WW-P South Cross Country and Distance Team

5/17/12- 2 miles up followed by either 400m race (Eddison and AJ) or 1600m (most everyone else).  Pirates got 31 under 5!!!!!!!!! Great job!!!!

5/16/2012- tri meet against Princeton and Trenton. Those racing twilight ran a pre-meet

5/15/2012- Everyone running at the twilight meet ran an easy 7-9 miles with strides. Those racing at the tri meet did a pre-meet

5/14/2012- warm up 2 miles, drills/strides followed by 4 x 400m on a 2min cycle (tog dogs avg. 57-59sec). 2mile cool down ending with 8 strides (drills in between).

5/12/12- mercer county meet. Girls get 2nd guys get 3rd. Caroline Kellner runs a 4:59.58!!!!!!!!!!!!!!!!!!!

5/11/12- those who are racing at counties got in a pre-meet. Others did either a 1600m time trial or a 45min run and strides

5/10/12- duel meet. Two more guys go sub five!

5/9/12 - Those competing tomorrow got in 20-50 minutes followed by a few strides. Everyone else got in a Woodmere Threshold and strides afterwards. Stretching and core at the end.

5/8/12- Top guys got in a 2 mile warm up followed by  5 miles at 6 min/mile. Short cool down after. Everyone else ran 3 miles to Southfield Road before progressing back. 12 strides and core after.

5/7/12- 2mile warm up followed by 5 x 400m at goal mile pace (top guys avg around 61-62) on a 2:15 cycle. Everyone finished 2 laps cool down followed by 8 strides with drills in between.

5/6/12- those who raced got in a nice long run of around 80min

5/5/12- Mercer twilight. Guys 4x800m run a new school record of 7:50!! 4x800m video

5/4/12- Recovery run/pre-meet for Mercer Twilight!!!

5/3/12- Holmdel Twlight! Historic night!!! 9 guys under 10!!!! Jake Riff runs #3 time in Pirate History! Dan Riff runs # 4, Dan Sheldon runs number 6!!! Katie Donnelly PR’s by 6 minutes!!!! Results HERE, Videos HERE.

5/2/12- pre meet for Holmdel Twilight!!!

5/1/12- Meet at Hightstown and Hamilton West. Some great performances. Others got in a 50 minute easy run. Core and strides after.

4/30/12- 2 mile warm up, stretch, drills, strides. Kids got in their 400s today – 6 400s on a 2:30 cycle. Top guys averaged around 62-63. 2 lap cooldown, 8 strides. Great day.

4/28/12- 8:30 practice at the tow path for either a 9 or 10mile time trial. Great day, great weather.

4/27/12- 2 mile warm up, stretch, drills, strides. Top girls and guys got in a 600 fast – followed by 12x60m sprints with plyos and over unders. Everyone else on in a mile time trial – SEVERAL close misses to the Sub 5 and 6 club!

4/26/12- 50-60 minute easy run followed by 10-16 strides. CAROLINE RUNS 9:59 3k at PENN!!!!!!!!!!!!!!!!!!

4/25/12- Split up into two groups. B group did a 7.5mile loop followed by strides. A group ran a new loop (around 10.75miles) and finished with strides as well. Great weather.

4/24/12- Everyone did either a 2.5mile warm up followed by a 5 miles steady (tog dogs at around 5:55 pace) or a 3 mile warm up followed by a 3 mile progressive run. Strides and core after

4/23/12- 2 mile warm up, stretch, drills, strides (8). Guys and gals then split up into groups and completed 7 400s on a 2:45 cycle. Top guys averaged around 62-63 per 400. 2 laps,  8 strides after. Great day considering weather.

4/21/12- mercer county relays at Robbinsville. People not racing ran 11 miles steady followed by 16 strides

4/20/12- 800m time trial followed by a two lap cool down and 14x60m sprints with drills in between.

4/19/12- 50 minute run for underclassmen and MD followed by 2 800s at threshold. 60 minute run for upperclassmen followed by 1 mile at threshold.

4/18/12- easy distance run for most, race for others. All in all, a good day.

4/17/12- everyone got in 6-8 miles followed by strides, stretching, and core.

4/16/12- kids got in 2 mile up in 91 degree heat before embarking on the 1st of the much awaited cut down.  Everyone hit 8x 400 on a 3:00 luxurious cycle.  Top group avg’d between 62 and 64.  Caroline avg’d around 75.  Great day.

4/14/12- 2 miles warmup before hitting a 9-10 mile time trial.  Sheldon led all in 54 and change. short coolie.  Chandarockins apprently lost interest in the website.

4/13/12- 2 mile warm up, stretch, drills, strides (8). Everyone got in a 300m all out, 2 lap jog before getting in 12 75m sprints with plyos and over unders in between. 2 lap cool down.

4/12/12- Core first followed by a 50-60min easy run. Everyone finished with a 1 mile threshold kicker.

4/11/12- Core first and then most guys finished the Bennington loop (8.5 miles). MD and everyone else got in 3 miles to Southfield Road and progressive run back to the track.

4/10/12- 3 mile warm up. Most kids then completed a 10k steady state with strides. Everyone else and MD guys did a little church steady state with strides.

4/9/12- Last day of bulk 400s! Kids got between 10-16 400s on a 1:45-2:30 cycle. MD guys got in 16×200 on a 1 min cycle. 2 lap cool down, 8 strides after. good day with all the wind

4/7/12- Everyone got in 11-14.5 miles of steady running followed by 16 strides. Great day!

4/6/12- OYO run of in between 50-60mins. 45 mins for the MD Crew. Additional strides and core afterwards.

4/5/12- 2 mile warm up, stretch drills strides. Everyone got in 800m – first 400 at GMP, second 400 ALL OUT. 2 lap jog and then 12x50m sprints with plyos and over unders in between. 2 lap cooldown. MD Crew ran a 400 in 57.

4/4/12- 2.2 mile warm up to Conover Park. Mostly everyone finished the loop at a steady pace (5:50 for the top guys – who also added on another mile at the track). MD Crew ran threshold back for 2 miles and then finished with another mile on the track. 2 lap cool down and 19 strides afterwards. Great weather, great day.

4/3/12- Meet and Notre Dame. Girls and Boys Win. Nora Owens (5:41) and David Miller (10:10) drop MASSIVE PRs!!! GREAT day!

4/2/12- Those not competing tomorrow plus Dan Riff, Maeda, Karn, Sheldon and Karthik got in 20 400s on a 1:50 cycle averaging around 70-72. 2 laps 8 strides cooldown. Everyone else got in anything ranging from a 20 minute run to a Conover (7.2) loop and a few strides. MD crew got in a 35 minute run before hitting 6 x 200m in 30 seconds on a 1 minute cycle.

Break Schedule Spring Track 2012

Non-Negotiable list.

• Athletes will attend practice each day.
• Excused absences may include any of the following…
  • Religious obligations
  • Religious obligations
  • Religious obligations
• If an athlete is not at practice an email from your parents explaining your absence must be sent to coachwayton@gmail.com
• No excuses, we’re asking a few hours per day for the sake of group and personal improvement.
• Winners do what losers don’t, losers don’t go to practice, winners do.
• Pirate Track is composed of dedicated winners. Now let’s go.

3/31/12-4/1/12- Kids got to choose to either attend Saturday or Sunday practice. Regardless everyone got in a 2 mile warm up before getting in a 9 (MD crowd and girls) or 10 mile time trial. Dan Sheldon led all in roughly 56 – amazing considering the rain, wind and mud! CAROLINE HITS 62 AND CHANGE FOR 10 MILES!!!!!!!!, DAN RIFF LEADS SUNDAYS BOYS WITH 58 MID.

3/30/12- 2 mile warm up, stretch drills strides. Most people got in an 800 – first 600 at MGP (~1:40ish) before blasting the last 200. MD crowd got in a 600 – first400 in 62 before blasting the last 200. 16x60m sprints with plyos and over unders afterwards. 2 lap cooldown.

3/29/12- 55 minutes of easy running followed by a mile of madness.

3/28/12- 3 mile warm up to Southfield Road. From there, most finished the 8.4 mile loop while a few of the beginners just ran back 3 miles to school. Top guys added on a 1.5 mile@ 80%/off feel. Around 10 on the day. Great day, great weather.

3/27/12- Everyone warmed up 2.2 miles to Conover Park before splitting into groups. Most kids finished the loop (~4.9 miles) at a steady state (around 5:50/mile for the top guys), others ran back to the school (2.2 miles) at a progressive pace.

3/26/12- 2 miles up, stretch drills strides, before embarking on bulk 400s. Everyone got in between 14-25 400s on a 2:00 to 2:45 cycle. 2 lap cooldown, 8 strides