Week of 10/5/09

Sunday 10/11/09-kids ran up to 12 miles to meet mileage goals.

Saturday 10/10/09-those not running Manhattan hit 300’s (12) with a 100m rest jog. 

Friday 10/9/09- kids met after 25 minutes for 4 corners and after 20 more minutes met for 20 strides.

Thursday 10/8/09-varsity folks hit 40-45 minutes followed by a few 200’s at gp.  for 6-7.5 miles.  Eveyone else hit 8*800 on a 5-6 minute cycle.  Sean Fergs led the way in 228-32 with Sameer right behind him.  Good day. Guys hit 2 miles up followed by 4 miles of intervals followed by a short cooldown.

Wednesday 10/7/09-a few guys went real easy (Schoepfs, Doogs, Hurshal) hit 2 miles up followed by 20 strides.  Most guys and gals hit 45 minutes followed by 2x 800m at GP and 16-20 strides. for 8.5-9 total miles.

Tuesday 10/6/09-most guys and gals hit 2 miles up followed by a 5 k race followed by 20 minutes easy and 20 strides.  A select few followed the race with 3x 1600 on an 8 minute cycle. Nick led the way in 5:28/5:29/5:31.  Followed by 16 strides. Mancuso, Schoepfer, Hurshal, and Doogs hit 4 miles up, stretch, drills, strides (8), followed by mile reps on an 8 minute cycle.  Guys stayed in trainers.  Sam led the way in 4:45/ 4:45/ 4:47.  Guys hit 4 laps easy and 16 strides cd.  9.5 total.

Monday 10/5/09-kids did between 6 and 15.3 miles.  Schoepfer Wallack and Hurshal hit 15.3 (Whitehead to Red House in Griggstown).  Mancuso stopped a little early as did Dan “pimpstrut” Sheldon.  Everyone else hit between 4.3 and 7.3 followed by 16 strides and core.