Week of 4/25/11-

Saturday 4/30/11- most kids got in betyween 7-9 miles and 2-3 x 1 mile at threshold with 1 minute or less rest, finish with 16x 100m.

Friday 4/29/11- Kids got in a 3 miles warmie plus stretch, drills, strides (8) and 50 % of MGP on grass followed by 100m sprints and plyo hops.  Short cooldown with the exception of a few who got in 3 miles down. 

Thursday 4/28/11-

Wednesday 4/27/11- if the kids ran in the meet  on Monday they hit the same workout of 6x 400m on a 3 minute cycle. Top group avg’d 62 with a lazy 65 in there. 

Tuesday 4/26/11- if athletes ran the meet they hit a recovery run (Conover Loop and 12 strides), if not they hit a warmie and 6x 400m on a 3 minute cycle fast on grass.

Monday 4/25/11- either duel vs. Trenton or steady run and strides.

Week of 4/18/11-

Saturday 4/23/11- 70-80 minutes steady in the rain- rough.

Friday 4/22/11–  2 miles up and stretch, drills, strides (8) before hitting 1000m at 105-110 % of goal pace followed by 2 laps and 10x 100m with drills between.  Good day.

Thursday 4/21/11- kids hit steady distance before hitting a kicker- good day.

 Wednesday 4/20/11skeleton crew of warriors got in 2 miles up followed by 4 miles of LT followed by a fast 400 and 16x 100m barefoot.  Those competing against North got in a varity of tremendous performances.  Doogie officially is under 4:30! Dan O dropped another PR, as did just about everyone who ran in the mile, huge 800 PR from Sean Fergs and great double back from Dan Riff in the deuce (9:39) .  We’re getting there Pirates!!!!

Tuesday 4/19/11- most guys and gals got in steady distance followed by either drills or MOM. Schoepfer – in Dana Hills Cali got in 700m in 1:40 before jogging two laps and hitting 200’s at RP.  Great effort.


Monday 4/18/11- kids got in 8 laps up before completing a variety of workouts- the majority of which got in 7 x 400m on a 3:30 cycle.  Riff, Oconnell and Maeda led the way in the 62-64 range.  The Penn crowd got in threshold reps at 2-4 miles.  Eddison got in a combo of 2 miles at LT and 400 at %%.  Penn crowd got in 10x 100m with hops and over unders between

Week of 4/11/11



Sunday 4/17/11- Those who competed at the meet on Saturday met at the tow path for a long run 0f between 10-12.5 miles.  Good day

Saturday 4/16/11-   those who didn’t compete at Co relays got in their mileage on the towpath (6-12).  Those who competed at Co relays kicked butt in very tough conditions!!! Alex Wan may have been the hero of the day!!!!!!!!!!

Friday  4/15/11- VINCI, YVONNE, SHELBY AND NIV BREAK ON THROUGH TO THE OTHER SIDE!!!!!!!!!!   Those not competing tomorrow got in a few miles followed by str drills and strides before either hitting a mile time trial followed by 20-25 x 100m fast or 4-5 miles at LT followed by the same total of strides.  Geat day- we’re getting there PIRATES!!!!!!!!

Thursday 4/14/11- steady distance followed by a few strides and core ot enjoy the beautiful weather.

Wednesday 4/13/11- those not competing hit 2 miles up followed by 4 miles at LT led by Albert, Miller and Vinci in 24 min.  followed by about a mile coolie.  Those competing ran against Princeton, some great performances,  Dharin goes under 2!!!- 3 more guys at 2:03 or under!!!! Jeff and Wonton make it 23 PIRATES under 5!!!!!!1

Tuesday 4/12/11- those competing tomorrow hit steady mileage followed by 10 strides and core.  Those not hit 35-45 minutes followed by 4-8 laps at threshold followed by 2 laps down and core.

Monday 4/11/11- 8 laps up, strt, drills, strides (8) followed by 8*400m on a 4:00 cycle.  Dan Riff led all avg between 62-63. Penn crowd hit spec followed by power.  4x 800m group hit 650m at GP followed by 4 sets of 200, 150, 100.  Girls hit 75% of goal distance followed by the same sprints.  Schoepfer led the guys with a 650 in 1:33.  May hit 2:28, Ingrid 2:48 for 900m and Caroline hit 3:46 for 1200.  Great day, hot and windy.

Week of 4/4/11





Saturday 4/9/11- kids hit between 7-13 with a crisp last 2.5 miles on the feeder canal’s towpath- great weather- beautiful run 

Friday 4/8/11  Everyone hit 10*200 with 200 rest complete with overunders and plyos.

 Thursday 4/7/11- SUCCESSFUL SUBAPALOZZA!!!!!! NORA , COCO , MILLER, AND THE BOOOOSH ALL MAKE IT UNDER!!!!! WOWSERS!!!!! BOYS ALREADY HAVE 21 UNDER 5!!!!!! Those who competed on wednesday hit 40 minutes followed by 1.5-2 miles at LT and a mile of madness with 30 reps of burpeees, mountain climbers, jumpin jacks,a nd coes.

Wednesday 4/6/11- either pre meet for tomorrow’s Palooza or Duel vs. Notre Dame, some great breakthrough performances!!! DAN OCONNELL 4:37!!!!!!, GEORGE HAMILTON 10:14!!!!!!!!! NANA 5:57!!!!!!! WAY TO GO PIRATES!!!!!!!!!!

Tuesday 4/5/11- steady state run of 30-60 minutes followed by 8-10 strides.  Those not competing warmed up 2 miles and hit 5k at LT followed by 3 easy laps and 4 strides for 6 on the day!!


VCA 2010 RACE RUN from changoman on Vimeo.

Monday 4/4/11- everyone hit 2 miles up followed by stretch, drills, strides (8), and either 600m or 1050m of specificity followed by 2 laps easy and 12x 75m fast with plyo hops (10x) over unders, and 35x mountain climbers between each. Dan Riff  and Maeda led everyone through the 1050 in 2:48 (4:15.6) and Shoepfs led the guys through the 600m at 1:24 (1:51.6).  Caroline led the ladies through 1050 at 5:12 pace and Ingrid and May hit 1:48 for their 600 (2:24).  2 laps down followed by 600 reps of core.  Great day.