MAKE SURE WE ALL DRESS FOR SUCCESS ON TUESDAY-THURSDAY- WET WEATHER COMING- WE WILL BE GOING OUTSIDE AND TRAINING AS SCHEDULED!!!!!!
GET IN AT LEAST 1 RUN (40 MIN) AND HAVE A GREAT LABOR DAY. SEE YOU ALL IN SCHOOL ON TUESDAY !!!!!
SATURDAY 9/3/11– kids ran between 5 and 9 steady miles before hitting between 2-3 mile reps and a half mile coolie. Sheldon led all with 9 miles and 5:30/5:02. Not a bad summer Pirates.
FRIDAY 9/2/11 -team met at Witherspoon lot , 2.5 miles up followed by between 20 and 30 x 150 m Arreton Rd Hill- last of the season, team looked great!!!! Total of up to 7.8 miles on the day.
THURSDAY 9/1/11– PRACTICE AT HSS 3:00 PM- kids hit between 2.25 and 5 miles up followed by 1 mile at RP effort and 2.25 miles down – team core in XC room. Totals 5.5-8.25 miles.
Wednesday 8/31/11– kids ran between 6 and 10 miles before hitting a variety of kickers. Top dogs hit 10 steady miles followed by 2 miles (steady / kick) J Riff led all with just under 6 and just under 5. Caroline led the ladies with 6:12/5:48. Everyone finished with 16-20x 100m. Dan Riff hit a modified 2 miles up followed by miles of 5:55/5:54/5:30/5:12/5:15/5:20 with a standing rest of 10-15 sec. sprints after.
Tuesday 8/30/11- 23 minute (3 mile) warmie followed by team strechy- groups then were formed to cover courses at 5k, 4.2 nd 10k. Boys were led by Dan Sheldon and Jake Riff who hit 10k in 34:15, Caroline led the ladies with a 10k in 39:10, all cooldowns were a mileof easy joggin and 16x 100m. Lower body lifting and core after. Great day.
Monday 8/29/11- hopefully Pirates ran as directed for 60-75 minutes and 20x 100m strides.