Week of 10/15/18

Monday 10/15/18– BIG 25s!!!!! followed by lower leg drills. 20 minutes up, SDS (8) everyone did a version of the following workout 6 x 800m on a short cycle followed by a quick rest and 200m sprint. 2 laps down and quick squat routine followed by an additional 1 lap jog.

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Week of 10/8/18

Saturday 10/13/18– PRACTICE AT 7:30 AM AT TURNING BASIN, BUS LEAVES FOR VAN CORTLAND AT 10:30!!

Friday 10/12/18-Those competing tomorrow completed lower leg drills ran 6-8 miles and strides. Those not competing completed BIG 24s followed by 1.5 m up, SDS (4) and 6-8x 800m on a 4-5:00 cycle.

Top guys were led by Jon Sauer with a 2:35 avg on a 4:00c, top ladies led by Jillian with a 2:55 avg (7x 8 4:30c). 1.5 miles down and 4 x 100m sprints.

Thursday 10/11/18– rest day (light run) and mindfulness exercises.

 

Wednesday 10/10/18-BIG 24s, lower leg drills, run to Lewis Chamberlain Park, 10-16 laps on 1/2 mile grass loop, run back to school. 8-11 on the day. 

Tuesday 10/9/18– 15:00/ SDS (8) 5k race, cooldown, some naughty little boys had to run 17 x 275 on a very short (60s) cycle after their race.

Monday 10/8/18– kids ran 4-6 miles with strides.

Week of 10/1/18

Saturday 10/9/18-those racing raced at holmdel. Those not racing ran at Turning Basin Park 9-10 miles plus a kicker and 10-20 x 100m

Friday 10/8/18- those racing at Holmdel did their pre meet assignment. Those not racing ran 6-7 miles and 12 x 100m

Thursday 10/7/18- BIG 23s, lower leg drills those not competing Saturday ran 12-16x 400m on a short cycle, standard warmup and cooldown.

Wednesday 10/6/18- BIG 23s- lower leg drills, mileage at Lewis Chamberlain park at prescribed cycles.6-9 mi

Tuesday 10/2/18- 5k race, varsity held back.

Monday 10/1/18- mileage and strides.