Saturday 2/28/15- 8:30 practice at HSS!!!  kids ran 10.7 miles (T de WW) – very cold- good work!!!

Friday 2/27/15–

Thursday 2/26/15– Easterns crowd hit …2/3 of goal diatance (for easterns) at 100% goal pace followed by a short jog and 6-8 x 200m.  MD boys hit 10 x 200m.  everyone else hit 60 minutes steady.

Wednesday 2/25/15– MD guys hit 2.2 miles up 6 x 800m at 2:30 (2:30 rest) and 1 miles down.  Nikhil and Tim hit 8 miles total (last 6 miles at  6:00/ mi) Christina hit 10k at around 6:35 pace (sore calves)

Tuesday 2/24/15-most kids hit between 6.2-7.2 miles at recovery pace. Top dogs hit 3 x 50% of easterns distance at 100% goal pace with 3 minutes rest followed by 300 m sprints

Monday 2/23/15-

 

2 miles up- SDS (8) followed by 16-20x 400m on Hendrickson rd on a 2:15-2:45 cycle- – short cooldown- coldest day of the year thusfar- 12 degress with horrible winds. Pirates really toughed it out!

MD group hit 8 x 400m / 8 x 200m .

DCASH and CRANCAN hit 5k up and 5k at LT followed by 4 x 100m and squats (5 x 15@ 110%).  Nikhil and Timmy hit 4.2 miles up- 3.1 miles at LT and a few strides before squatting (5 x 15 reps at 130%)

Sunday 2/21/15-recovery run or off

Saturday 2/21/15-long run at high school- 9-10.5 miles- MOC!

Rancan Makes History- DCASH 5th! Nikhil runner – up!!!!!

Friday 2/20/15-sprints up the theater wing- sprints (30x)

Thursday 2/19/15– MEET at HSS at 3:00!!!!!!! Practice is absolutely mandatory!!!!!! hard indoor running- temps dangerously cold- 20 up- 20 at LT- 10 all out- 10 easy. Top dogs bundled up and went out- Guys hit 8 miles at 6:20/ mi, girls hit 10k at 7:00/ mile.  MD was indoors and hit 2 x 14:00 at LT

 

Wednesday 2/18/15– quick team meeting followed by core (planks- knee drives, 100 ups, froggies)- most kids ran 1.2 miles up followed by 18-22* 420m on a 2:30-3:00 cycle.- 1.2 down.  MD Group hit 1. 370m at G800 pace followed by 10 seconds rest and a 150m sprint- 2. then 12 x 200m (1:00 cycle) – repeat # 1 followed by 8 x 100m (40 s cycle).  MD guys and gals ran 40 steady- 10:00 @ 75% and a few form 150’s.  Some kids hit the squat rack.  Good day

Tuesday 2/17/15– No practice – school closed.  Assignments are as follows. Observe the laws of common sense! stay off busy roads and be safe!

DCASH and CRancy-start with 100 ups a (3 x 60s) and froggies (3 x 20s) run 20 minutes steady followed by …3 miles (or 19 :00) at Threshold (listen to your body and train that line!) girls should follow with 3 x 1 minute on (90%) 1 min off and a few miles cooldown.

Nikhil and Tim should start with 3 x 60 s of 100 ups and 3 x 20 s froggies- warm up for 30 minutes and run 20 minutes at LT (keep it personal) and finish with 4 x 1 on / 1 off- be sure to be in control at all times. short cooldown.  Save the best for Saturday and remember you’re still recovering.  Finish with core and stretching.

MD crew- 20 minutes up- 20 minutes at 90% followed by 12 x 30 seconds. – short cooldown.

LD  and developmentals- start with froggies and 100 ups – run 30 minutes in one direction and return progressive (15 minutes at LT followed by 10 minutes at 90 % and 5 minutes all-out) short cooldown. finish with cooldown (5-10 min of jogging.)

Monday 2/16/15- those  pirates who are aiming to be great got in long runs ranging from 8-12 miles.  Everyone else stayed inside and developed their various weaknesses.

Sunday 2/15/15-  Off or …State Group Championships!!!! Christina Rancan wins big in 1600!!! Nikhil nearly sweeps distance events!!!!!

NO ASSIGNED PRACTICE TOMORROW! A GROUP BOYS RUN 12 MILES!-B GROUP BOYS, MD GROUP, AND A GROUP GALS RUN 10 MILES – EVERYONE ELSE RUN 8 MILES!!!

Friday 2/13/15- most kids ran 20 minutes easy, 20 minutes at 90% and 10 minutes at 100% , others ran pre meet, Nikhil ran abt 8 miles.

Thursday 2/12/15-  most kids warmed up and got in 4-6 x 800m on a 5-5 min cycle- those competing this weekend got in steady distance.

Wednesday 2/11/15-   2.2 miles steady – and between 4 and 6 miles either steady or in the case of those competing this weekend… Boys LD- 6 miles in 35:15, Girls LD- 5 miles in 35:00 (plus 12 x 100m).  MD guys ran abt 4 miles at 6/mi plus a few 150s (fast – float-fast)  Good day.

Tuesday 2/10/15– 2-3 miles up- Top LD guys hit 20 minutres at LT followed by 8 x 200m .  Ladies hit 2 miles at LT followed by their 200’s.  MD developmental group hit 20 x 200m (200 rest jog).  1-2 miles down.

Monday 2/9/15- groups headed out to the parking lot for some safe running in the horrid weather.  Top dogs hit 39 laps (9 miles), top ladies and A guys hit 35 laps (8 miles), and the remainder of Pirates got in 26 laps (6 mi).  Squatters squatted 5 x 15 reps of 110 (ladies)- 130% BW.

PXC celebrates 7 years online!!!!

Saturday 2/7/15-top dogs hit 12 miles at 6:20/ mi- other groups hit between 8.7-10.7 miles on the road- everyone finished with 12 x 100m

Friday 2/6/15-2 miles up- SDS- top LD guys hit 3*800 @ MGP with 6 minutes rest followed by 3 x400m fast with full rest. 2 miles down – girls hit same workout with only 2 400’s.  MD group hit 5 x 400m and 5 x 300m – adequate rest at Goal pace.  Most kids git 1.3 up followed by 4-5 x 1 mile and 1.2 down.

Thursday 2/5/15-recovery run

Wednesday 2/4/15-quick core followed by …most kids ran 1.2 miles up followed by 4-5 x 1 mile at 85% and 1.2 miles down.  Sectional and easterns group warmed up 2 miles (SDS-8) followed by …

LD guys – 2 x 1850m at G32 pace (6:00 rest between reps) followed by 5 x 300m

LD ladies – 1850 at G 32 – 6 minutes rest- 570 at G16 followed by 3 x 300m

MD duders- 2 x 570m at G 800 followed by 6 x 300m

2 miles down.

Tuesday 2/3/15– Top dogs hit 10-11 miles (6:20 pace).  Top ladies hit 8.5 miles @ 6:55/mi.  Most kids got in 2.2 miles up- and 4 miles at a good clip (led by Zabih ( 22:57) and Nial and VJ(22:30).  Squatters got in 5 sets of 15 reps at 130% BW

Monday 2/2/15-top ladies ran 40 minutes at 7/ mi indoors, Top LD guys ran 10 miles on cleared roads outdoors. Mots kids warmed up 15 minutes and hit between 12-20 x 275 on a 2-2:15 cycle.