Week of 10/16/17

Saturday 10/21/17-top guys ran 9 miles steady and 4 x 1 mile at LT followed by 18 x 100m , top ladies ran 9 miles steady and 2 x 1 mile at LT. Developmental groups ran 9-11 miles  and 2x 1 mile at 90% followed by 18 x 1000m

Friday 10/20/17-County Champs! girls win 6th striaght!

Thursday 10/19/17-45 minutes

Wednesday 10/18/17-45 ninutes

Tuesday 10/17/17– BIG 15’s followed by lower leg drills and 6- 9 miles followed by 20 x 100m on a 40, 45, and 50 s cycle.

Monday 10/16/17– quick core and stretches followed by lower leg drills and 20 min warm up, SDS (8) before most kids ran 6 x 800 on a 3:30-4:30 cycle followed by a 10 second rest and a 200m sprint, Top dudes ran 3 x 2k at LT followed by 2k at Goal 5k, Top guys ran 6:54, 6:53, 6:52, 6:01. To ladies ran 2 x 2k at LT followed by 2k at Goal 5k, Julia and Kelsey led the ladies in 8:05, 8:05, 6:59 (5:32 at 1500) cooldown for everyone was 2 laps easy and 10 x 100m barefoot strides. Squatters squatted 2 sets of front squats and 2 sets of back squats ( 5 reps each ) at 90% effort.

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Week of 10/9/17

Saturday 10/14/17– 9- 13 miles at Washington Crossing Park followed by 20 x 100m

Friday 10/13/17-7-9 miles followed by form 150’s, day began with BIG 21’s!!!

Thursday 10/12/17-Big 20’s followed by lower leg drills and 1.7 miles up to Slepman Field for our grass loop. Most Pirates completed 7 x 800 on a 4-5:00 cycle, Top guys ran 4 x 1 mile at LT with 1 minute focus break, followed by one mile fast – two guys broke 5!!!, Top ladies ran 3×1 mile at LT followed by 1 mile hard led by Julio Mao in 5:45, Serena and Kavya ran 6 x 800 in spikes on a 5:00 cycle with a 2:53 avg (Kavya finished in 2:44), 1.3 miles back to school.

Wednesday 10/11/17- Big 20’s followed by lower leg drills and 6-9 miles followed by 20 x 100m barefoot strides for 7-10. Finished with 5  x 5 front squats at 115-125.

Tuesday 10/10/17-2 miles up, 5 k race, cooldown of 20 and 10.

Monday 10/9/17-lower leg drills, top guys ran 7 grass mile loops followed by 11 x 150, top ladies ran 6 x 11x 150, developmental ran 40 minutes and 11×150

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Week of 10/2/17-

Sunday 10/8/17-70 minutes and 10 x 100m

Saturday 10/7/17-Shore Coaches

Friday 10/6/17-pre meet

Thursday 10/5/17– 30 minutes up, 4 x 800m at LT 11×150

Wednesday 10/4/17-same as Monday 10/2/17.  Only difference being Varsity went through their squat routine of 2x 5 of Low bar Squat and 2 x 5 of  front squat.

Tuesday 10/3/17-15 min up, SDS (8) followed by 5k race and 20 minutes followed by 10 x 100 for between 6.5-8 on the day.

Monday 10/2/17-Big 10’s followed by lower leg drills and ..most kids ran 50 min on grass followed bu 10 x 100m on a 45-55 s cycle.  Top   guys ran 7.5 miles on grass followed by 11x150m form drills, top ladies ran 6 miles on grass followed by 11x150m

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Shore Coaches Cheat Sheet

Shore Coaches
When? 10/7/17
Bus Times -10:15 and 12:00 at High School South
Where? Holmdel Park 44 Longstreet Rd, Holmdel, NJ 07733
Warm-up- 15 minutes steady, Stretch, Drills (at line), Strides (at line) x 8.
Race Bus Last Meal Warm up Line Race
JV Gals 10:15 9:30 11:50 12:30 12:50
Frosh Gals 10:15 10:00 12:20 1:00 1:20
Frosh Dudes 10:15 10:15 12:35 1:15 1:35
Varsity Boys 12:00 11:30 1:50 2:30 2:50
Varsity Gals 12:00 12:30 2:50 3:30 3:50
JV Boys 12:00 1:30 3:50 4:30 4:50
After race everyone completes 25 minutes steady and 10 x 100.
On Sunday everyone must run 70 minutes finishing with 10 x 100.
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Week of 9/25/2007

Saturday 9/30/17– most kids ran between 9-13.5 miles followed by 20 x 100m, top groups of dudes ran 13.5 at 6:15/mi followed by 1 mile at 4:58-5;25 followed by 10 x 100m, top ladies ran 11.5 miles and 1 x kicker at 6:15 followed by 20 x 100m

Friday 9/29/17-CBA MEET RESULTS ——->HERE <——-click on it!!!!! Top group of dudes attempted a bowl beater, times are listed here—>

Top ladies ran 2 miles up, SDS (8) and 4 x 1 mile at Goal 5k with full rest (7 min), times were as follows- KK- 538/539/541/543, Julia- 546/544/542/538, Liz- 544/544/548/543, Jillian- 549/556/601/600, Kavya- 557/557/602/552, Sam- 605/606/610/605. the rest of the gals ran 6 x 1k on a 15 second shorter cycle than last week (5:00-5:30).

Thursday 9/28/17-most boys did BIG 10’s, team stretch, 40 minutes on grass, 11x 150m form work, Top guys did BIG 19’s,  ran 1.7 miles to Alan Slepman Field, 7 miles at 6:10 pace on grass, 1.3 miles home – 10 on the day, ladies performed BIG 19’s, ran 6-7 miles, did 11×150 form drills.

Wednesday 9/27/17-BIG 19’s!!!!! Followed by…most kids ran between 6-8 miles on grass followed by 20 x 100m barefoot strides on a cycle, top guys ran 2.2 miles easy followed by 5 miles in 29:30 and 20x 100m barefoot.  Squatters front squatted 105-115 lbs.

Tuesday 9/26/17– either a 5k race or 11 mile run at MCP

Monday 9/25/17-most kids got in a quick stretch followed by 6-8 miles and 11×150.  Top couple of guys ran 2 miles up, 10x 800m at lt (2:43) followed by 3 miles steady and low bar squats of 135 lbs.

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Week of 9/19/17

Meet added to Schedule!!!!!!!!!! 9/29 at CBA JV Boys only!!!!!

Saturday 9/24/17-top dogs ran 14.5 Whitehead Rd at 6:05 avg followed by 10 x 100m, top ladies ran 13 miles at 7/mi.

Friday 9/23/17– BIG 18’s followed by ….most kids do 2 miles up, SDS (8), 6 x 1k on a 4:45/5:15 or 5:45 cycle. 2 laps down.  Top dudes ran 3 x 2k at LT then spiked up and ran 2k at goal 5k, 2 laps down, ladies ran 4 x 1 mile on grass at LT followed by 1mikle at goal 5k, Julia led the ladies in 6:17, 6:18, 6:18, 6:17, 5:57

Thursday 9/22/17-Mileage OYO

Wednesday 9/21/17– BIG 18’s followed by lower leg drills and 2 miles up, 4-5 miles steady and 1 mile fast followed by 20 x 100m and front squats of 5×5 @ 115-125 lbs.  Top dudes ran 30:30 and 5:03.

Tuesday 9/20/17-15:00 up, SDS (8) followed by 5k either race or up tempo followed by 2-6 miles, developmental groups finished with 20 x 100m barefoot on their 50-60s cycles. Top group of guys just ran 6.3 miles.

Monday 9/19/17-BIG 18’s followed by……most kids ran between 6-8 miles followed by 20 x 100m on a specific cycle. The top gals ran 3 miles up, followed by 4 x 1 mile at LT, kelsey led all in about 6:02 avg. 20 x 100m after.

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Week of 9/11/17

SATURDAY 9/16/17– top dogs ran 10 miles steady followed by 4 x 1 mile @ 5:50/540/530/5:02 (Justin) and 10 x 100m, ladies ran 8 miles steady followed by 6:40/6:30/6:20/6:10 and 10 x 100, developmental groups ran between 7-13.5 and 20 x 100m.

Friday 9/15/17-BIG 18’s!!!!!!! followed by 6- 8 miles on grass followed by strides. Squatters back squatted between 125-135 lbs 5×5.

Thursday 9/14/17-lower leg drills followed by 25 minutes easy ,SDS (8) and…top dogs ran 4 x 1600m @ LT (5:25-5:30) followed by 1 mile at 4:50 inc pikes and 20 x 100m on a 45s cycle.  Ladies ran 4 x 1600 at LT followed by 1 mile fast led by Kelsey at 5:40, everyone else ran 6 x 100m on a 5, 5:30 or 6:00 cycle. 2 laps down and 20 x 100m on a 50, 55, or 60s cycle.

Wednesday 9/13/17-BIG 18’s followed by 3/3/3 lower leg drills and 6- 10 miles on grass followed by 20 x 100m on a 45-60 sec cycle – squatters squatted 115-125 lbs front squat  5 sets of 5.

Tuesday 9/12/17-15:00 up, SDS (8) followed by 5k followed by 20-35 minutes and 20 x 100m for 6-10 miles

Monday 9/11/17– most kids ran between 6-8 mile grass loops followed by 18x 100m on a 50-60s cycle.  Top dogs and dogettes ran 1.75 miles to Lewis Chamberlain Park, and 8 (ladies) – 10(dudes) x 800m at LT on a 4- 4:30 cycle.  Dudes ran as a pack and hit between 2:42-2:44, Kelsey led the ladies in 3:05, 3:06, 3:10, 3:08, 3:10,  3:07, 3:06, 3:08, 1.75 miles back to school followed by 20 x 100m on a 45-50 s cycle.

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