Week of 1/23/12



“Great organizations cultivate talent from within”-  Alfred Chandler


1/28/12- 8:30 practice at Turning Basin Park!!!!!!!!!

1/27/12- 2 miles 8 strides and 600m fast , AJ led all in 1:25.  Jake ran a mile at 3200m goal pace, everyone came back for 12 x 60m sprints with over unders in between, 2 laps down.

1/26/12- core followed by timed run.

1/25/12- 2 miles up followed by 4.2 miles at effort.  short cooldown. Those who didn’t do steady state competed at Lawrenceville.

1/24/12 – Everyone ran a 10k or Conover loop. Those racing tomorrow, did a 10k or Conover threshold. 16 strides and core afterwards.

1/23/12 – Split into groups for 400 repeats. Mostly everyone did 20 400s on a 2:25 or 2:15 cycle. A few kids got in 8 400s with a 2 minute rest in between reps. Rainy and miserable outside.

Week of 1/16/12

1/20/12- Premeet for those running at Lavino Relays. Power workout for everyone else.

1/19/12-  60 minute distance run.

1/18/12- Most of the people got in a 5k threshold run. Top guys and gals got in a power workout. LD guys did 1000m followed by a 600m and 10 100s. MD guys did 550m followed by a 250m and 10 100s.

1/17/12- Race for very few people. Others completed 14-22 400s on a 2:50-2:00 cycle. MD and LD guys got in a threshold. MD hit 10 laps followed by 10x200m. LD dudes hit 16 laps followed by 10x200m. Core after.

1/16/12- Most kids got in a premeet on their own. Those who raced at state relays either met at the towpath or ran oyo for a long run. MD guys and gals ran 60 mins, with last 20 mins cookin. LD guys and gals ran 80 mins with last 20 mins cooking.

Week of 1/9/12

1/15/12- Group 3 State Relays!

1/14/12- those who braved the cold got in an amazing workout. Most kids hit kingston and back (7.5 miles) followed by 3-6 cutdown miles averaging roughly 5:50ish. Cold, windy and miserable. Premeet for those racing.

1/13/12- recovery run. Kids got in 50 minutes of easy running and several reps of core. Extremely windy and cold outside. The next few days are going to be brutal outside – dress for success Pirates!

1/12/12- speed. Kids not racing got in a Mile Time Trial led by Jake Riff in 4:29. New kids in the sub 5 club: Ragone, Albert and Soskind, and several near misses! On the girls side, Nora dropped a huge PR with a 5:51 and another handful of close misses again.Those competing sunday split into groups. Those racing the 1200 or 1600, hit a 1k at GP. Those racing the 800 hit a 500 at GP. Everyone followed with 10-12 150s with plyos and over unders afterwards. 2 lap cooldown.

1/11/12- threshold. Woodmere 5k led by the Riffs in 16:30. LD guys competing on sunday hit a little church (4.2) in around 24:00. short jog and 16 strides after.

1/10/12- recovery run. Little Church (4.2) or Conover (7) loop and 16 strides. Some guys got in a quick mile kicker.

1/9/12- Princeton relays. Those not competing got in a standard warm up, before hitting 14-25 400s on a 2:00-2:30 cycle. Normal cooldown.