Week of 2/17/14-

PRACTICE SATURDAY AT 9:00 AM AT HIGH SCHOOL!

Deirdre Casey wins GIRL’S GR. 4 MILE!!!!

KARNAGE IS ON A TEAR! WINS GROUP 4 3200 WITH A 29 SECOND LAST LAP!!!! NIKHIL 3RD!

CHRISTINA IS RUNNER UP IN GIRLS 32!!!!

EDLYN PR’S!!!!!

Sunday 2/23/14-pre meet or off

Saturday 2/22/14-9.7-10.7 miles and 20 x 100m- those competing monday hit a long warmup followed by 6 x 200m cutdown and 2 miles down.

Friday 2/21/14-core (2 x 3:00 partner situps followed by 2 x 70 sec of hundred ups) followed by 20:00 steady inside (tornado warning) and…

12 (MD)-20:00 at lt followed by 10 minutes easy.

Thursday 2/20/14-most kids ran a mile up- SD, then hit between 4-6 x 1 mile with 240m rest jog at LT- Sam led the way in 5:30 avg for 6. 1 mile coolie and 4 x 20 reps of squat at 70% bw.

Wednesday 2/19/14-most kids ran a recovery run of between 6.2-7.2 miles (md hit 30 minutes at 6/ mile), those still competing hit 2 miles up- SDS (8) and…..

LD (Nikhil and Karn ) hit 4 x 800m on a 5:00 cycle in 2:30/2:25/2:20/2:16-

LD Ladies (Deirdre and Christina) 2 x 800m (2:45) on a 5:30 cycle followed by 4 x 400m on a 2:30 cycle in 75

MD Boys- 500m in 75 followed by a 100m jog and 300m in 42 followed by 8 x 200m on a 60 s cycle,

Edlyn- 500m in 85 followed by 100m jog and fast 300m followed by 6 x 200m on a 65s cycle.

Tuesday 2/18/14-kids started the day with partner core (2 x 3:00) 2 miles up- SDS (8) followed by …

A- 25 x 400m on Hendrickson (2:10 cycle)

B- 20 x 400m  (2:30)

MD crew got in 20 x 400m on a 2:10 cycle as well.

Those whom competed yesterday got in ..

LD Boys 10 miles at 6:25/ mi and 16 x 100m

LD ladies 8.5 miles at 7:20 / mi and 12 x 100m

MD Boys – 50 minutes (35 steady followed by 15 at LT) and 20 x 100m.

finished with 4 x 20 reps of 70% BW.

Monday 2/17/14most kids got in 60 minutes back at the High School.  Those of us who made the trip to Toms River Kicked butt!!!.

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