Week of 4/23/18

Saturday 4/28/18– top dudes ran 2 x Big Hill hard – 5.7 miles to the hill, 10 x 100m after 16 total. Top ladies 1 hill 14 total, everyone else ran 10- 13 and strides.

Friday 4/27/18– Gals who ran at Penn completed yesterday’s workout.  Kelsey ran 6x 800m on a 3:45 cycle in 238/243/243/246/2/45/244. Kavya ran an MD workout 600 in 1:44, full rest, 500 in 86, full rest,  400 in 64 followed by 6 x 200m at goal 800m.

Thursday 4/26/18– Specificity, top dogs ran 4-8 800m reps at goal 3200 on a very short cycle (1 min rest).  Adwin led MD group in 600m, 500m, 400m  6x 200m all at goal 800m

Wednesday 4/25/18-BIG 15’s and lower leg drills.  Those not competing at Penn ran 2.2 miles up, 4-5 miles at LT, and 12 x 100m, those not ran 4-5 miles up tempo and fast strides. Sameer (competing friday) ran 4x 200 in 32 and ran 25 minutes at 6:30/ mi. Top dogs ran around 27 flat, top ladies around 26 for 4.

Tuesday 4/24/18-– 6- 8 miles on grass and strides

Monday 4/23/18duel Meet or Mileage!

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Week of 4/16/18

Sunday 4/22/18– recovery run – Sameer led  dudes with 13 -14 at 6:00/ mi.

Saturday 4/21/18–  Either county relays or long run of between 10-14 miles on towpath plus hurdle crew! thanks Pirates!!!!

Friday 4/20/18– Mileage and stupid Junior prom.

Thursday 4/19/18-Cherokee!!!  BUS LEAVES AT 3:45, MEET STARTS AT 6!!!

Wednesday 4/18/18-Big 10’s followed by distance run and strides.  Those not competing at Cherokee ran 6.5 (ladies) to 8 (dudes) followed by form 150’s and lower body lift.

Tuesday 4/17/18-either a recovery run or duel meet at Trenton, windy and cold.

Monday 4/16/18– those competing at Duel Meet on Tuesday ran steady distance followed by form 150’s, those not competing on tuesday ran 10 x 400m on 2:20, 2:40, 3:00 cycle.

Week of April 9 2018

Saturday 4/14/18– long run followed by 1 (top gals)- 2 (top dudes) of the Big Rocky Hill. strides after.

Friday 4/13/18– 1.7 miles up to Lewis Chamberlain Park, SDS 2-3 x 800m at 100% of Mile Goal pace followed by 100m sprints. Top guys ran a crappy 1st one, (2:19 ) followed by quality last two 2:09, 2:06, ladies were a bit more steady at the top- 2:35, 2:34, 2:35 full rest between each.

Thursday 4/12/18

Wednesday 4/11/18

Tuesday 4/10/18– 1.75 miles to Lewis Chamberlain Park,  2-4 miles on grass, 1.75 miles back for a total of 5.5- 7.5 miles.

Monday April 9 2018– Big 16’s, 15 minutes up, SD (MD group performed 8 strides).  Top guys ran 10 x 800m with 1 min rest at 90% of max, guys avg’d 2:27-8.  Gals ran 8x 800 at 90% of max- Kelsey had about 50 s rest., Kelsey avg’d 2:56-7.  Everyone else ran 6- 8 x 800m on a very short cycle. 2 laps down.  MD group ran 4 x 500m on a 3:30 (dudes)- 4:00 (Kavya) cycle. Kavya avg’d 93, Adwin led dudes in 1:18 avg. kids squatted and performed deads after.

Week of 4/2/18

Saturday 4/7/18– 10 mile time trial, Sameer led the team with a 56:50, Jillian led the ladies in 1:11.59, 10 minutes warm up- 5 minutes cooldown.

Friday 4/6/18– most kids ran 15 min up, SDS (8) followed by 2 x 1600m at goal 3200 with 8 min rest between followed by 6 x 75 sprints with over-unders. Top diggity dogs and gals ran 2x 1600m at goal 3200 followed by a fast 800m- rest interval was 8 min. Sameer led the dudes with 4:34/ 4:33/ 2:08, Ladies were led by Kelsey and Kavya in 5:35(KK)/ 5:34(KK)/ 2:35 (KT),  followed by same 6 x 75m with drills.  Md group ran 2 x 500m at goal 800m pace followed by 5x200m at goal 800m pace. Adwin led the charge in 71/ 72 and 27ish, two laps down. Good day- breezy, early, and cold. kids finished with an upper body lift.

Thursday 4/5/18-same as 4/3/18

Wednesday 4/4/18– Big 15’s followed by lower leg drills, 10:00 warm up, quick stretch, most kids ran 10k up tempo followed by 11 x 150m. very top kids were on the track for 4 (ladies)- 5 (dudes) of LT work followed by 11x150m.

Tuesday 4/3/18– 65 minutes followed by lower body lift.

Monday 4/2/18–  15:00 up, quick stretch- bulk 400’s in the snow. Top dogs ran 30x400m on a 1:55 cycle, avg’d 73-75, Kelsey led the ladies wit 25x 400m on a 2:10 c with n 82-3 avg.  2 laps down.

Spring Break Schedules 2018

DISTANCE SQUAD

Sprint Crew

Date Warm-up Workout Strength
3/31/2018 10m jog, Stretch, drills, strides (8) Sprinters- 3x250m at goal 400m. 10:00 rest between each- with ‘over-unders’., Hurdlers- 2x400m (with hurdles) @80% (guys 70, gals- 80), 2x300m at 90% (guys- 45, gals 50), 2x200m @ 100% (guys 27, gals 31-32) 2 laps cooldown. Squats/ Deads/ Abs- 10lbs
4/2/2018 10m jog, Stretch, drills, strides (8) Specialty Day- 8x 150m , fast, faster, fastest- break up into specialty groups, MD runners run 4 miles on grass followed by 11x150m NA
4/3/2018 10m jog, Stretch, drills, strides (8) 350 fast – 3:30 rest- 300 fast- 3:00 rest, 250 fast- 2:30 rest- 200 fast- 2:00 rest, 150 fast 90s rest, 100 fast – 1 min rest, 50 fast, 2 laps cooldown Hang cleans (5 sets 5 reps) ab work 5×5 10 lbs.
4/4/2018 10m jog, Stretch, drills, strides (8) Specialty Day- 8x 150m , fast, float, fast- break up into specialty groups, MD runners run 4 miles on grass followed by 11x150m NA
4/5/2018 10m jog, Stretch, drills, strides (8) 12 laps strides and straights. Ab work 5 sets 5 reps 15lbs.
4/6/2018 10m jog, Stretch, drills, strides (8) Specialty Day- 8x 150m , fast, float, fast- break up into specialty groups, MD runners run 4 miles on grass followed by 11x150m NA
4/7/2018 10m jog, Stretch, drills, strides (8) 3 x 300m at 100% of goal 400m, 12:00 rest, over unders between. Hurdlers 3 x last 8 hurdles @ 95% effort 10:00 rest between each. Squats / Deads. 5×5/ 3×5, ab work 5 sets 5 reps with 15 lbs.
Practice begins each day at 8:30 am sharp, attendance is mandatory! If out of town athletes are expected to
complete assignmnts on their own- parents must email (coachwayton@gmail.com) prior to leaving.

 

Week of 3/26/18

Saturday 3/31/18= 9- 16 miles at towpath, top guys avg’d 6:20/ mi, top ladies around 7:40 for 14.5 10 strides after

Thursday 3/29/18– Big 13’s, lower leg exercises- 15:00 up ,SDS (8) 2k at goal 3200 pace, 8 min rest, 1200m at goal 3200, 2 laps easy, 10 x 100m sprints with over unders, 2 laps down. Sameer led the dudes with 5:40/ 3:21 (9:01), Kelsey led the ladies with 6:46/  3:57 (10:43)

5:40 Sameer
5:56 adwin Jake
6:02 Ryan Tim
6:10 Austin
6:20 cole Andrew Connor
Sameer 3:21
Tim 3:27
Jake 3:27
Ryan 3:29
Adwin 3:35
Austin 3:38
Connor 3:43
Andrew 3:43
Cole 3:48
6:48 kelsey
7:20 Kavya
7:28 maddy
7:32 Julia
7:59 Jillian
3:57 kelsey
4:13 Kavya
4:22 Julia
4:23 maddy
4:42 jillian

Wednesday 3/28/18– Big 13’s, 2/2/2 lower leg drills followed by 20:00 up, quick stretch, top dogs ran 5 miles at assigned LT, 2 laps down, top ladies ran 4 miles at LT, 2 laps down, EVERYONE else ran 4.25 miles time trial followed by two laps down and upper body lift.

Tuesday 3/27/18– lower leg drills followed by 4-9 miles.  ladies ran with Coach Gilch 8 miles at 7:20/ mi, dudes avg’d 6:20 for 9. Big 13’s after.

Monday 3/26/18– 15:00 up, SD, bulk 800’s!!!

 

Week of 3/19/18

Saturday 3/24/18– 7- 16 miles- guys ran 2 miles hard up hill in the middle- gals ran 1 mile hard for 14 total.

Friday 3/23/18– 15:00 up, SDS- 2k at goal 3200m pace followed by 2 laps easy and 8 x 75 m fast with over unders.

Thursday 3/22/18– longish run at prescribed paces in middle 4 miles- guys ran 5:50 pace for 4, gals 6:42 for 4.

Wednesday 3/21/18- assignments here!!!! get out of safe between 6-10 miles depending on your group! ! if access to treadmill please get in 70 minutes or more.  also please get in 200 push ups and 600 sit ups!!! Git er dun Pirates!!!!!!!!

Top dudes- 10 miles or 70 minutes

Top ladies – 8 miles or 65 minutes

Dev A- 8 miles or 65 min

Dev B  6 miles or 50 minutes

Dev C- 50 minutes.

Tuesday 3/20/18– core (40 push ups x2/120 situps) 5-9 miles on campus loop. squat and deads after.  Sleeting like crazy out.

Monday 3/19/18– 15:00 up, SD, 12- 30x400m, 2 laps down. top gals down to 2:30 per cycle, dudes 2:00.  Good weather.