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.