Week of 5/24/10

Saturday 5/29/10- 3200’s, 800’s.

Friday 5/28/10- 1600’s

Thursday 5/27/10- premeet

Wednesday 5/26/10-Fast 200m

Tuesday 5/25/10-25 minute run followed by 2 (Mancuso and Schoepfs) to 2.5 (Caroline and Max) miles of threshold training.  Kids hit between 1.5-2 miles of cooldown complete with 8 strides.

Monday 5/24/10- longish run at twopath followed by 12 stridies.  Everyone hit 60 min.


Mancuso, Schoepfs, and Max GO 1-2-3 AND SWEEP THE









30 SUB 5 MINUTE MILERS!!!!!!!!
30 SUB 5 MINUTE MILERS!!!!!!!!


WE DID IT!!!!!

Click HERE to see how we stack up across








Week of 5/17/10

Weds 10/19/10-kids got in 40 minutes warmie followed by drills and strides (8) 1-2x 200m followed by a mile of easy joggin.  LAST SUB 5’R OF THE SEASON! Glenn and Jeffro get under!!!

Tuesday 10/18/10- compromised training day due to weather, most everyone got in 20 minutes either inside or bundles up outside. The exception was Mancuso and Schoepfer who got in 50 minutes on the treadmill.

Monday 5/17/10- Everyone warmed up 20 minutes before getting in either an NAU workout (600m fast (1:27-1:30)) followed by easy joggin and then 6-10 x 100m fast.  Coolie of 2 laps and 8 strides. Mancuso Schoepfer and Caroline got in 3 (CK) to 3.5 miles of threshold before spiking up and running 800m at GMP.  Caroline hit 2:32 and Sam and Schoefs hit an ambitious 2:00.  Coolie of 2 laps and 8 strides.

Week of 5/10/10

Saturday 5/15/10-80 min steady frosh soph boys competed and did very well!

Friday 5/14/10-Specificity- Mancuso and Schoepfs hit 1k @ MGP (Sam hit 2:33- Brian 2:38) followed by 3×300 with flying finishes.  Caroline hit 5 laps at 32GP before hitting 3x 200.  Kaleigh and Ingrid hit a 400 @800 GP (Kaleigh 65, Ingrid 67) followed by 2 fast 200’s.  2 laps down.  Good day

Thursday 5/13/10-holmdel twilight or a steady run- Schoepfs and Mancuso hit 50 min in Holmdel with 6 150’s- guys tore it up in Holmdel.

Weds  5/12/10- kids either hit pre meet or competed at Steinert.  The Riff’s led a wire to wire 4:44-4:45 1-2 in the 1600 and Schoepfes and Mancuso hit a fast 400- 3200 @ threshold (10:40), fast 400.  Girls competed in a variety of events- some very good performances, Shelby leads wire to wire in the 1600  in 5:30, Ingrid hits 5:36 in her first 1600m ever- Jaedi (who still hates Coach Wayton) and Bortnick both got under 5:50!!!  Emily Mauro led the girls in at 2:30ish and Lisa led the 3200m runners home! 

Tues 5/11/10-kids got in 4-50 min run followed by form 150’s.


Monday 5/10/10- the majority of guys and gals got in a quick but intense workout of 3-6 x 400 follwing a 2 mile warmie and 8 strides.  Schmidt led all with 58, 58, 61, .  Max led the distance hogs through 65 avg on his 6 x 400’s. Mancuso Schoepfer and Caroline headed over to the TP and ran the 7.25 miles at maintenance pace before heading out for mile reps at threshold pace (10 sec rest),  Mancuso and shoepfer hit 5:30, 5:28, 5:25, 5:20, and 5:15. 11.5-12.5 total.   Caroline hit 5:58/6:11/6:20/6:02, cooldown of easy strides.  Good day- we’re all ready to go!!!

Week of 5/3/10

Sunday 5/9/10-rec run.

Saturday 5/8/10-  county champs- mile records go down!!!

Friday 5/7/10- premeet or palooza kids got in a warmup followed by a mile time trial.  Jaedi led the ladies with a 5:52 and Sean Fergs led the big dogs in 4:47ish.  Miller and Derks head under 5!!!!!

Thursday 5/6/10-those competing in the palooza got in a pre meet those competing in the county champs got in a long 6 mile warmup followed by a fast 200 and a short coolie.

Weds 5/5/10-

most everyone hit 40 minutes of aerobic running followed by 8x 200 interspersed with overunders and plyos.  2 laps down, 5-7.5 total miles.  Mancuso, Schoeprfs, Max and Caroline headed over to the tow path and got in 8.75 of tp running before hitting 4x 200 in 33 and 8 x 100m for around 9.7 miles

Tuesday 5/4/10-  duel vs Hightstown. some great performances in horrendous conditions.

Monday 5/3/10- quick team meetings before heading out to Conover.  From there kids split into groups, Caroline finished the Conover at a progressive pace, Mancuso and Schoepfer finished 5 more miles at  just slower than threshold, most of those competing just finished the Conover at maint. pace.  A few of the middle distance guys headed back .  Most of the developmental group hit a progressive run on the way back.  Everyone hit 5-10x 200m @MGP on the stone rd when they returned to campus.  Good day. Total 5.5-8.3 miles on the day.