Week of 1/12/08

Wednesday 1/14/09-those who worked out yesterday ran an easy recovery run of 30-40 minutes.  Those running this weekend hit a 2.5 mile warm-up followed by threshold runs of 1.14-2.28 mile loops.  Boys did 2  loops while the ladies hit just one.  Great performances all around.  Minimum rest between each repeat. Weather was extremely cold and breezy- mid to low 20’s.  Kid got in between 7.2-9.5 miles- great day.

Dudes

Name

2.28 mi

2.28 mi

1.14 mi

Mancuso

12:06

12:07

6:00

Kevin

12:06

12:07

6:00

Schoepfs

12:29

13:00

Wallack

13:00

13:28

McKee

12:49

13:51

Schmidtty

13:00

13:28

Nate

13:14

na

Max

13:14

na

Ladies

Shelby

6:54

7:07

7:13

Caroline

6:54

7:05

7:04

Sahana

7:23

7:42

na

Heather

7:23

7:40

na

Becky

7:19

7:40

na

Tingy

7:10

7:28

na

Julio

7:53

na

  

Tuesday 1/13/09- those who worked out yesterday ran an easy recovery followed by strides. Developmental squads did a mile time trial- 400 rest, followed by 4-6 400’s on a 2:30-3:00 cycle.  Good work. Some great performances as Sahana led the ladies home in 5:46 and Sean Fergs hammered home in 5:01 with Bucbinder right on his heels- Alex Wan made his bid for sub 5 status as well- great job Pirates!!!

Monday 1/12/09- quick team meeting.  Developmental group heads out for a 5 (ladies)- 6 mile run (dudes).  Those scheduled to compete this weekend did 1000 @ 2:42 (Mancuso) -2:44 (Schoepfer)- rested 20-30 seconds and 200 @ 30, followed by 400m rest then 4x 600 @ 1:46-48 on a 2:30 cycle.  Girls hit 3-2-1 (laps) with 125m rest at GP followed by 4×400 on a 2:30 cycle. McKee and Margiotta hit 6 laps at GP, 125 m rest. 2 laps at GP followed by 4×400 – 2 minute cycle. Good day. Core following, scizzors and Big 10’s.