Week #9 of 8/27/18

9/1- 9/3/ 18

Kids you must work out 2 of the next three days, each day is an assignment. I encourage you to train in groups. assignments are below.

1.  Top Guys should run a long hilly run, preferably at Holmdel Park of 15 miles, Gals should do the same – again preferably at Holmdel (4 x course) . Developmental A should get in 13 miles, Developmental B 11 miles, Developmental C 9 miles.

2. Top guys should run 10 miles (preferably on towpath) at 6:08/ mi. Top gals should run 8 miles (preferably on towpath) at 7″20/ mi.  Dev A should run 9 miles hard, Dev B 8 miles hard, Dev C 7 miles hard.

All runs should start with BIG 20’s and finish with 10 x 100m.

Friday 8/31/18– BIG 10s , followed by lower leg drills, 1.6 miles to Lewis Chamberlain Park. SDS (8) followed by 4- 5 x 800m on a 7-9 min cycle at prescribed paces.  4 x 80m fast on grass, 1.5 miles back to school. Heavy Squats (5×5) 110 (ladies)- 125 (dudes).

Thursday 8/30/18-90 minutes of easy running (3x30m) followed by 10 x 100m barefoot.

Wednesday 8/29/18– 7- 13.5 miles- very hot.

Tuesday 8/28/18– BIG 19s, lower leg drills, 4- 7.25 miles followed by 2 x 2 reps of squats (85-100lbs)

Monday 8/27/18– top guys ran 6.5 miles out at maintenance pace and the last 5.5 miles at a good clip followed by 10 x 100m.  Top gals ran 5.5 miles out and 5.5 back at a good c lip- developmental group ran 8- 11 miles followed by 10 x 100m.

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Week of 8/20/18 (Week 8) Heck week #2

Saturday 8/25/18– top guys n gals went to Holmdel where they ran the course 4-5x followed by 10 x 100m. Developmental crew stayed at TBP for a run of between 7-111 miles followed by strides.

Friday  8/24/18– 45 min warm up jog, SDS  (8) followed by  10 x 100m fast with free squats in between each rep, 10 min coolie followed by squat routine (115 ladies- 125 dudes) 5 x 5.

Thursday 8/23/18-60 minutes, stretch, 45 minutes, strides, top guys ran an additional 15 minutes for 2 hours.

Wednesday 8/22/18-7- 13 miles at maintenance pace and 10 x 100m. Top guys 13 and strides, top gals 11.5 and strides.

 

Tuesday 8/21/18– Trip to Bucks County River Country! Kids ran for 80 min ( top guys 11.5) before braving the Delaware River! Great day!

Monday 8/20/18-top guys ran 13 miles (last 5 6:08/ mi), top gals ran 11 (last 5 up tempo) followed by 10 x 100m.  All others ran between 7-11 miles followed by 10 x 100m.

Week of 8/13/18 (Week 7)

Saturday 8/18/18-Top guyss ran Holmdel’s 5k course 4 times followed by 10 x 100m barefoot., girls ran the course 3 x . Development  groups ran  7- 11.5 miles at the towpath followed by 10 x 100m

Friday 8/17/18– BIG 17s followed by lower leg exercises, 40min warmup, SDS (8) followed by 10 x 90m barefoot sprints with free squats between each. Kids finished with heavy squat routine.

THURSDAY PRACTICE MOVED TO HIGH SCHOOL SOUTH AT 7:30 AM!!!!!!!!!!!!!!!!- BIG 17s then kids performed mindfulness exercise and ran 40 min.

Wednesday 8/15/18-top guys ran 13 miles followed by 10 x 100m, top ladies 11.5 with strides, developmental 7- 11.5

Tuesday 8/14/18– BIG 17s followed by lower leg drills and 2.2 miles up, 4-5 miles at a prescribed pace, 12 x 100m. 2 x 20 reps of squats (90-10lbs)

Monday 8/13/18– top guys ran 13 miles, last 4.5 miles at 6/ mi followed by 10 x 100m.  Top gals ran 11 miles (last 4.5 at 7:00/ mi) followed by 10 x 100m. Developmental groups ran between 5- 11 miles followed by strides.

Week of 8/6/18 (Week 6)

Friday 8/10/18-35 min up, SDS (8) followed by 10x 70m sprints with free squats – heavy squats after.

Thursday 8/9/18– Big 16s followed by 50 minutes, stretch, 45 min – drills- 15 min strides (10)

Wednesday 8/8/18– Happy 10 year anniversary to Coach Siegel and his wonderful wife!!!!. kids ran between 8- 14 with 10 x 100m after. Top guys ran 2 reps of the Big hill (1.25 m) gals one rep. 11.5 round trip to the hill. we don’t count the run down the hill because it closely resembles a walk.

Tuesday 8/7/18– BIG 16’s, lower leg drills,   4-7 miles at prescribed paces, 2 x 20 reps of squats at 75-85 lbs.

Monday 8/6/18– 9-13 miles and 10 x 100m . Good day- very humid- lots of warriors out there!!!

Week of 7/30/18 (Week 5)

8/4/18– BIG 15s – Happy Birthday to the beautiful Mrs Wayton and Pirate legend Katie Kellner.  Pirates ran 30 min up, SDS (8) and 10 x75 m sprints with 10 prayer squats in between each, short coolie and heavy squat routine followed. 90-100 lbs

8/2/18- practice redux at TURNING BASIIN PARK 7:30 AM- 9- 13 miles and strides.

Wednesday 8/1/18– 80 minutes – 13.5 miles followed by 10 x 100m

Tuesday 7/31/18– 4- 7 miles preceded by BIG 15s . Squatters finished with 2x 20 reps of squats.

Monday 7/30/18-9- 13 miles followed by 100 x 100m