Week of 2/1/10

Friday 2/5/10-most folks did a progressive run from Conover.  Kids were led by Karthik and the Riff’s- great efforts.  Sectional crew hit 75% of race distance with 100% pace, followed by a 400 jog and reps of 200m (6-8).  Mancuso hit 3:08-9, Schoepfer a few ticks back- and Wallack worked on his last lap by hittin 2:06 at 800, resting 30 seconds, and blasting a 400m.  MD crew hit 600m hard before coming back and hitting 6 200’s.  Margiotta hit 7:32 with the rest of the guys a few ticks back. Girls splitinto groups, Kaleigh led the md girls in 1:50 (Donnelly in 1:52), Shelby led the milers in around 4:15, and Kellner hit pace for 6 laps.  All finished with 200’s interspersed with hurdle drills.  easy 2 laps down.  Good day. Cold but with very little wind- performances were pretty solid considering the density of the past several days.

Thursday 2/4/10-after warm-up developmental group hits 10x 300 with a 150 flying kick interspersed with hurdle drills, 2 laps down.  Those scheduled to compete Sunday were going to hit spec. during warmup we were notified that meet was moved.  Instead athletes worked in groups and hit interval session in tainers.  Top miler dawgs hit 12x 400 (girls 10) in 66-70 on a 2 minute cycle (girls were on 2:10), top MD dawgs hit 10×200 on 60 second cycle (girls 70).  Cooldown followed.  Longer warmup – most hit between 7-9 on the day.

Wednesday 2/3/10-Mancuso, Margiotta and Schoepfer headed over to the tp for a long run/ threshold.  9 miles followed by 4 miles at threshold- avg’s low 5:30’s and finished with a 5:22.  Good day.  Margiotta got in a morning run for 16 on the day.  MD guys hit 6 miles up followed by 2 miles at threshold and 50% of race distance at Race effort.  2 laps and 8 strides for around 9.5 on the day.  Girls hit the same workout.

Tuesday 2/2/10-those whom competed yesterday hit either steady state or a progressive run of around 5 miles, Schmitty led the way in 28:20.  followed by 12 strides.  Developmentals hit between 11-16 400 repeats with 125 m rest jog.  Some GREAT EFFORTS!!!!!

Monday 2/1/10-easy run and strides for most.  Others ran at counties- got in some great performances!!!!!