SPIKE DAY!!!! 9/11/17

Spike Day at WW-P South.

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Cherokee Challenge Cheat Sheet 17

Cherokee Challenge
When? 9/9/17
Bus Time 7:20 A.M. at High School South
Where? Cherokee High School 120 Tomlinson Mill Rd. Marlton N.J.
Warm-up- 15 minutes steady, Stretch, Drills (at line), Strides (at line) x 8.
Race Last Meal Warm up Line Race
Frosh Gals 6:40 8:40 9:20 9:40
Frosh Dudes 7:00 9:00 9:40 10:00
Soph Gals 7:20 9:20 10:00 10:20
Soph Dudes 7:40 9:40 10:20 10:40
Junior Ladies 8:00 10:00 10:40 11:00
Junior Gentleman 8:20 10:20 11:00 11:20
Senior Women 8:40 10:40 11:20 11:40
Senior MEN 9:00 11:00 11:40 12:00
After your race you will grab your drink, run two laps on Cherokee’s track and complete
the following workout- 10 x 100m sprints followed by 15 free squats , 2 laps cooldown.
Sunday everyone will be required to run 80 minutes on soft surfaces followed by 10 x 100.
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Week of 9/4/17

Sunday 9/10/17-80 minutes on grass with 10 x 100m

Saturday 9/9/17-15 min up SDS (8)- 2 miles hard, 10 x 100m sprints with 15 full squats.

Friday 9/8/17-segmented run of 60-70 minutes on grass with strides.

Thursday 9/7/17-6-10 miles with strides at assigned pace on grass.

Wednesday 9/6/17– BIG 17’s followed by 2 miles up, SDS (8) and…top guys ran 6*1062.5m at LT, Gals ran 5*1062.5 at LT, most everyone ran 5 x 1000m at 5k effort. 2 laps down, squatters squatted 2 sets of back squats at 115-125lbs and 2 sets of front squats at 105-115 lbs.

Tuesday 9/5/17– Practice at Turning Basin Park 3:00 PM!!! kids ran between 7-11 miles, top guys ran 11 miles followed by 1 mile at LT and 10 x 100m, top gals ran 9 miles steady followed by 1 mile at lt and 10x 100m, developmental groups ran 7-11 miles followed by 10x 100m

Monday Labor Day, 9/4/17– Easy run OYO.

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Week of 8/28/17

Friday 9/1/17-BIG 16”s, warm up followed by SDS (8) 3000m at 100% of goal 5k pace.  Top guys ran 9:17, Kelsey led the ladies in 10:46, kids followed ths with 2 laps easy and 10 x 100m sprints followed by low bar squat routine of 95-105 lbs.

Thursday 8/31/17– Big 16’s, 45 minutes steady, 30 minutes steady, 20 minutes steady followed by 16-20x 100m on a 60s cycle.

Wednesday 8/30 /17-90 minutes of gentle aerobic running at Rosedale followed by 10 x 100m on  60 sec cycle

Tuesday 8/29/17-BIG 16’s and stretches  followed by  lower leg drills.  Top group ran 2.2 miles followed by  5 miles at 30:14 followed by 20 x 100m and 5 x 5 front squats at 90-100lbs.

Monday  8/28/17– last day of Greenway Preserve. kids ran between 4-12 miles followed by 20x100m.

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Week of 8/21/17

Friday 8/25/17– warm up jog followed by SDS (8) and 2600m at goal 5k pace followed by sprints and our squat routine at  95- 105 lbs

Thursday 8/24/17-annual tubing trip!!!! 80 minutes minimum and 10 x 100m , top ladies ran 11 miles and 10 x 100m, top dudes 12 plus 10 x 1oom!!!

Wednesday 8/23/17-7-13.5 miles and 10 x 10m, top ladies ran 11.5 and 10 x 100m

Tuesday  8/22/17– big 16’s followed by 3- 9 miles and 20 x 100m strides followed by squats (front) at 85-95 lbs

Monday 8/21/17– quick stretch followed by 6-11 miles on the mile loop at Greenway, everyone finished with 10 x 100m barefoot on grass.  Sameer led dudes in around 73:30. Top ladies ran 9.

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Week of 8/14/17

Friday 8/18/17-18 ninutes up, SDS (8) followed by 2200m at goal 5k pace, followed by 15 x 75m sprints and 2 laps down.  Back squats between 85-95 lbs (5×5)

Thursday 8/17/17– 60 minutes of aerobic running and 10 x 100m

Wednesday 8/16/17-Union Transportation Trail, 7- 15 miles followed by 10 x 100m.

Tuesday 8/15/17-Big 14’s followed by lower leg drills and distance run- some kids did a kicker of 1200-160 too make up for a rather foul effort on monday.

Monday 8/14/17-18 minutes easy followed by stretching and …top guys ran 6 miles steady and 4 miles up tempo , Justin led the way in around 5:40 avg.

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Week of 8/7/17

Friday 8/11/17-15 minutes up after Big 12’s and lower leg drills.  SDS (8) followed by 1800m at goal 5k pace followed by 16 x 75m sprints with 16 squats after each, squatters got in 85-95 lbs of low bar squatting.

Thursday 8/10/17-75- 90 minutes of gentle running at MCP followed by strides.

Wednesday 8/9/17-9-15 miles – top guys finished in 95 minutes with Justin Lopez leading the way, top gals ran 13, 10x 100m strides.

Tuesday 8/8/17– Group stretch, Big 12’s , top dogs ran 9 miles on grass and 20 x 100m, top ladies ran 7 miles followed by 20 x 100m, developmental groups ran between 6- 7 miles followed by strides. squatters squatted 5 sets of 5 front squats at 75-85 lbs.

Monday 8/7/17– 15 minute jog followed by ..A  boys- 7 miles steady followed by 3 x 1 mile a crisp effort followed by 15x  100m, gals ran 6 miles steady followed by 3 faster loops.  Dev groups ran 7-8 miles and 15x 100m

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