Sunday 9/28/08- Girls have the day off- dudes need to get in 20 minutes and strides to get ready for tomorrow’s dual vs. North I though this video was smart in prep for tomorrow’s run. Pay attention to what Coach Shane has to say at the 5:50 point in the video..
Saturdau 9/27/08-Bus to Bell Mt. for our longer tempo run. 3 mile warmup to Bridge St. in Lambertville from the base of Bell Mt. Here we split into groups- A group hit 9 miles at tempo- B group 8 miles- girls hit 6 miles except for Katie who hit 8. Very solid run for everyone- Kevin and Sam led anyone home with a pace of 5:47 per mile- Schoepfs, McKee, Max and Sameer followed closely behind. Good run, cooldown was 2.5 mile for 11.5-14.5 on the day- very good work PIRATES
Friday 9/26/08-kids ran between 40-55 minutes at Maintenance. Pace followed by 6 strides and core. Coaches handed out cold weather gear.
Thursday 9/25/08- 3 mile warm-up to community park , stretch drills, strides, 300’s with ample rest. guys did 10- girls did 8. good work- varsity guys looked good despite yesterday’s workout- dress for the weather tomorrow!!!! a few varsity guys did a 3 mile warm-down. We will be going outside!!!!!
Wednesday 9/24/08- Brief team meeting, those who put forth a race effort yesterday did 40-50 minutes and strides- those who ran long on Monday did the bowl beaters. The first Group, Kevin, Sam, and Schoepfer did 8 laps at GRP, rested until the clock hit 11, hit a 400 hard, rested til the clock hit 13- than hammered home their best mile., Group B had slightly longer rest, the third group had additional rest as well- by and large great efforts. Great efforts out there- Sam finished an additonal mile at 5 flat.
| Pirate | 3200 | 400 | 1600 |
| @ 11 minutes | @13:00 | ||
| Foy | 9:49 | 66 | 5:09 |
| Sam | 10:07 | 83 | 6:13/5:00 |
| Schoepfs | 10:16 | 69 | 5:25 |
| @12:00 | @14:00 | ||
| Nate | 11:23 | 67 | 6:05 |
| Max | 10:16 | 70 | 5:37 |
| Schmitty | 10:40 | 70 | 5:27 |
| Wallack | 10:16 | 66 | 5:47 |
| Sameer | 10:26 | 70 | 5:21 |
| McKee | 10:16 | 73 | 5:20 |
| Katie | 11:12 | 80 | 5:45 |
| asap | asap | ||
| Tingy | 12:38 | 82 | 6:39 |
| Shelby | 12:58 | 80 | 6:37 |
| Caroline | 11:56 | 81 | 6:02 |
Tuesday 9/23/08- meet at washington crossing- entire team ran the meet- only top guys went at an easy effort- some big breakthrough’s- DJ leading us home- awesome!!! Varsity guys hit 4 miles up- 3 miles, 3 miles and 10 strides following.
Monday 9/22/08-most kids did between 40-55 minutes- some of the upperclassmen and varsity went out to the tow path for a longer run- kids hit up Whitehead rd and back for 14.4 (Kevin and Sam in 94 minutes) followed by 10 strides to make it just over 15- girls hit 80 minutes followed- save Katie who got in 90- girls did 10 good strides as well. Good day- Kevin, Sam, and Nick motored! Katie looked solid! Shelby, Tingy and Becky hit up some side trails that Katie told them about- sounded pretty good!
