GREAT STORY ON INGRID SIMON HERE

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PROJECT IRONSIDES

In the early 1900’s African Americans in New Jersey were offered a tremendous opportunity to succeed atop the beautiful Bordentown Bluffs when the Old Ironsides School was created in the tradition of the Tuskegee Institute. The official name was Manual Training and Industrial School for Colored Youth at Bordentown.  The goal was to help better educate and establish African American students in New Jersey.  The school had a proud tradition before closing it’s doors in 1954, ironically, as a result of Brown vs. Board of Education.  Keith Griffith who finished 3rd in the State last year with an amazing time of 1:53.25 as a 15 year old has moved to Florence NJ. Unfortunately Florence doesn’t offer an indoor track team.  To get Keith ready for this Spring and beyond we’ve begun Project Ironsides.  Project Ironsides began officially yesterday in Bordentown- Keith trained on the same Bluffs that were home to Old Ironsides.

The following is his training for the week of 12/1/08-

Monday- a few miles-
Tuesday-30-35 and core.
Wednesday-Warm-up 20 minutes, 5x500m @ your track with 2 min recovery in 87.5 (70/400 pace).  Run in trainers and be strict with  the rest
Thursday- 40 minute run followed by strides, drills and core.
Friday- Warm-up on track (13:00, dr, str) 10×200 @ (30,30,29,29,28,28,27,27,26,25)- 2 laps cooldown. Keith struggled on the last one but finished up in 29.
Sat-?

 Sun 12/7/08-24 minutes warm-up in Bordentown, alternating hill repeats.  The hill- from base to the foot of Farnsworth Ave is 116 meters.  From the base it’s a further 150 meters to Park Street straight ahead and 84 meters to the foot of the Thomas Paine statue. Keith ran alternating sets of 266 and 200 meters with equal rest recovery back down the hill, his first 266 was 41, the others settled in between 45-47.  His 200’s were between 34 and 36.  The hill is pretty severe.

Monday 12/8/08- Keef hit around 45 minutes. No strides.

Tuesday Keith did 2 sets of Goal work, 400 on a 4 minute cycle, 300 on a 3 minute cycle and a 200 before hitting a 400 between sets.

Keith hit 55/ 43/27 and 57/42/27, 20 minute warm-up and 15 minute cooldown.  Good day.

Thursday 12/11- Keef warmed up and hit 400’s in 60/58/57/56 with a short rest- crappy weather in God’s country.

12/13/08- Hill Repeats at Bordentown.

Monday 12/15/08- 13 minutes up- goal establishment.  500, 400, 300, 200, 100 in 1:07/ 56/ 42/ 27/ fast. Good day.

Old News Stories.

SCHOEPFER SETS RECORD!!!!! South’s on the Move!!     

 WROBO Relays this weekend !!

Brian Schoepfer runs 4:37 to break the All-Time Pirate Freshman 1600 record! Mancuso cruises to a 9:43! SHELBY MILLER CRANKS OUT A 2:25!!!  Katie Kellner runs a solo 5:11.9! 4 SOUTH GIRLS UNDER 5:35!!!!!!!!!!!!!!!!!!!

Please EMAIL coach Wayton a picture of yourself to put in our upcoming “bio” section of our website!!

Welcome to the WW-P South Cross Country Website

8:59.66 STATE RECORD for Leung!

 

Practice Saturday @ 9:30 AM on the Tow Path!!!! US#1 10:18.76

Congrats to Mancuso, Joe Brown, Keith,  and 50 yen!

  8:59.7 !!!!! Katie runs 10:54!!  Great Job! Great YEAR!!!We got a few more!!

9:02.61!!!!!!!

Pirate distance send  4 KIDS to the Meet of Champions!!!!

Sam Macaluso runs an indoor sophomore record of 4:27.4!

Keith Griffith runs 2nd in the 800m!!!!! 2:00.12!!

Katie Kellner 3rd in the 3200m in school record time!!!

Brian sets the nation’s fastest time and breaks at 31 year old county record in 9:02.61, 4thin state history!!!!!!!

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2/10/08

PIRATES Go Nuts at Sectionals

Brian Leung and Katie Kellner turned some major heads this weekend but it was the major 4th place efforts and sneaky championship tactics of Keith Griffith that made people eyes pop! Sam Macaluso grabbed valuable 4th place team points and Ting Ting and Shelby matched his efforts with 4th places of their own.  Keith surged hard on the last lap and timed his kick well to earn a Pirate sweep of the distance events in Central Jersey Group 3.  Brian borke his own school record in the 1600 with an easy and smooth 4:18 and Katie Kellner busted a fantastic 11:09 school record minutes after her 2nd place effort in the mile.  Awesome Job Pirates!!!!!

2/4/08

Pirate’s Shine at Mercer County Championships!!!!!

Big time Doubles in the Bubbles!!!

Katie Kellner and Brian Leung posted the fastest girl’s and boy’s time respectively in meet history at the Mercer County Championship this past Sunday.  What made the performances most impressive was that both runs came following fast miles which were held earlier in the day. Katie ran an indoor-personal best time of 5:15 bravely leading until the last few laps while Brian led a wire to wire victory in the 1600 (4:19.4). In the wake of such tremendous performances were some other notable Pirate achievements.  Sam Macaluso ran the fastest indoor sophomore time in school history with a 4:30.82 clocking.  Sam’s time ranks him 3rd All-Time in school history! Sam came back later in the day to place 5th in the 3200 with a time of 9:56.03.  Nick Schmidt continued on his goal to 4:40 with a solid 4:48 showing.  In the 800m Keith Griffith made a major impact and finished 4th before charging back with a 51 second leg on the mile relay.  Ting Ting placed 5th in the girl’s 3200 with an indoor best of 12:10.  Ting Ting aims at running in the 11’s next week at the bubble.  Shelby Miller and Santhiya Mahilkanthan pr’d in the girl’s mile.  Santhiya bravely pushed the pace and was rewarded with a PR of 5:56! Shelby continued her stellar freshman year with another pr of 5:39! Great job Pirates!!! One week ’til sectionals!!!

1/23/08

4 Pirates Under 4:50!

The Fighting Pirates have had four runners go under 4:50 for the mile this year and SEVEN go under 5.

Brian Leung (4:19.7), Sam Macaluso (4:40), Brian Schoepfer (4:48) and Nick Schmidt (4:49) lead the yearly list on the boys side! On the girl’s side Shelby Miller has dropped her mile PR down to 5:44!!!

BOYS WIN GROUP 3 Distance Medley Championship!!! The team of Sam Macaluso, Keith Griffith, Jeff Riemann, and Brian Leung won the school’s first ever relay championship last week at the Jersey City Armory.  The Pirate’s time was the state’s 2nd fastest time from all Groups!

1/7/08-

 Bien Trabajo! Brian set the country’s 2nd fastest 2 mile time for this early season in a solid 9:22.9 at the Hispanic Games held at NYC’s 168th Street armory.  Other ‘hot’ times included Brian Shoepfer’s 4:48 in the full mile and Mancuso’s 4:40/ 2:07 double.  Up next for the Pirate’s is the State Relay Championship.  The Pirate’s look to build on their excellent State Cross Country showing this weekend at the Jersey City Armory in beautiful Jersey City, NJ.