Week of Halloween 10/31/11-


Sunday 11/6/11- RECOVERY RUN.  Girls hit 45-50 minutes and strides, Guys hit 60 minutes and 16x 100m for 10 on the afternoon. 58 on week

Saturday 11/5/11- SECTIONALS Bus time 8 am, Girls race 10:25, Boys race 11:15.  THOMPSON PARK JAMESBURG NJ Boys win !!!!!! Girls 3rd!!!!! 5 points out of 2nd!!!!!!!! Yay- guys 2 miles up- 3 miles race- 30 minutes and 20x 100m for around 10 on the day.  Girls slightly shorter.

Friday 11/4/11- PRE MEET / OFF

Thursday 11/3/11-

Wednesday 11/2/11- 2.2 miles to Connover Park and 5–8 laps of the perimeter (1150m) followed by a fast 300m to spike HR, 2.2 down to finish with about 10 on the afternoon.  AJ hit 12 laps, a fast 300m, and 1 lap for 9.75. Girls hit 5 laps and a fast 300m for around 8 total.

Tuesday 11/1/11- Bus to Thompson Park 3 pm.  kids ran the Thompson Park course 2-3 times and hit 16-20x 100m after for 7-10.

Monday 10/31/11- WORKOUT ON TRACK.  LIFT AFTER. kids hit 3.1 -4.2 miles up followed by 8-12 strides.  Guys hit 4*1250m on a 5 minute cycle alternating between RP and 5:00 pace (3:46/3:54) cooldown of 2 miles for 10 on the day.  Ladies hit 6x 800m on a 5 min cycle and a 200m kicker for 7.5-8.

Week of 10/24/11


Sunday 10/30/11- kids ran between 7.2 and 9 miles before hitting 2 miles at Lt and a mile of strides.  10-12

Saturday 10/29/11- 5-10 miles in the snow.

Friday 10/28/11- 2 miles up, 3 miles race, 3 miles down and 22x 100m 9 miles.

Thursday 10/27/11 pretty horrible weather out- kids ran an easy 2 miles.

 Wednesday 10/26/11–  kids watched the Long Green line before heading out on a 4.2 mile loop followed by 12*100m for a total of 5 miles. Thanks XC parents for putting together such a great dinner!!!!!

Tuesday 10/25/11- kids had a quick team meeting followed by 45-50 minutes steady and either 10x 160m or in the case of the Riffs and the Vinci 1.5 miles at Lt and 10x 160m for a total of between 6-9.5.

Monday 10/24/11- kids ran 30 minutes warmie before hitting stretch/ drills/ strides (10) and either ….4x 800m on a 5-6 minute cycle led by Alex Maeda in 2:22 avg. or as a few of the top dogs did 6x 1600m with a 30-45 sec rest in – :5:40 (5:29) /5:30 (5:34) /5:20 5:19)/5:10 (5:11)/5:00 (5:03)/4:50 (4:59), Caroline hit 5x 1600m finishing in 5:23!!!!!!!!, coolie of 2 laps and 10x 160m for a total of 7-11 on the dizzle.

Week of 10/17/11

Saturday 10/22/11- PRACTICE AT 8:00 AM AT TURNING BASIN PARK!!!!!!! Kids hit between 7 and 9 miles before hitting 2-4x a mile on the circuit, finished with 16x 100m.  Top dogs hit 14.25 and 12x 100m.  Good day- great week!!!!!


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Friday 10/21/11- most kids hit 40-60 minutes easy followed by 2 miles at LT for total of 7-10.75 on the afternoon.  Top dogs hit this year’s final bowbeater.  Jake led all with 9:32 (58 seconds rest) 66( 40 seconds rest) 4:53, Dan was right behind him, 2nd and 3rd best bowl beaters in Pirate History!!!!!!!!

Thursday 10/20/11- most pirates hit 20 minutes up plus stretch drills and strides before embarking on 13*400 on 2-2:45 cycles between the 4 groups.  Groups cooled down 2 laps and got in 10 x 160m FAST.  Top dogs hit 65 minutes plus 8 minutes at LT  and 2 laps easy for 11 on the afternoon.

Wednesday 10/19/11- team metting followed by 250 proper sit-ups, 100 reps of nut-crackers, and 2:30 of wall sits before hitting a VERY EASY 30 minute run.

Tuesday 10/18/11- 2.2-5 miles up followed by 2k-3k of LT at Conover 2.2 miles coolie followed by 10x 160m strides. Totals 7-10.

Monday 10/17/11- kids got in a 20-30 minute warmup followed by stretching drills and 8x 100m.  Aftewrwhich most of the guys n gals got in 8*800m on a 5-7 minute cycle followed by two laps easy and 5x 160m for between 7.5-8.  The top Gals and guys got in 7 developmental mile reps they were shooting for 6/5:50/5:40/5:30/5:20/5:10/5:00- they hit (5:57/5:50/5:27/5:22/5:15/5:15/5:14/5:03) with 30-50 seconds rest after a 4 mile warmie.  Caroline got in 5 reps (6:00/5:53/5:43/5:38/5:41) cooldown was 2 easy laps jogging for 11.5 on the afternoon.

Week of 10/10/11-

Sunday 10/16/11- PSAT crowd hit 10 miles seady followed by 20 minutes at 5:35 per mile for around 13.5-14.

Saturday  10/15/11- those who weren’t at PSAT’s got in 50 minutes followed by reps (2-4) on the 1.35 race loop.  Sheldon led all in avg’ 7:15 (16:36 pace)- everyone finished with 20*100m.  9-13.5


Friday 10/14/11- everyone hit 50 steady minutes followed by a hard mile, one lap jog and 10*160m strides for around 7-10 on the afternoon. Jake led the dudes with a 4:42, Caroline led the ladies with a 5:30.  Great day, quick lift after.

Thursday 10/13/11- 2.2-5 miles up followed by Stretch/ Drills/ Strides (8x 100m) and 5x 1000m at Conover Park on a 5-6 min cycle (depending on group), 2.2 miles down followed by group core. 7.5-10 on the afternoon.

Wednesday 10/12/11- 6-8.5 miles steady followed by 1.5 miles of LT for 7.5-10 on the day. 

Tuesday 10/11/11- meet (2 miles up 5 k race and either 20 and 20 or 4 miles steady for a total of 7.5-10.

Monday 10/10/11- pre meet of 4.2 plus 12 strides or 50 minutes and 16x 100m