Week of 3/31/08

Sunday 4/6/08- Girls and guys meetign up on their own for a modest long run on their own.  Girls meeting at the tow path for a 60-70 minute run and strides.  Some core wouldn’t hurt!!!!

Saturday 4/5/08- Those not running at Howell today legged out between 75 (ladies) and 85 (dudes).  Good weather, good group!Brian ran in the pool for an hour and 50 minutes- for those of yuo who don’t understand what “running int he pool” means- most people (me) needed an aquajogger to stay bouyant- Not Brian- in fact he doesn’t use his arms to make it more difficult- so he runs in the pool as if he’s on a unicycle- today he dodged through various kids, special needs folks, and older people while running 1:50…..whew.   Sick

Friday 4/4/08- Either a healthy dose of pre meet or a little competition at the Howell Relays.  Some sweet performances today!

Thursday 4/3/2008- Blend of different things going on today.  Those competing tomorrow ran 20 minutes with strides, everyone else did 20 min. warm-up and a blend of tempo and repeat 400’s on a 2 min cycle (boys) or a 2:30 cycle (girls). McKee did a 40 min tempo at 5:50 pace.  Foy and Mancuso did 30 minutes (5.24) miles at 5:43 pace.  MD guys did 20 minutes at threshold and 6 400’s, Mancuso and Foy did 6, Schoef’s does 4.  MD guys do 6.  Most girls did 6.  Actually a great day for a crappy situation. 

The tempo section of thr workoutis listed here.

Athlete

Laps

Time

Katie

7

32:43

Shelby

5

24:47

Tiff

6

30:20

T2

6

30:30

Julio

6

31:56

Ash

6

31:53

Beck

5

26:20

Jess

6

31:39

Santhiya

5

27:30

Foy

7.25

30:00

McKee

9.5

40:00

Mancuso

7.25

30:00

Schoep

6

26:00

Wallack

5

21:55

Brad

4.5

20:00

Nate

4.5

20:00

Keith

4

19:00

Will

6

30:00

Sherron

na

40:00

 Happy birthday Tingy!!!!  Brian did 30 minutes on the bike during gym class.  Then did another hour on the bike during his study hall.  Then he went into the pool and did a workout with Frankel.  15 minute warmup,  then 30 minutes at tempo, then 5 minutes cooldown.  Total of 2 hours 20 minutes. 

Wednesday 4/2/08- Most kids do a 40-45 minue distacne run followed by strides (8 g, 10 b) JV guys do 6 400’s with  a 125m jog, averaged around 73, short cooldown and everyone does core after.  Brian got in nearly 3 hours of cross training followed by physical therapy.  Started out with an hour on the bike during gym class.  Then did 50 minutes in the pool with Ms. Spicer during lunch, who is in ridiculous shape by the way.  After school, got another 40 minutes on the bike.   Total of 2 hours 30 minutes.

Tuesday 4/1/08- Easy run for most or dual meet at Notre Dame.  Brian did a 30 minute warm-up in pool followed by race sim in pool followed by a steady 20 minute cooldown.  Some awesome performances at ND! See race comments for details.

Monday 3/31/08-  kids competing tomorrow do an aerobic 45 minutes followed by strides (8 for girls and 10 for dudes) followed by light core and stretching.  Those not competing tomorrow do a 13 min. warm-up followed by drills and strides.  Then they completed a ladder, 800, 600, 400, 200 with half the distance of the last repeat rest in between each.  Some good times were hit that I’ll add in tommorrow- notably DJ clipped off a 2:22 800! Pretty awesome! Brian, Ian (he IS alive) and Darmofal hit the pool for an hour (Brian did an hour of biking this morning as well).  Lets go at them tomorrow!!!

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