Week of 11/25/08

Sunday 11/30/08-Katie runs 40 minutes and strides. 

Saturday 11/29/08-13 minutes up- 5 k race- cooldown with runa nd light strides.  Awesome day! Katie makes it to San Diego!!!!! 

Friday 11/28/08-light running and stretching 

Thanksgiving 11/27/08-everyone took off except Shelby who took off Tuesday- Happy Thanksgiving!!! 

Wednesday 11/26/08-light running andf team stretch after watching NCAA women’s race. 

Tuesday 11/25/08-Katie, Caroline, and McKee ran 25 minutes up, 3 miles threshold run (McKee 16:56, Katie 17:55, Caroline 20:08) followed by 100m rest jog then 4×400 on short cycles, Jeff avg 75-76, Katie around 80, and Caroline mid 80’s.  Jeff was on a 2 min cycle, Katie 2:20 and Caroline 3:00. 

Monday 11/25/08-kids ran between 45-50 min and strides.  Shelby did a workout 2*1600 @ 5:56, 200 rest jog 6:06 then 2×800@ 2:54, 2:51- short cooldown.

Week of 11/17/08-

Wednesday 11/19/08-30 minutes up – quick stretch drills and strides (6) followed by 5-6 200’s with a 99m jog across the field- followed by 4 more strides and 2-4 laps.  Everyone looked fine. Cold as heck out. 

Tuesday 11/18/08-kids ran for an easy 50-55 minutes followed by 10 strides- Mr. Wayton traded in the Volvo Cross Country……..a sad day- now you kids can start stinking up his new car. 

Monday 11/17/08-kids ran a recovery run followed by team stretching.

Week of 11/10/08

Friday 11/14/08-  Guys did premeet running to get ready for groups tomorrow!

Thrusday 11/13/08- Guys did 45 minutes steady while girls did 40 steady. GREAT DAY in not ideal conditions!m

Wednesday 11/12/08-light run and team stretching following brief meeting. 

Tuesday 11/11/08-Kids warmed up for 30 minutes before heading into their workout, drills- 8 strides, and a walk through, guys went 1200/1600/800 with about a 100m jog between- everyone looked great- girls went 1200/1200/800- both groupd did a short cooldown followed by another 8 strides. 

Monday 11/10/08-Kids headed over to the tow path for a longer run, girls ran 65 save katie who got in 75 followed by 10 strides, dudes got in 75 followed by 12 strides- darker then heck out by the time we finished.  Good day everyone looks sharp.  SPIKE UP TOMORROW!!!!!

Week of 11/3/08

Sunday 11/9/08-recovery run oyo amd strides. 

Saturday 11/8/08-  whoooooohoo- boys win forst sectional title ever! Girls nearly pull it off as well- Kellner wins!


Friday 11/7/08-kids ran pre meet for 25-35 minutes and a few strides. 

Thursday 11/6/08-kids ran between 40-45 minutes plus.  Some guys doubled- after the run a few guys ran 1200m at their race pace – no faster.  Guys ran between 3:37-3:41- a few laps cooldown then watched the Long Green line before heading off to the Schoepfers for dinner. 

Wednesday 11/5/08- JV state meet- varsity guys n gals did around 6-7 with a few light pick-ups in the middle. Strides at end. Thought this was a great/ amazing video

Tuesday 11/4/08-kids ran a recovery run and streched in groups- JV did a pre meet and finished the movie. 

Monday 11/3/08- Those running Wednesday ran for 35-40 minutes and strides before watching “the Long Green Line”.  Varsity athletes ran 3 miles warm-up before busting into 6*800+ 400. on 4 (dudes) to 5 (ladies) minute cycle before busting one last 400.  Workout was done at Community park, wheeled 800m loop. Katie led the workout for the ladies and hit splits of 2:52/2:45/2:43/ 2:45/ 2:49/2:49/82- rest of the ladies followed closely behind.  Mancuso and Foy led the guys who hit 2:25-2:30/2:25-2:36/2:25-2:32/2:27-33/2:25-33/2:26-2:34/65-70.  Good workout, about 7 miles for the day- more if you doubled.