Listen while you read!!!
Monday 2/25/08- Easterns guys do 30-40 minutes with a few strides- everyone else about the same. Katie and McKee do 20 minutes warm-up, 5:47, 11:50, 23:50 29:37 (5 miles). Katie then does 800m easy and 8 strides. McKee ran 11:30, 17:25, 17:53, 18:05, 23:12, 28:59, 35:59. Ash runs 36:30.
Tuesday 2/26/08- Sam, Joe, Keith, and Brian WIN EASTERNS!! Splits were 3:12, 52, 1:58, 4:14. Sam and Keith cool down for 10 and 10. Brian does 4 miles cooldown and then 8 strides. Don’t know if Joe cooled down or not. The night was capped off with gyros. Other guys do two mile up, then five mile tempo run on the track.
Wednesday 2/27/08- Everybody does easy maintenance run (40 minutes). Sam and Joe go for 3 miles. Keith does 15 minutes and strides on his own. Brian and Kevin run 44 minutes at a quick pace, but not too quick, then did 8 strides.
Thursday 2/28/08- Everyone does 13 minute warm up, drills, and 8 400 m laps. Schmidt, Schoepfer, + Darmofal all hit 69 sec consistently, and the remainder fall in behind. Shelbs, Tiffy, + Becky hit 79 sec followed by Ashley, Fachima, + Sari. 2 laps cool down. Very windy today and freezing outside.
Friday 2/29/08- Extremely windy although not as cold as yesterday. Still, conditions on the track were not great. Everyone does an easy maintenance run. Macaluso runs 3 miles followed by strides. Brian does 40 minutes with Frankel and went right into a 10k tempon on the track: Total 33:03 Splits 5:18, 5:17, 5:17, 5:16, 5:16, 5:15, 78. 3 minutes later, does 1k in 2:52. Two laps down.
Saturday 3/1/01- Kids meet at the tow path for their long run. Most of the varsity guys complete 13 miles plus in 95 minutes- girls do about 85.
Sunday 3/2/08- Take Brian and Mancuso up to Bernards for a run with Grote and Doug Smith. Brian and Smith do about 15.5 in 1:40 while mancuso does about 14 in 1:37. God run good weather. Coach Wayton consumes about 4 thousand calories in an hour plus at a local eatery.