Week of 1/25/10

Saturday 1/30/10-towpath- cold as farts- those running sectionals got in a few rythm 200’s on the track.  Towpath crowd got in their usual blend of distance and threshold. top dawgs got in a bout 13

Friday 1/29/10-most guys flew the coup early and got a train to see mancuso run at Millrose- those who didn’t got in a run.

Thursday 1/28/10-quality dustance run.

Wednesday 1/27/10-warm-up followed by 75 percent of goal distance at goal pace, 400 jog and reps at goal.  125 m rest between reps.  Schoepfer avg’d around 62, 800 guys hit their splits at 45.  Cooldown. 

Tuesday 1/26/10-easy warm-up to Conover Park, 2.5 miles.  5 miles progressive run.  Schoepfer led the way in low 27’s, Margiotta, Wallack and Schmittty hit 28 and change.  Shelby hit 34 and change to lead the ladies with May right behind her.

Monday 1//25/10- warm-up followed by sprinting.  Most guys did 9x 200.  Girls did 3 sets of -00/150/100.  Everyone hit hurdle drills between sprints. Mancuso did an nau drill of 600 (1:26 in traffic) followed by 100m sprints.

Week of 1/18/10

Saturday 1/23/10-steady long run over 60-85 minutes followed by 10 strides.

Friday 1/22/10-13-20 minute warm-up- the majority of guys hit 400 reps with 125 rest.  Led by Markan, Hurshal, Sheldon and Karthik who avg’d around 69-71 over 16 reps.  Top dawgs hit their specificity progression of 1k, 30 sec rest 600 or the Bowerman drill of 600/ 200, Mancuso led the miler group at 2:36/ high 1:30’s, Schoepfer right behind. Schmitty hit the 600 in 1:28 or so and cruised home to hit around 2 flat- Maeda right behind.  Very very good day. May led the ladies home in around 3:25/ 2:05 for 5:30. Everyone hit 2 laps down and stretching.

Thursday 1/21/10-kids warmed up 2.5 miles to Connover Park, stretched, then hit a steady state run for the remaining 5 miles.  Top dawgs avg’d 6:12 per mile before finishing with 10 strides and core.  Good day.

Wednesday 1/20/10-either run at Lawrenceville dual, or as Mancuso and Scheopfer did a 20 minute warm-up, stretching, drills, and 8 strides. they hit 900m at GMP (2:21/ 2:22) jogged 400m, and completed 6×300 on a 80 sec. cycle.  They hit theior splits on the 1st 3 before runing into some o2 debt.  They followed this with strides and hurdle drills.  Good day.



Tuesday 1/19/10-kids broke up into two groups after a team meeting and got in between 20-55 minutes of distance and strides. –

Monday 1/18/10- 3 miles warm-up followed by drills and 4 strides.  Afterwards a mixture of threshold training and specificity.  Mancuso and Schoepfer did 5 miles at around 5:30 a mile, jogged 400m and legged off an impressive 2:05.5.  Margiotta did the same 5 miles followed by a mile in 4:55.  Nick and Maeda hit 2 miles at threshold before getting in reps at GP over 400, 300, 200.  Girls broke into the same groups as the boys.  Caroline worked around her knee to get in some good work over various distances. Cooldown around 1200m for just around 9-10 on the day.

Week of 1/11/10

Sunday- off

Saturday 1/16/10-those running yesterday hit between 60-90 minutes, a few of the competitors hit up some tempo miles (2).  The guys hit between 80-90 minutes steady.  Sheldon led the rest with 60 minutes and 5 reps of the mile circuit.   (9) followed by 3-5 repeat miles. Everyone finished with 8 good strides. 9-14.5 on the day.

Friday- PIRATES tear it up at the Gr. 3 Relays!!!

Thursday 1/14/10-those running tommorow at state relays went out for an easy shake out. Those not running performed a progressive run- 2.3 mile warm-up, followed by 5 miles of progressive running finishing with a few easy laps for around 6-8 miles on the day.  Hurshal and Marken led the way in 29 mid with a 6:20 first mile- great job.

Wednesday 1/13/10-varsity hit an easy run of 45-50 followed by form 150’s.  Developmental group hit 10-12 200’s with hurdle drills in between. Good day

Tuesday 1/12/10-20 minute warm-up, 500 (md) or 800 (Milers) @ RP,  MD guys hit around 1:13, Miler hit 2:07/8 – followed by 400 recovery and 6 x 200’s between 28-30 with hurdle drills between each rep.  easy cooldown or 2 laps and 8 strides.

Monday 1/11/10-varsity guys and gals hit a warm-up followed by threshold runs of between 3-4 miles.  Mancuso led the way in 21:52 for 6480m in lane 6 (15 laps).  mile cooldown and a morning run made it about 10 on the day.  Developmental groups hit between 5-6 400’s on a 200m rest cycle- everyone stayed in trainers.  Good day. Core after.










Schoephs wins the best of the rest races in the Hispanic Games Mile with a big indoor pr of 4:25!!!!!

Week of 1/4/2010

Sunday  1/10/10-kids got together in groups and ran between 75 (ladies) and 80 (dudes) minutes. Guys ran a hard last 20 minute and the ladies a hard last 15. 

Saturday 1/9/10-oyo or Hispanic Games. All kids who raced hit a mile- some good efforts- some not so good efforts.  Mancuso led the way with his huge 4:15.55- wowsers.

Friday 1/8/10-specificity or premeet.  Those not running yesterday warmed up and hit some repeat 600’s at goal mile pace before rolling into some fast 150’s with drills in between- colder than heck and snowing. Varsity kids hit pre meet and easy strides.

Thursday 1/7/10-aerobic maintenance and core.  Kids hit a distance run followed by 150’s at GMP.

Wednesday 1/6/10-cvc meet.  Kids worked in and around their events.  Schoepfer and Mancuso both ran two hard 400’s.

Tuesday 1/5/10-aerobic maintenance and core.

Monday 1/4/10-Specificity drill.15 minutes up, 12 strides, 2x 800 @ gmp.  Guys were on a 3 minute cycle and girls were on a 3:30 cycle. Mancuso led the way in 207ish and 2:11ish- bad weather, bad wind- all in all a good day, kids finished with some sprinting.