Week of 9/17/18

Saturday 9/22/18-9-10 miles for developmental groups followed by 1 x  miles hard and 20 x 100m, top groups ran at Holmdel for 10-15m and strides.

Friday 9/21/18-Big 21s, 1.6 miles up to LCP, SDS (8) followed by 20-24 x 300m on a very short cycle (80-100s), 1.6 miles down.

Thursday 9/20/18– BIG 21s -3 miles to community park- 45 minutes on grass loop.

Wednesday 9/19/18-top guys ran 9 miles followed by 2 miles up tempo (Adhwin led in 5:17-9) and 18 x 100m. Top ladies ran 7.5 miles followed by 2 x 1 mile up tempo followed by 10 x 100m, everyone else ran between 7.5-8 miles followed by 1-2 kickers and 20 x 100m

Tuesday 9/18/18-BIG 21s followed by lower leg drills and…. those recovering yesterday ran 5-8 campus loops, top dogs and ladies ran the following workout followed by 2 x 20 reps of squats at 95 (ladies)- 120 (dudes) lbs.

Monday 9/17/18-2 mile sup, SDS (8) 5k up tempo, top guys ran 6.5 miles down,.


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Week of 9/11/18

Saturday 9/16/18-Developmental groups practice at  8:30 am towpath, Top groups 7:30 bus to Holmdel from the high school. Top guys ran Holmdel’s course 5x, top ladies 4x. Everyone finished with 10 x 100m sprints. Developmental groups ran 9- 13 on the towpath followed by 10 x 100m.

Friday 9/15/18-BIG 21’s, lower leg drills, 1.6 miles to Lewis Chamberlain Park, SDS (8) followed by….


Top guys 20 x 300m on grass on a 80 s cycle.

Top ladies, 18 x 300m on a 90s cycle.

Dev A- 20 x 300m 85 s cycle.

Dev B-  18 x 300m 95 s

Dev  C – 17 x 300m 100s cycle,

1.6 down , squatters squatted 125- 145 lbs 3 sets of 5.

Thursday 9/14/18-BIG 21’a followed by lower leg drills and 40 minute run on grass followed by 800m at goal 5k followed by 10 min easy.

Wednesday 9/13/18– 15-25 min up, SDS (8) 5k up tempo, short cooldown.

Tuesday 9/12/18-most kids ran between 5-8 miles followed by 10x100m. Top gals and uys were on the track, after 25:00, SDS (8) guys and gals ran 4×800 with a full rest (8-8:30c) top guys avg’d 2:18, top gals 2:50. 15-20:00 down followed by 2×20 reps of squats (gals 85 lbs, guys 100lbs)

Monday 9/11/18-top guys ran 13 miles at 6:20/ mi followed by  10*100m, 11 miles for gals at 7:20-30/ mi followed by 10 x 100m.

Week of 9/3/18


Sunday 9/9/18-distance run followed by strides.

Saturday 9/8/18– Kids got in 15:00 up, SDS (8), 2 miles race, various cooldowns, some senior boys in the no no bad bad group got in 16 x 200m on a 80s cycle.

Cherokee Challenge 9/8/2018
Bus Time- 7:00 am
Cherokee HS Cherokee High School 120 Tomlinson Mill Rd Marlton, NJ 08053
Race Last Meal Warm up Report to Line Gun
Freshman Gals 6:30 8:40 9:20 9:40
Freshman Dudes 6:50 9:00 9:40 10:00
Soph. Gals 7:10 9:20 10:00 10:20
Soph Duders 7:30 9:40 10:20 10:40
Junior Little ladies 7:50 10:00 10:40 11:00
Junior Big Boys 8:10 10:20 11:00 11:20
Senior Women 8:30 10:40 11:20 11:40
Senior Men 8:50 11:00 11:40 12:00
Warm up is 15 min jog followed by group stretch- report to line 20 minutes before your race for drills
and 8 x100m strides.
Cooldown for each training group is as follows.
A Boys- 40 minutes steady followed by 6*200m on track and 2 laps easy.
A Gals and B Boys- 35 minutes steady followed by 4*200m on track and 2 laps easy
C – 20 minutes steady followed by 20 x 100m on track.
Estimated return to school is 3:00 PM BARBECUE AFTER!!!!!!!!!

Friday 9/7/18– BIG 10’s, lower leg drills, 3 mile run to community park 2.5- 5 miles on grass followed by 10 x 100m barefoot.

Thursday  9/6/18– BIG 20’s and more, lower leg drills, 1.6 miles to LCP, 800 reps with short reps in severe heat and humidity top guys ran 6x 800 in around 2:40-50 on a 4 min cycle, ladies ran 4 x 800 in  around 3:15 on a 4:30 c, 1.5 miles back and heavy squat routine (3x 5 reps).

Wednesday 9/5/18-Top guys ran 13.5 miles steady followed by 20 x 100m on a 45s cycle, top ladies 11.5 with 18 x 100m on a 45s cycle.  DEV A same as top ladies with the exception of 20 x 100m. Dev B- C ran between 7.5-9 miles followed by 12 x 100m. Some athletes were on the No No Bad Bad list from yesterday. Guys ran 5 miles steady followed by 6 x 800m on a 6:30 cycle, Gals 4 x 800m on a 7:30c, strides after.

Tuesday 9/4/18-top guys ran 5.75 steady – turned around and fartleked back 5x 3 on / 3 off. Dev. A and Top Gals went out 4.5 and ran 4 x 3/3, everyone else went out 3.75 and returned with pickups, 12 x 100m

Week #9 of 8/27/18

9/1- 9/3/ 18

Kids you must work out 2 of the next three days, each day is an assignment. I encourage you to train in groups. assignments are below.

1.  Top Guys should run a long hilly run, preferably at Holmdel Park of 15 miles, Gals should do the same – again preferably at Holmdel (4 x course) . Developmental A should get in 13 miles, Developmental B 11 miles, Developmental C 9 miles.

2. Top guys should run 10 miles (preferably on towpath) at 6:08/ mi. Top gals should run 8 miles (preferably on towpath) at 7″20/ mi.  Dev A should run 9 miles hard, Dev B 8 miles hard, Dev C 7 miles hard.

All runs should start with BIG 20’s and finish with 10 x 100m.

Friday 8/31/18– BIG 10s , followed by lower leg drills, 1.6 miles to Lewis Chamberlain Park. SDS (8) followed by 4- 5 x 800m on a 7-9 min cycle at prescribed paces.  4 x 80m fast on grass, 1.5 miles back to school. Heavy Squats (5×5) 110 (ladies)- 125 (dudes).

Thursday 8/30/18-90 minutes of easy running (3x30m) followed by 10 x 100m barefoot.

Wednesday 8/29/18– 7- 13.5 miles- very hot.

Tuesday 8/28/18– BIG 19s, lower leg drills, 4- 7.25 miles followed by 2 x 2 reps of squats (85-100lbs)

Monday 8/27/18– top guys ran 6.5 miles out at maintenance pace and the last 5.5 miles at a good clip followed by 10 x 100m.  Top gals ran 5.5 miles out and 5.5 back at a good c lip- developmental group ran 8- 11 miles followed by 10 x 100m.

Week of 8/20/18 (Week 8) Heck week #2

Saturday 8/25/18– top guys n gals went to Holmdel where they ran the course 4-5x followed by 10 x 100m. Developmental crew stayed at TBP for a run of between 7-111 miles followed by strides.

Friday  8/24/18– 45 min warm up jog, SDS  (8) followed by  10 x 100m fast with free squats in between each rep, 10 min coolie followed by squat routine (115 ladies- 125 dudes) 5 x 5.

Thursday 8/23/18-60 minutes, stretch, 45 minutes, strides, top guys ran an additional 15 minutes for 2 hours.

Wednesday 8/22/18-7- 13 miles at maintenance pace and 10 x 100m. Top guys 13 and strides, top gals 11.5 and strides.


Tuesday 8/21/18– Trip to Bucks County River Country! Kids ran for 80 min ( top guys 11.5) before braving the Delaware River! Great day!

Monday 8/20/18-top guys ran 13 miles (last 5 6:08/ mi), top gals ran 11 (last 5 up tempo) followed by 10 x 100m.  All others ran between 7-11 miles followed by 10 x 100m.

Week of 8/13/18 (Week 7)

Saturday 8/18/18-Top guyss ran Holmdel’s 5k course 4 times followed by 10 x 100m barefoot., girls ran the course 3 x . Development  groups ran  7- 11.5 miles at the towpath followed by 10 x 100m

Friday 8/17/18– BIG 17s followed by lower leg exercises, 40min warmup, SDS (8) followed by 10 x 90m barefoot sprints with free squats between each. Kids finished with heavy squat routine.

THURSDAY PRACTICE MOVED TO HIGH SCHOOL SOUTH AT 7:30 AM!!!!!!!!!!!!!!!!- BIG 17s then kids performed mindfulness exercise and ran 40 min.

Wednesday 8/15/18-top guys ran 13 miles followed by 10 x 100m, top ladies 11.5 with strides, developmental 7- 11.5

Tuesday 8/14/18– BIG 17s followed by lower leg drills and 2.2 miles up, 4-5 miles at a prescribed pace, 12 x 100m. 2 x 20 reps of squats (90-10lbs)

Monday 8/13/18– top guys ran 13 miles, last 4.5 miles at 6/ mi followed by 10 x 100m.  Top gals ran 11 miles (last 4.5 at 7:00/ mi) followed by 10 x 100m. Developmental groups ran between 5- 11 miles followed by strides.

Week of 8/6/18 (Week 6)

Friday 8/10/18-35 min up, SDS (8) followed by 10x 70m sprints with free squats – heavy squats after.

Thursday 8/9/18– Big 16s followed by 50 minutes, stretch, 45 min – drills- 15 min strides (10)

Wednesday 8/8/18– Happy 10 year anniversary to Coach Siegel and his wonderful wife!!!!. kids ran between 8- 14 with 10 x 100m after. Top guys ran 2 reps of the Big hill (1.25 m) gals one rep. 11.5 round trip to the hill. we don’t count the run down the hill because it closely resembles a walk.

Tuesday 8/7/18– BIG 16’s, lower leg drills,   4-7 miles at prescribed paces, 2 x 20 reps of squats at 75-85 lbs.

Monday 8/6/18– 9-13 miles and 10 x 100m . Good day- very humid- lots of warriors out there!!!

Week of 7/30/18 (Week 5)

8/4/18– BIG 15s – Happy Birthday to the beautiful Mrs Wayton and Pirate legend Katie Kellner.  Pirates ran 30 min up, SDS (8) and 10 x75 m sprints with 10 prayer squats in between each, short coolie and heavy squat routine followed. 90-100 lbs

8/2/18- practice redux at TURNING BASIIN PARK 7:30 AM- 9- 13 miles and strides.

Wednesday 8/1/18– 80 minutes – 13.5 miles followed by 10 x 100m

Tuesday 7/31/18– 4- 7 miles preceded by BIG 15s . Squatters finished with 2x 20 reps of squats.

Monday 7/30/18-9- 13 miles followed by 100 x 100m

Week of July 25 (Week #4)

Friday 7/27/18– 20 min warmup followed by SDS (8) 12- 20x 100m on grass. followed by heavy squat routine.

Thursday 7/26/18-80 minutes of aerobic running (40+30+10) preceded by BIG 15s!!!

Wednesday 7/25/18-Top guys ran 5.75 to Rocky Hill, 2 x 1 mile hill, 5.75 mi back and 10 x 100m, 14 total.

Tuesday 7/24/18-BIG 14s , 4- 7.25 miles followed by squat routine

Monday 7/23/187- 12 miles followed by 10 x 100m

Week #3 7/16/18

Friday 7/20/18-BIG 13s followed by 20m, SDS (8) and 15 x 100m on grass followed by squat routine.

Thursday 7/19/18– 80 min of running (40-30-10) preceded by Big 13s

Wednesday 7/18/18-top guys ran the hill once for a total of 13 with strides, top gals ran 11.5 and developmental group ran 65 min-11.5, 10 x 100m

Tuesday 7/17/18– 2- 7.225 miles followed by 2 x 20 reps of deep squats at 50 (ladies)- 60 (dudes)  pounds.

Monday 7/16/18– 60:00- 11 miles followed by 10 x 100m