Week of 5/25/15

Saturday 5/30/15- Nikhil wins 3200!!!!!!

Friday 5/29/15– Girls go 1-2 in 1600!!!!!, Nikhil wins going away!!!!!!

Thursday 5/28/15-

Wednesday 5/27/15-

Tuesday 5/26/15– warm-up , 1 mile at LT followed by 4 x 200m, 800m runners to a quick walk through.

Monday 5/25/15- 70 minute run at maintenance pace.

Week of 5/19/15

Saturday 5/24/15- Nikhil sets record! Deirdre completes epic triple!!!!!!! ew ew

Friday 5/23/15- Sectionals!!!!!!!! Girls set 4 x 8 record!!!

Thursday 5/22/15-2 – 8 miles on grass

Wednesday 5/21/15-50-60 min on grass and ice bath

Tuesday 5/20/15- drills followed by 4- 8 and  2 x 8 reps of squats at 135-155% BW.

Monday 5/19/15-Pirates tear up East Coast Relays!!!!


Week of 5/11/15

Saturday 5/16/15-Frosh- Soph- Tommy Moxham dominates!!!! Freshman 4 kill it!!!!

Friday 5/15/15– steady distance.

Thursday 5/14/15-either meet at Holmdel or…

Tim and Nikhil hit 800m at dream mile pace (2:04.5) rested 4-5 minutes and hit 5 x 400m in 64-63-62-61-60 (200m jog) -finish with 4 x 150m  girls hit the same workout 2:22/72-71-70-70-66

Wednesday 5/13/15- either pre meet or steady distance.

Tuesday 5/12/15- either meet or 6-7.2 miles .  A few got in a solid workout.  Nikhil ran 2000 m at 5:35- rested 3:30 and ran 1200m in 3:18, the girls ran  3 x 800m (5:30 rest )in 228/226/and 222(deirdre) -226 (Rancan – no spikes).  Pretty amazing day considering windy and hot conditions.

Monday 5/11/15- most kids ran 2 miles up- SDS (8) followed by 5 x 400m on a  2-2:20 cycle and 2 laps down. Moxham led all.  Tim and Niklhil headed to the TP and ran 12.6 miles at 6:20/ mi. Christina and DCA$H ran abt 9 miles and squatted . Those running in tomorrows meet ran between 4-6 miles and 4 x 150.

Week of May 4th 2015

Sunday 5/10/15– recovery run or off.

Saturday 5/9/15-Either 9-10 miles at TBP or Rip it up at counties!!!!!! Nikhil runs 2nd fastest 32 in Pirate History !!!!! DCA$H and Crancan run 1-2 in mile!!!!!!!! Timmy B wins 800m!!!!!!!!!!!!! Edlyn wins 800m ! DCA$H 2nd!!!!!! $x 800 girls win!!!!!! ew ew

Friday 5/8/15– 800m time trial followed by 6*300 and 10 x 50m with drills

Thursday 5/7/15– Nikhil and Tim run 8 miles on grass and finish with 11 x 150m on grass (barefoot), Christina and Deirdre run 6m at 7/ mi  and 11 x 150m on grass barefoot, everyone else runs between 4.2-6.2 miles followed by 11*150m on grass barefoot.

Wednesday 5/6/15~   either a 2 mile warmie followed by a 5k time trial. short cooldown.  All others ran in the Trenton duel meet – some great performances, Zach and Sam pr in 800 (2:02) , Nikhil hauls a 53- Timmy runs an open 52, Sara runs a great 800.

 Tuesday 5/5/15-kids either completed a pre-meet of between 6-9 miles with 150’s.  those who are not competing tomorrow hit 2.2 miles up and 5 miles steady – also finished with 10 x 150. DCASH and Crancan got in 8 miles at 7 minute pace before Deirdre fell over and sustained injuries.  

(photo dramatized for effect) Nikhil and Tim got in 4 miles steady- 20 minutes at lt and 10 x 150m.

Monday 5/4/15- 2 miles up- most kids got in 10*400m , top diggity dogs did a little different workout of …Tim and Nikhil hit 1600 in 4:29, 6 min rest, 800 in 2:05 , 6 min rest and 800 in 2:07 , Deirdre and Christina hit 2 x 2 mils in 12:15/12:18 (lt) then laced up and ran an 800m at goal mile pace- DCA$H led in 2:26. squatters hit 4 x 8 reps of 130 (ladies)- 150% (dudes) BW