Week of 2/25/13-

Saturday 3/2/13– long day at Turning Basin, top dogs hit 14.5 miles in 1:30 followed by 16 x 100m for 15.5, top ladies hit 11 miles and a mile of striders, Developmental group hit 12 miles as well.  Beginners got between 5-10 miles with strides!!!! MD group hit between 7.5 (ladies) and 9 (duders) of steady running before hitting 3 x 1 mile at a descending pace (30-45 sec rest between each).  Eddison led duders with 5:25/5:45/ 5:03, Ladies hit around 6:20 for each, MD got in 16 x 100m to finish.

Friday 3/1/13– 1st day of spring track began with an easy warm-up and a skills test- Penn group got in 3 miles after test.




Monday 2/25/13- 2 miles up- SDS (8) kids got in 20-22 x 400m followed by fast 200m.  Those competing at Eastern States warmed up 2 miles, kicked BUTT!!!! and cooled down for 3 miles.

Watch more video of 2013 BU Terrier Invitational on flotrack.org

Week of 2/18/13

Saturday 2/23/13– some great performances, Eddie G runs 2nd all time over 800m for 6th!, JAke Riff finishes just out of medals in 7th, Karn runs his face off to finish 14th in # 3 all-time Pirate 3200m indoors (B Leung 8:56/ K Foy 9:28/ K Setya 9:32/ D Sheldon 9:33!!! 4 x 4 finishes 8th !!!! in indoor school record time!!!!

Saturday – Sunday 2/23/13– long run for between 70- 90 minutes.

Friday 2/22/13– pre meet or 2 miles up , SDS (8) followed by 200m fast and 14 x 60m with drills.

Thursday 2/21/13– easy run and form 150’s

Wednesday 2/20/13– developmental group hit 4.2 miles at LT, MOC crowd hit easy distance and form 150’s

Tuesday 2/19/13– kids hit walk throughs at event distance (ie 400-800-400), 400m crew his 2 x 200m, 10 sec rest 100m.

Monday 2/18/13- 2 miles up , top groups hit 2 x (13 x 400m on a 2:05 cycle) 400m rest between sets, Group B hit 20 x 400m on a 2:25 cycle.

Mandatory practice Monday, 2/18/13. 8:30 AM at HS South.

Week of 2/11/13

Saturday 2/16/13: 15, 13, or 11 miles on the Tow Path and then 16 x 100m strides.

Friday 2/15/13: Developmental group did a 2 mile warm up followed by stretches, drills, and eight strides. Then, 20 x 75m with drills.

Thursday 2/14/13: Developmental group had OYO again.

Wednesday 2/13/13: Developmental group did core (5/5/5) then hit the track for a 2 mile warm up, stretch, and drills. A group boys went on to do a Little Village loop plus 3 laps on the track all at threshold. B group boys did a Woodmere threshold and 2 laps cool down on the track.

Tuesday 2/12/13: Top guys ran the meet. Developmental group had an “on-your-own” practice.

Monday 2/11/13:  Top guys did a premeet in preparation for tomorrow’s race. Developmental group did a 2 mile warm-up followed by a workout: A-group boys hit 25 x 400m on a 2:10 cycle, B-group boys did 20 x 400m on a 2:20 cycle, and girls hit 18 x 400m on a 2:40 cycle.

Week of 2/4/13

Sunday 2/10/13– hey kids!..

MD- run 40 minutes steady and find a plowed straight section of road or sidewalk- sprint for 30 seconds.  Jog for 3-4 minutes and stretch out.

LD- run for 50 (ladies) to 60 (duders) minutes and find a dry straight plowed street or sidewalk , sprint for 30 seconds, jog for 4-5 minutes and stretch.

Saturday 2/9/13– 1. find a safe place to run- a plowed side  street with little to no traffic is preferable.  2. 15 minutes easy jog followed by some stretching and drills and 8 x 100m strides followed by….

MD Group- 10:00 at 80 % (threshold) followed by 11 minutes of 1 on (hardish) 1 off (easy) cooldown of 10 min easy jogging.

LD Group -20:-00 at 80 % (threshold) followed by 15 minutes of 1 on (abt Goal 3200 pace) 1 off (easy) cooldown of 10 min easy jogging.

Please run safe and conserve your efforts on this workout- it’s just to stay relatively sharp- workout should not feel difficult at all- when it doubt run slower-save hard efforts for next week! (we race tues and sat)

Friday 2/8/13– same as thursday

Thursday 2/7/13– either compete at Peddie duel or get in longer run of 50-60 miniutes.

Wednesday 2/6/13– either pre meet or threshold of between 3-4 miles plus a 200-300m kicker

Tuesday 2/5/13– kids got in a longer loop and strides.

Monday 2/4/13- everyone hit 5 minutes of squats and 5 minutes of ands before embarking on a 2 mile warmie SDS (8) and….

Developmental- 8 x 400 on a 2:00/ 2:20 (ladies A) and 2:30 cycle (ladies developmental), 2 laps down.

LD Omega Squad- 1000m at GMP , 400m rest, 1600m at 32GP, 400m rest and 300m at GP for 150m/ kick for 150m- 2 laps down.

MD Omega Platoon hit 600m at G800, followed by 400m rest and 400m at G 800mp followed by 400m rest and 300m – float-fast.