Week of 9/26/11-

Sunday 10/2/11- 11:00 PRACTICE AT HIGH SCHOOL!!!!!!!!!! 8-13 steady miles.

Saturday 10/1/11- 10:00 bus to HOLMDEL kids ran 2 miles up- 5k at GP, followed by either a cooldown of strides and distanbce or in the varsity’s case 6 miles for a total of 11.

Friday 9/30/11- kids hitpre meet (15-30:00) followed by strides or (if not running- 3 miles up followed by cruise intervals at LT over 937m for around 4 miles (7 reps) cooldown was 20x 100m barefoot and 1200m cooldown for around 9 on the day.

Thursday 9/29/11- 40-50 min oyo

 Wednesday  9/28/11 most kids ran a 5k duel with standard cd of 10 minutes and 20x 100m- others warmed up 2 miles and hit 6 minute pace for 2x race duration- short cooldown follwing

Tuesday 9/27/11- kids ran between 20 and 40 minutes easy core after.

Monday 9/26/11- kids warmed up between 3-4 miles before hitting between 6-10x 800m.  Most kids hit 3x 800 on a 5-6 minute cycle before resting 3 minutes and going at it again.  Finished with 20x 100m and a mile of easy jogging for around 8.  Top dogs hit 4 miles up and 10*800m on a strict 4:30 cycle, 1 mile down for 10 on the afternoon.

Week of 9/19/11

“Strength does not come from physical capacity. It comes from an indomitable will.”

– Gandhi

Saturday 9/24/11- 9-10 miles steady followed by 2 miles at LT and 10x 160m for between 12-13.

Friday 9/23/11- most kids hit recovery runs of between 4.2- 7.2 miles followed by 10x 160m strides.  A few executed the season’s 1st bowl beater.  Jake led all with 3200 in 9:43 @ 10:30 the guys ripped a 400 led by AJ in 61, rested 45 seconds and Jake led them home in 4:59.  Caroline hit 11:08/ 78/5:35ish.  lomnger cooldown to get 10 on the day.

Thursday 9/22/11- most kids hit 1 miles up followed by 30-45x 300m on 90-110 second cycles.  Those running tomorrow’s bowl-beater hit 2 miles up followed by 6 miles at 5:35 pace and a mile down followed by 10x 160m for around 10 on the day. Vinci hits about 8.5 miles at GP!!!!!! what an animal!!!!!


Wednesday 9/21/11- kids ran aerobically for 55-60 minutes before hitting 2400m at G 5k pace.  Cool down of 5*160m strides for around 7-11 on the day. lower body lift after.

Tuesday 9/20/11-  Those not racing hit 16*400m on a 2:30 cycle. Those racing hit 2 miles up followed by 5k hard and 20 minutes easy/ 20x 100m.  Top guys hit 30 minutes and 20x 100m for around 10 on the afternoon.

Monday 9/19/11- kids ran pre meet of 6 miles+ 10x 160m strides, if not racing tomorrow kids ran 6 miles plus 1.5 miles at G5k pace followed by 2 lAPS AND 10X 160M, top dogs and Caroline hit 8.5 miles followed by 6 laps at LT and 10x 160m for 11.

Week of 9/12/11-

Boys Ranked 14th in the Universe

Sunday 9/18/11- R and R- except for COACH COBURN !!!

Matthew Coburn

Bib: #3229, Race: Half Marathon

Point Time Time of Day Pace
START 00:00:00 8:03:13 am
5K 00:22:01   07:05
10K 00:42:58   06:45
10M 01:08:26   06:44
FINISH 01:29:39   06:50
    Avg. Pace 06:51



Saturday 9/17/11 – kids either stayed at the hs and got in 8 miles and 20 x 100m or made the trip to Washington X-ing Park for their long run of between 1:30-1:50, everyone finished with 20*100m

Friday 9/16/11- those recovering from yesterday’s workout hit …A . 7.2 mile run followed by 5 laps at 5:50 pace for around 8.5 on the day.  B (girls A) hit 7.2 miles (last 2 miles hard), C (girls B) hit 2.5 miles, 20x 100m, 2.5 miles.  Top dogs and Caroline hit 2-4 miles warmie followed by Stretch drills strides (8 x 100m).  Everyone hit 2*3200m at G 5k pace with 10 minute recovery between.  Caroline hit 11:10/11:06.  Jake led the dudes with 9:49/9:44, 2 mile coolie for between 8-10 on the afternoon.  Impressive performances.

Thursday 9/15/11- groups either hit a 50 minute (Omega Team) run or a 1.5 mile warmie followed by stretching drills and strides (10) Team then got into their training groups and completed a tough Montana session.   30-40x 300m on very short rest cycles. Vinci led all with 40x 300m on a 90 seconds cycle.  1 mile cool down.

Wednesday 9/14/11- Kids split into 3 groups,  those who raced yesterday hit 50 minutes steady followed by 20*160m, those who didn’t run ran time trial over 5k- 4.2 miles followed by 2 laps down and plenty of strides (20). Top dogs <woof woof> hit 3 miles up followed by 7 miles at 5:40 pace and a cooldown of 10*160m strides for 11 on the day.

Tuesday 9/13/11- kids that raced hit 2 miles up followed by 5 k race and a cooldown of 10 minutes and 20 x 100m.  Caroline ran a longer cooldown of around 5 miles. Top dogs hit 8 miles followed by 1.5 miles at LT and a mile cooldown (2 laps and 8 x 100m) for 10.5 on the day.

Monday 9/12/11- kids ran either a pre meet of 50 minutes and strides (10x 160) or for a few of us, Top guys (Riifs, Sheldon, AJ, Karthik) warmed up for 3 miles and hit a developmental ladder of 5:50/ 5:40/5:30/5:20/5:10/5:00 Caroline hit the same workout down from 6:10, developmental group warmed up and hit 12*400m on a 2:30 cycle.


The Pirate Family would like to offer our condolences to the Manuelpillai family on the passing of their son and brother Neelan.  Neelan was a perfect example of what we endeavor to become each and every day.  He was a fine athlete, teammate, friend, and person.  We will always miss him.

Week of 9/5/11

 Friday 9/9/11- top dogs and Caroline hit 25 minutes and stretch, drills strides (8) before hitting mile reps (4-5) on a 8 min cycle.  Top dogs averaged around 5 :02 for the full 5, Caroline avg’d 5:43.  Crossey led the rest of the ladies in 6:15 for her 4 reps on a 10 minute cycle.  Boys B hit 4*1600 on a 9 minute cycle, Boys C hit  3*1600 on a 10 min cycle.  Cooldown for everyone was a mile plus core in small groups. Not a good day- plenty of pirates pooped their deck, walked dar plank, not good- better bring your A game tomorrow guys and gals. For those of you who don’t know how to get er done- watch below. “try to unlock your mind- no matter how bad you feel YOU CAN DO BETTER”– Joe Newton

Watch more video of Joe Newton on flotrack.org


Thursday 9/8/11-   6-9 miles steady followed by 10x 150m for a total of 7-10 on the day- most of the efforts were solid (75% of Vmax) Top guys hit 2 miles easy- 6 miles at 5:45 pace.  Good day.

Wednesday 9/7/11- 4.2-7.25 mile run followed by kickers.  Top group of boys hit 7.25 steady miles followed by 2 miles in 11 minutes and an 800 in 2:30 , 2 laps down for around 10 on the day.  B group boys and A girls hit 6.2 miles followed by 1.5 miles at LT and 80m at G5k pace, 2 laps down for a total of 8.5 on the day.  C boys and B girls hit 4.2 miles followed by a hard mile, cooldown of 2 laps and 8 strides.  Group core after and lower body lift.

Tuesday 9/6/11- 2 miles up in the rain followed by stretch and drills, kids then got into ‘Montanas’ over 300m on Joanne St..  Top group of boys hit 30*300m on a 90 sec cycle.  B Group boys hit 20*300m on a 1:50 second cycle. C group boys hit 17*300 on a 2:00 cycle.  Caroline went with A boys through 25 reps.  Top ladies hit 20*300 on a 2 min cycle.  Great day, great work considering, 1 mile down for a total of around 8.5 miles.

Monday 9/5/11- Labor Day kids took off or ran their 6 miles,.