunal, Raj, Ninad, the Benefactor, Ben J
||Jillian, Maddy, Molly
I would also like Kelsey, Cole and Austin to run 4×4.
Sunday 1/14/18- off or 80m recovery run and 10 x 100m
Saturday 1/13/18-either Lavino relays or long run of between 10- 14.5 miles.
Friday 1/12/18-either pre meet or 1200m time trial followed by 75 m sprints.
Thursday 1/11/18-distance run or peddie meet
Wednesday 1/10/18-moderate run followed by mile reps at 75% of max- top gals ran 6:30/ mi- top dudes 5:45
Tuesday 1/9/18– 15: 00 up SDS (8) followed by developmental groups ran 18-25x 375m in our parking lot on a 2:10, 2:40 and 3:20- top dogs and doggettes ran through their goal paces with generous rest. Top guys ran 2 x 750m (2:10/2:08) at goal 3200 pace followed by 8 x 375m (59,57,59,58,57,58,59,56) at goal mile pace, top ladies ran 2 x 750m (2:27, 2:28) at goal mile pace followed by 6 x 375 at between 800-1600m goal pace short cooldown followed by squat routine. Other pirates competed at Peddie- some great marks were made Jillian won the distance events, plenty of PR’s over 800m King Kong Lundy took the 800, Ninad and Ben Fanta impressed in the 3200.
Monday 1/8/18-please run 70 minutes on a treadmill or safe road at maintenance pace- top guys are going to run 10 miles at 6:20/mi, top ladies 8.5 at 7:20/ mi. I will post race assignments tonight if I can. Peddie bus leaves at 5:30- meet begins at 6:30!
Sunday 1/7/17-practice at HSS at 12:00 pm (outside). Kids ran between 6.5-7.25 miles in horribly cold weather (15 deg) but with littlw wind, kids benched 60-70 lbs and deadlifted 125-165.
Saturday 1/6/17-practice at HSS at 8:30 am (inside) 50 minutes of running inside on a very tight loop, 20 minutes were very up tempo. Kids went through their back squat and front squat routine.
Friday 1/5/17– either bundle up tremendously and head outside or get on a treadmill- workout is 10 minutes easy, 20 min at 90% effort, 10 minutes easy. tummy time of 40/40/ 110x 2
THURSDAY 1/4/17-RUN 1 HOUR ON SAFE BACKROADS AFTER STORM OR TREADMILL IF AVAILABLE. FULL CORE ROUTINE!!!!!! NOT MOTIVATED? WATCH THIS
Wednesday 1/3/17– those not competing ran 4-7 miles followed by strides, those competing ran at CVC relays.
Tuesday 1/2/17– 15:00 up for most, followed by quick stretch and …developmental A dudes 20 x 400m on a 2:14 c, Dev B dudes and DA gals 16x400m on a 2:45 c and DC 14x400m on a 3:15 c, 2 laps down. Those competing tomorrow ran 40m at 6:20 (dudes) -7:20 (gals) pace followed by 10 x 100m and 2 sets of tummy time ( 30/30/100).
Monday 1/1/17-run OYO or off.