Saturday 12/29/12- kids ran between 9-15 miles.  MD got in 9 miles plus 3 x mile- in 6:00/5:30/5:05.  Most got in 8-16x 100m following run.

Friday 12/28/12– 2 miles up followed by sds(8).  Most kids got in 800m fast followed by 14*110m with drills, MD got in 600m fast followed by 14x 110m.

Thursday 12/27/12– timed run (50:00) followed by kickers (top groups only)

Wednesday 12/26/12– slow goin- kids ran between 4.2-10k of LT, MD kids ran 2-3x 2 miles.

Tuesday 12/25/12– off or OYO in order to celebrate Jimmy Buffet’s birthday, also….Happy Birthday to …

Monday 12/24/12– 4 minute free squats followed by 4 minute abs and 4 minute nut crackers. 2 miles warmie followed by SDS (8) and…

A Group LD- 2 x 800m @ GMP followed by 18 x 400m ON A 2 min cycle.

B Group LD Boys – 18*400m on a 2:30 cycle.

A Group Ladies 800m @ GMP followed by 14*400m on 2:25 cycle.

MD Duders- 400m at G800 pace followed by 18*200 (60 sec cycle)

MD Chicks- 400m @ G800 pace followed by 18*200 (65 sec cycle)

 

Saturday 12/22/12– LD group hit 13.5 miles at 6:25 pace plus a mile at effort led by Alum Dan Sheldon in 5:02 for 14.5. Julio led ladies with 13.5 miles, MD group hit 11.5!!!

Friday 12/21/12– 2 miles up, SDS (8) followed by ….

LD group hit 800m at MGP followed by 400m rest..Riffs led dudes with 2:06 in wind- Julio hit 2:31 in wind (and trainers)

MD and everyone else hit 600m HARD (led by Darnell in 1:23-4) – everyone finished with 14 x 100m and sdrills! 2 laps down.

 

Thursday 12/20/12– times run of between 50-70 minutes for most- MD hit hit a few miles up followed by 2*2 miles at LT and strides.

Wednesday 12/19/12– 4 minutes of squats/ abs and NC followed by two miles up and …..

LD Boys- 10k (led by Jake Riff in 32:45-( 5:16 pace)) LD girls hit 5 miles (led by Julio in 31:45 (6:20 pace)

MD guys hit 5 miles led by Georgie in 30 flat- developmental crew ran 5k hard led by Willy Hesterberg in 18:20.  Developmental group followed up with 16 x 100m barefoot strides.

Tuesday 12/18/12– most Pirates had some great early season performances at Jadwin gym- a few stayed home and worked out hard at HSS- Jake Riff warmed up 2 miles and hit 5 miles at 6 / mile. Julio hit a short quick threshold.

Monday 12/17/12- either a pre meet of 50-60 minutes and 8 strides or- for a select few- typical Monday workouts of (LD) 800m at GMP followed by 14 x 400m on 2:00 cycle.  MD (ladies)hit 400m at G800 followed by 14 x 200m on a 70 seconds cycle .

Saturday 12/15/12– 9-14.5 miles , MD crowd his 9 miles plus 2 x mile at LT and 16 x 100m.

Friday 12/14/12– warmie followed by SDS (8) and 500-700m of specificity followed by 14-16 x 50m sprints interspersed with plyo hops and overunders.

Thursday 12/13/12– timed run of 55-70 minutes.

Wednesday 12/12/12- 2 miles up followed by between 4.2- 5 miles of threshold training- Riffs hit 26:45 for 5 (5:15 ish pace) and Julio led the ladies with around 26:30 for 4.25 (6:15ish).  MD kids hit 2-3 x 5 laps at LT followed by 300-250-200-150-100 @ G 800 pace.

Tuesday 12/11/12– started with core 4 minutes of free squats, 3 minutes of abs and 3 minutes (90  seconds per hip ) or hip work- followed by 3 miles up and 3 miles progressive.  No strides.

Monday 12/10/12- day started with group core, (3:00 free squats, 3:00 abs, 3:00 Nut crackers)- then kids headed out for 2 miles up , SDS (8x 100m), followed by…

LD Group

Boys- 800m @ GMP (Riffs hit an ambitious 2:00) followed by 400m easy and 12 x 400m on a 2:10 cycle.

Girls- 800m @ GMP (Julia 2:32 in trainers) 400m jog and 10 x 400m on a 2:30 cycle.

MD Group

Boys -400 @ G 800 (Eddison hit 52-3) 400 rest and 12*200 (65 cycle)

Girls – 400 @ G 800 (Edelyn hits 65-6) 400 rest followed by 10*200 (75 cycle)

Developmental groups hit 10-12 x 400m on 2:25,2:40 or 3:00 cycle.

Everyone got in 2 laps easy cooldown.

Saturday 12/8/12-+ Practice at Turning Basin park 8:30 am!!!!!  top LOD hogs got in 13.5 miles steady folowed by 1 mile fast and 16 x 100m for 15.  Top ladies got in 11.5 miles steady followed by 1 mile kicker and 8 strides for 13.  Md crowd and developmental got in 7.5 miles + 2-3 x 1600m and 16x 100m for 10.5-11.5

Friday 12/7/12– 2 miles up – SDS (8) followed by 450 (MD/ DV) or 650 (LD) fast .  Eddison led 450 group under 60 (1:49 pace) followed by 400m rest and 12 x 14 x 75 m sprints with plyos and overunders in between each. 2 laps down.

Thursday 12/6/12– 50-65 minute run.  MD kids hit 50 minutes followed by 4 x 200 @ 800 GP with full rest.

Wednesday 12/5/12-Core followed by 2 miles up followed by a quick team stretch. Top dogs and gals hit 4.2 miles at LT and 3 easy laps down.  Most of the team got in 5k at LT and 8 x BF strides.  MD crowd got in 2 miles ta LT, 1 mile at LT and reps at Goal 800m at 250/200/150/100.

Tuesday 12/4/12- top dogs and ladies hit 2.2 miles up- 5 miles at marathon pace and a few easy laps for 8.  Developmental groups hit 2.2 up- 2.2 hard, and strides to finish up.  MD groups hit 2.2 miles up- 2.2 miles at LT and 2 x 800m at LT.

BANQUET IS TUESDAY NIGHT AT HSS!!!!!

Monday 12/3/12- core followed by 2 miles up- S/D/S(8)- top dogs hit 50% of goal distance at 100% goal pace followed by either 14*400 on a 2:20-3:00 cycle or (in MD case) 14*200m on a 70-80 seconds cycle. Gulamas led MD group in 52.5/66/ followed with avg’s of 31-38.  Top LD hogs hit 2:00/ followed by 67 avg.  Julia led distance ladies with 2:33/ 80ish.  coolie of two laps.