Sunday 10/5/14– those who raced SC got in 8-10 miles

Saturday 10/4/14–Shore Coaches

Nikhil (16:02)runs 2nd fastest time SC in history ahead of Pirate legend Sam Macaluso (16:09), Rancan runs 3rd fastest SC time in Pirate History. Those who didn’t race ran 12 x 400 on a 2:30-3:00 cycle followed by a 200m kicker 30 seconds after the last 400 rep.

Friday 10/3/14-6-8 mi recovery run followed by an 800m kicker (josh z led all in 2:26)

Thursday 10/2/14– those competing this weekend got in a moderate run followed by a 200m kicker, everyone else hit 3 miles up- SDS (8)

Wednesday 10/1/14-kids warmed up with 3 sets of 60s 100 ups followed by 6-10 miles at Conover park. Top dogs hit 8-10(Nikhil hit 10) and top ladies hit 6.

 Tuesday- top dogs hit 75 min steady followed by 4 x 200m at G5k pace, and 2 laps easy, everyone else got in 2 miles up- SDS (8) followed by 5k hard and 20 / 20. RACE VIDEOS HERE

Monday 9/29/14- top boys got in 3 miles up followed by developmental miles of 6:00/550/540/530/520/510 and 20 x 100m on a 45 s cycle, Top ladies hit 2 miles up followed by developmental miles of 620/610/600/600 and 18 x 100m on a 60 s cycle.  Both groups hit 3 x 15 reps at 150% BW after. Developmental groups hit 3 miles on the roads followed by between 3-5 miles on grass and 10 x 100m.