Week of 4/23/12

4/28/12– 8:30 practice at the tow path for either a 9 or 10mile time trial. Great day, great weather.

4/27/12– 2 mile warm up, stretch, drills, strides. Top girls and guys got in a 600 fast – followed by 12x60m sprints with plyos and over unders. Everyone else on in a mile time trial – SEVERAL close misses to the Sub 5 and 6 club!

4/26/12- 50-60 minute easy run followed by 10-16 strides. CAROLINE RUNS 9:59 3k at PENN!!!!!!!!!!!!!!!!!!

4/25/12– Split up into two groups. B group did a 7.5mile loop followed by strides. A group ran a new loop (around 10.75miles) and finished with strides as well. Great weather.

4/24/12– Everyone did either a 2.5mile warm up followed by a 5 miles steady (tog dogs at around 5:55 pace) or a 3 mile warm up followed by a 3 mile progressive run. Strides and core after

4/23/12- 2 mile warm up, stretch, drills, strides (8). Guys and gals then split up into groups and completed 7 400s on a 2:45 cycle. Top guys averaged around 62-63 per 400. 2 laps,  8 strides after. Great day considering weather.

Week of 4/16/12

4/21/12– mercer county relays at Robbinsville. People not racing ran 11 miles steady followed by 16 strides

4/20/12– 800m time trial followed by a two lap cool down and 14x60m sprints with drills in between.

4/19/12- 50 minute run for underclassmen and MD followed by 2 800s at threshold. 60 minute run for upperclassmen followed by 1 mile at threshold.

4/18/12- easy distance run for most, race for others. All in all, a good day.

4/17/12 everyone got in 6-8 miles followed by strides, stretching, and core.

4/16/12- kids got in 2 mile up in 91 degree heat before embarking on the 1st of the much awaited cut down.  Everyone hit 8x 400 on a 3:00 luxurious cycle.  Top group avg’d between 62 and 64.  Caroline avg’d around 75.  Great day.

Week of 4/9/12

4/14/12- 2 miles warmup before hitting a 9-10 mile time trial.  Sheldon led all in 54 and change. short coolie.  Chandarockins apprently lost interest in the website.

4/13/12- 2 mile warm up, stretch, drills, strides (8). Everyone got in a 300m all out, 2 lap jog before getting in 12 75m sprints with plyos and over unders in between. 2 lap cool down.

4/12/12– Core first followed by a 50-60min easy run. Everyone finished with a 1 mile threshold kicker.

4/11/12- Core first and then most guys finished the Bennington loop (8.5 miles). MD and everyone else got in 3 miles to Southfield Road and progressive run back to the track.

4/10/12- 3 mile warm up. Most kids then completed a 10k steady state with strides. Everyone else and MD guys did a little church steady state with strides.

4/9/12- Last day of bulk 400s! Kids got between 10-16 400s on a 1:45-2:30 cycle. MD guys got in 16×200 on a 1 min cycle. 2 lap cool down, 8 strides after. good day with all the wind

Week of 4/2/12

4/7/12- Everyone got in 11-14.5 miles of steady running followed by 16 strides. Great day!

4/6/12- OYO run of in between 50-60mins. 45 mins for the MD Crew. Additional strides and core afterwards.

4/5/12- 2 mile warm up, stretch drills strides. Everyone got in 800m – first 400 at GMP, second 400 ALL OUT. 2 lap jog and then 12x50m sprints with plyos and over unders in between. 2 lap cooldown. MD Crew ran a 400 in 57.

4/4/12- 2.2 mile warm up to Conover Park. Mostly everyone finished the loop at a steady pace (5:50 for the top guys – who also added on another mile at the track). MD Crew ran threshold back for 2 miles and then finished with another mile on the track. 2 lap cool down and 19 strides afterwards. Great weather, great day.

4/3/12- Meet and Notre Dame. Girls and Boys Win. Nora Owens (5:41) and David Miller (10:10) drop MASSIVE PRs!!! GREAT day!

4/2/12- Those not competing tomorrow plus Dan Riff, Maeda, Karn, Sheldon and Karthik got in 20 400s on a 1:50 cycle averaging around 70-72. 2 laps 8 strides cooldown. Everyone else got in anything ranging from a 20 minute run to a Conover (7.2) loop and a few strides. MD crew got in a 35 minute run before hitting 6 x 200m in 30 seconds on a 1 minute cycle.


Break Schedule 2012 Spring Track
5-Apr Practice at High School South 9:00 a.m.
6-Apr Run OYO
7-Apr Distance runners practice at Turning Basin Park 9:00 a.m. Sprinters/ jumpers at High School South 9:00 a.m.
8-Apr Off/ Run OYO
9-Apr Practice at High School South 9:00 a.m.
10-Apr Practice at High School South 9:00 a.m.
11-Apr Practice at High School South 9:00 a.m.
12-Apr Practice at High School South 9:00 a.m.
13-Apr Practice at High School South 9:00 a.m.
14-Apr Distance runners practice at Turning Basin Park 9:00 a.m. Sprinters/ jumpers at High School South 9:00 a.m.
15-Apr Practice OYO.


Break Schedule Spring Track 2012

Non-Negotiable list.

  • Athletes will attend practice each day.
  • Excused absences may include any of the following…
    • Religious obligations
    • Religious obligations
    • Religious obligations
  • If an athlete is not at practice an email from your parents explaining your absence must be sent to coachwayton@gmail.com
  • No excuses, we’re asking a few hours per day for the sake of group and personal improvement.
  • Winners do what losers don’t, losers don’t go to practice, winners do.
  • Pirate Track is composed of dedicated winners. Now let’s go.