Week of 11/23/09

Wednesday 11/25/09-30 min. warm-up followed by drills and strides (8), 300’s concentrating on getting out and settling in.  short cooldown.


Tuesday 11/24/09-2 miles warm-up followed by stretching and drills, 4 miles of threshold running followed by 2 miles cooldown (5 laps +12 strides)

Monday 11/23/09-long run of 65 minutes on the towpath followed by 8 strides for around 10

Week of 11/16/09

Sunday 11/22/09-distance run followed by strides

Saturday 11/21/09-2 miles up, 3 miles race, cooldown of 15 and 10.

Friday 11/20/09-distance run

Thursday 11/19/09-distance run

Wednesday 11/18/09-20 -30 minutes up followed by 8 200’s and a cooldown

Tuesday 11/17/09-2 mile warm-up followed by drills.  4 miles of threshold running, followed by 5 laps easy and 12 strides for 8 miles total.

Monday 11/16/09-headed over to the tow path- everyone ran about 70 minutes and completed 8 good strides.



Caroline becomes the 3rd Group 4 champion in 3 years by a whopping 17 seconds!!!!!

Sam and Schoepfer qualify as individuals!!!


Week of 11/09/09-

Sunday 11/15/09-Big Reggie Waytons burfday- recovery run of 50 (Caroline) to 60 (dudes) minute followed by 12 strides.

Saturday 11/14/09-CAROLINE DOES IT! Soph becomes the 3rd group champion in a row for the PIRATES!! Mancuso improves his number 2 all time performance and Scheopfs finishes a strong 10th!

Friday 11/13/09-light run and strides

Thursday 11/12/09-light run followed by strides

Wednesday 11/11/09-Light run and strides.

Tuesday 11/10/09-Club 7  got in a 55 minute run and 4 corners.  Varsity guys hit a 4 mile warm-up, followed by 2 miles at threshold followed by a few 800’s (3) on a 4 minute cycle. Coooldown after

Monday 11/9/09-Varsity went to the tow path and completed 10-11 miles of running plus 8 strides. Club 7 completed a workout of 3 miles, 6×800 on a 4 minute cycle, one mile or so down and stretching. Doogy led the way in around 2:24-5.  Good day- perfect weather.

Week of 11/2/09

Sunday 11/8/09-9 miles of recovery running followed by strides.

Saturday 11/7/09-2 miles up, 3 miles rcae, 2 miles down JV did a warm-up followed by 2 on 2 off for 32 minutes.

Friday 11/6/09-light run

Thursday 11/5/09-9 miles of running

Wednesday 11/4/09-long warm-up, easy 200’s and cooldown.

Tuesday 11/3/09-light run and strides.

Monday 11/2/09-3 miles warm-up to Community Park, 8 strides, 7x 800 on a 4 (duides)- 5 (ladies) minute cycle. 1 mile coodlwon for around 7.5 on the day.  JV completed a 50 minute run and 10 strides.  Good day. Mancuso led the way between 2:20-225, Caroline led the way for the ladies in around 2:50ish.