Week of 10/13/08

Sunday 10/19/08-Guys warmed up 2.5 miles to Port Mercer- were assigned three groups and hit their steady state run.  McKee Foy and Mancuso hit 11.5 @ 5:42-5:43 and 5:58 per mile-B group was led by Schoefs who hit 14.5 (15 with strides) for the day with group B.  Group C hit around 11 miles with 6 quality miles in between. Top Group hit around 17! LAST HUGE MUNGO LONG DAY OF THE SEASON!!!!! 

Following is  a list of our varsity long runs for the season- pretty awesome! Now lets use this fitness!!!!!

Date Length/ Time
7/2 11.5
7/9 12.5-13
7/16 12.5 (85)
7/23 13.5
7/30 14
8/6 14.5-15 (100)
8/13 Camp (12-14)
8/20 14-15 (95)
8/27 16.5
9/6 15
9/14 17.5
9/22 14.4-15
9/27 14.5
10/6 14 (91)
10/13 16.2
10/19 17

  Saturday 10/18/08-Most girls ran 20 up, a 6 mile steady state, and 20 down followed by strides. 

Friday 10/17/08- dual meet @ MCP vs. North.  JV did Great!!!!! Runners 8-14 vs Norf won 15-50, runners 14-21 wins 15-49!!!!!   Girls did an easy rec run.  Varsity guys ran 5×3 on 3 off after their race.

Thursday 10/16/08- guys did a pre meet of 6 miles or so and strides.  Girls warmed up, then went into their workout listed below- 2 groups- top 5 and everyone else.  Rest was equal to the duration of hard cycle.  Good workout.

Name

800

400

800

400

800

400

800

400

200

Katie

242

75

240

77

243

78

244

79

38

Caroline

246

80

244

81

240

84

250

86

43

Shelby

250

81

245

75

246

80

256

79

36

Tingy

248

80

247

79

247

81

256

81

38

Beck

247

80

247

93

 

82

305

85

44

 

 

 

 

 

 

 

 

 

 

B Gr.

252

76

300

81

300

76

301

74

31

Weds 10/15/08-most of the guys ran 3 miles am. Brief team meeting-  Guys run 7-10 miles pm. girls shorter followed by a mile of madness (burpees, jumpin jacks, mountainclimbers, n pooosh-ups).  Hot out! Great day! 

Tuesday 10/14/08-kids warmed up for 13 minutes- ran 5k either threshold or race- then ran an easy 5 minutes followed by 10 on /10 off and strides. Varsity guys ran an extra 5 miles and strides to get 10 for the afternoon. Girls did a little less after than the guys. 

Monday 10/13/08- Most kids ran 50 minutes with strides- a few varsity guys and gals headed on over to the tow path for a long run- Foy and Sam hit 16.2 @ 6:15-6:24 pace- other guys went around 15 slightly slower.  Ladies ran between 85-100 minutes.  6-8 strides when they came back- good day.