Week of 4/30/18

Saturday 5/5/18– long run and strides on towpath, 10-13.5 miles.

Friday 5/4/18-Holmdel Twilight or distance  run.

Thursday 5/3/18– either pre meet or hard 400m reps.

Wednesday 5/2/18– distance run and strides

Tuesday 5/1/18– distance run  and strides

Monday 4/30/18– those competing in tomorrow’s duel ran 55 minutes and 10 x 100m .  Those not competing ran a variety of specificity,  15:00 up, SDS (8) .Most kids ran 4 x 800 on a 5 min cycle, 2 laps down, Sameer led the dudes in 1600m at goal 3200 followed by 7 min rest and 3 x 800 on a 4:300 cycle, Times were 4:26, 2:13, 2:14, 2:10, 2 laps down. Adwin led MD group with a mile in 4:26, a quick rest, a 400m at a struggle, a 200m at 31, 7 min recovery 5 x 300m in 41.25 (3 min rest) 2 laps down and lower body lift.

Week of 4/23/18

Saturday 4/28/18– top dudes ran 2 x Big Hill hard – 5.7 miles to the hill, 10 x 100m after 16 total. Top ladies 1 hill 14 total, everyone else ran 10- 13 and strides.

Friday 4/27/18– Gals who ran at Penn completed yesterday’s workout.  Kelsey ran 6x 800m on a 3:45 cycle in 238/243/243/246/2/45/244. Kavya ran an MD workout 600 in 1:44, full rest, 500 in 86, full rest,  400 in 64 followed by 6 x 200m at goal 800m.

Thursday 4/26/18– Specificity, top dogs ran 4-8 800m reps at goal 3200 on a very short cycle (1 min rest).  Adwin led MD group in 600m, 500m, 400m  6x 200m all at goal 800m

Wednesday 4/25/18-BIG 15’s and lower leg drills.  Those not competing at Penn ran 2.2 miles up, 4-5 miles at LT, and 12 x 100m, those not ran 4-5 miles up tempo and fast strides. Sameer (competing friday) ran 4x 200 in 32 and ran 25 minutes at 6:30/ mi. Top dogs ran around 27 flat, top ladies around 26 for 4.

Tuesday 4/24/18-– 6- 8 miles on grass and strides

Monday 4/23/18duel Meet or Mileage!

Week of 4/16/18

Sunday 4/22/18– recovery run – Sameer led  dudes with 13 -14 at 6:00/ mi.

Saturday 4/21/18–  Either county relays or long run of between 10-14 miles on towpath plus hurdle crew! thanks Pirates!!!!

Friday 4/20/18– Mileage and stupid Junior prom.

Thursday 4/19/18-Cherokee!!!  BUS LEAVES AT 3:45, MEET STARTS AT 6!!!

Wednesday 4/18/18-Big 10’s followed by distance run and strides.  Those not competing at Cherokee ran 6.5 (ladies) to 8 (dudes) followed by form 150’s and lower body lift.

Tuesday 4/17/18-either a recovery run or duel meet at Trenton, windy and cold.

Monday 4/16/18– those competing at Duel Meet on Tuesday ran steady distance followed by form 150’s, those not competing on tuesday ran 10 x 400m on 2:20, 2:40, 3:00 cycle.

Week of April 9 2018

Saturday 4/14/18– long run followed by 1 (top gals)- 2 (top dudes) of the Big Rocky Hill. strides after.

Friday 4/13/18– 1.7 miles up to Lewis Chamberlain Park, SDS 2-3 x 800m at 100% of Mile Goal pace followed by 100m sprints. Top guys ran a crappy 1st one, (2:19 ) followed by quality last two 2:09, 2:06, ladies were a bit more steady at the top- 2:35, 2:34, 2:35 full rest between each.

Thursday 4/12/18

Wednesday 4/11/18

Tuesday 4/10/18– 1.75 miles to Lewis Chamberlain Park,  2-4 miles on grass, 1.75 miles back for a total of 5.5- 7.5 miles.

Monday April 9 2018– Big 16’s, 15 minutes up, SD (MD group performed 8 strides).  Top guys ran 10 x 800m with 1 min rest at 90% of max, guys avg’d 2:27-8.  Gals ran 8x 800 at 90% of max- Kelsey had about 50 s rest., Kelsey avg’d 2:56-7.  Everyone else ran 6- 8 x 800m on a very short cycle. 2 laps down.  MD group ran 4 x 500m on a 3:30 (dudes)- 4:00 (Kavya) cycle. Kavya avg’d 93, Adwin led dudes in 1:18 avg. kids squatted and performed deads after.

Week of 4/2/18

Saturday 4/7/18– 10 mile time trial, Sameer led the team with a 56:50, Jillian led the ladies in 1:11.59, 10 minutes warm up- 5 minutes cooldown.

Friday 4/6/18– most kids ran 15 min up, SDS (8) followed by 2 x 1600m at goal 3200 with 8 min rest between followed by 6 x 75 sprints with over-unders. Top diggity dogs and gals ran 2x 1600m at goal 3200 followed by a fast 800m- rest interval was 8 min. Sameer led the dudes with 4:34/ 4:33/ 2:08, Ladies were led by Kelsey and Kavya in 5:35(KK)/ 5:34(KK)/ 2:35 (KT),  followed by same 6 x 75m with drills.  Md group ran 2 x 500m at goal 800m pace followed by 5x200m at goal 800m pace. Adwin led the charge in 71/ 72 and 27ish, two laps down. Good day- breezy, early, and cold. kids finished with an upper body lift.

Thursday 4/5/18-same as 4/3/18

Wednesday 4/4/18– Big 15’s followed by lower leg drills, 10:00 warm up, quick stretch, most kids ran 10k up tempo followed by 11 x 150m. very top kids were on the track for 4 (ladies)- 5 (dudes) of LT work followed by 11x150m.

Tuesday 4/3/18– 65 minutes followed by lower body lift.

Monday 4/2/18–  15:00 up, quick stretch- bulk 400’s in the snow. Top dogs ran 30x400m on a 1:55 cycle, avg’d 73-75, Kelsey led the ladies wit 25x 400m on a 2:10 c with n 82-3 avg.  2 laps down.