Saturday 1/2/10-kids met at the tow path for an aerobic run and threshold training.  Girls hit 9 miles of running and two miles of threshold training for 11.  Top dogs hit 10 miles of running and 4 miles of threshold running. Good day in rough conditions!!!

Friday 1/1/10easy running oyo.  Some like Mancuso and Margiotta got in some fist pumpin tempo running at the Hamilton Hangover.


Thursday 12/31/09-get in an hour of easy aerobic running unless you weren’t at yesterday’s hard practice! In that case you should run at full tilt for 4 minutes rest jog for 7 minutes and run 2 minutes hard, 2 minutes easy for a total of 30 minutes.  Proper warm-up and cooldown should be performed!

Wednesday 12/30/09-20 min. warm-up followed by drills and strides (8) 800-1000m at GMP, 2 laps easy and a ladder of 200, 150, 100×3 with hurdle drills between, easy cooldown. Good day. Girls hit an 800, Shelby and Kaleigh led the way in 2:46-7. Mancuso led the way for the dudes hitting 1k in 2:38point and  averaging 35, 28, 19.5 for his 250-200-150’s.

Tuesday 12/29/09-3 mile warm-up to Southfield rd. 2-3 minutes of stretching and 3- 4 miles of progressively harder running- made progressively even harder because of wind on way back.  Varsity guys hit 4 laps around the track.  500 reps of core after. 6.2-7.3 miles total. Good day.

Monday 12/28/09-25 minute warm-up, drills, strides (8), 3x 600 at goal mile pace, Mancuso averaged 1:35 or so.  Good day after a tough last several days.  Kids were on a 4:30 cycle. Cooldown was a mile of strides n straights.  Total mileage for the workout was around 6 miles.

Week of 12/21/09

Sunday 12/27/ 09- 90 min run

Saturday 12/26/09-kids got in 2 miles up- 4-6 miles of threshold/ tempo running followed by a cooldown. Sam led the way in 27:58 for 5 miles, – 2 miles down.  Good day- rainy a little windy and 45 out.

Friday 12/25/09-x-mas – easy running oyo

Thursday 12/24/09-warm-up for 3.3 miles followed by quick stretching followed by threshold runs of a mile followed by a cooldown of around a mile.  Varsity got in 5 miles, varsity girls and middle distance guys got in 4 reps, total miles on the day around 8.5-9.5.

Wednesday 12/23/09-same as Monday with 8 strides.

Tuesday 12/22/09-meet at Princeton, kids got between 800 and 1600 meters of specificity.

Monday 12/21/09-distance run of between 50-60 minutes.

Week of 12/14/09-

Thursday 12/17/09-

Wednesday 12/16/09- kids run around 20 minutes for a warm-up , 8 strides and 3 sets of 300, 200, 100 m with hurdle drills between, short cooldown follwing.

Tuesday 12/15/09-kids warmed up to Conover Parl before running between 3- 5 miles before running a mile of strides and straights. 6-8.3 miles on the day.

Monday 12/14/09-kids warmed up for 13 minutes before hitting their drills and 8 strides. Groups met for specificity.  Milers hit reps of 550 meters on a 4:30 cycle. Mancuso and Schoepfer avg’d 1:26-7 (4:10).  MD guys hit 8x 300 @ 45-46 on a strict 3:00 cycle.  Girls split into the same groups- Shelby avg’d around 1:54 fgor the 550’s.  Good day.  Cooldown of 800m plus 4 strides.

Week of 12/9/09

Saturday 12/12/09-long run of between 60-85 mi nutes followed by a mile of threshold running and 8 strides for between 10-14 miles.

Friday 12/11/09-13 minutes up- drills/ strides/ 10x 150m with walk back rest and easy cooldown.

Thursday – 12/10/09-easy run and group core.

Wednesda/y/ 12/9/09-kids did a 30 minute warmup before heading to /he rack for some track work.  Varsity guys hit various straight runs of specificity as the weather was surprisingly great! Mancuso and Schpfer led the milers through 900 meters in  around 2:22.  Niock and Wallack led the md guys through 500 meters in 1:11-12.  Good day, each group followed with 800-1200 meters worth of easy intervals before cooling down.

Tuesday 12/8/09-progressive run, one group did 2.5 miles up to Conover Park and 2.5 miles back progressively faster, Shelby led the ladies in around 16:50ish.  Varsity guys ran the 2.5 miles up before hitting the remainder of the 7.3 mile Conover progressivly faster.

Monday 12/7/09-kids warmed up before completing specificity.  Miler group hit 4x 500 @ gmp on a 4:30 cycle.  Schoepfer and Mancuso led the way hitting every split under 80 for 2000 meters under 4:15 pace.  MD group hit 300’s on a 3 minute cycle, first 4 were under 44 and last two were just over.

Week of 11/30/09

Saturday 12/5/09-long run of between 5-12 miles followed by 8 strides.  Good day.

Friday 12/4/09-kids warmed up between 2 and 3 miles before turning around and running a progressive run followed by a mile cd.  Varsity guys and gals hit 7 miles.
 Thursday 12/3/09-2-3 miles up, 50% of race distance at goal pace.  Two groups, 800 ran 400m.  milers hit 800.  Schoepfer led the way in 2:07, Doogie hit 56.5.  Girls were led by May Chang in 2:52.  following specificity runners hit 10x 150 with hurdle drills between each rep, short cooldown after.

Wednesday 12/2/09-easy distance run of between 4.3- 8 miles followed by 12 strides.

Tuesday 12/1/09-team performed an out and back run finishing progressively harder. 2.5 miles up to Conover Park, stretch drills and 4 strides and then 2.5 mile back at a solid pave before colling down at the hs.  Good day.

Monday 11/30/09-team does a proper warm-up followed by reps of 200 or 400 at GMP.  Scheopfer leads the way in 60/61/63/65 with a 125m jog rest across the track, short cooldown followed by team core.