Listen to what Vick has to say when asked if his team has the talent .... Talent isn't enough.  His team needs a GUT-CHECK.  What is gut check???? (start at 3:30)

Monday 8.21: Double

AM: 2-3 miles easy, 4-8 strides w/ 100m jog between. (2.5 - 4 miles)

PM: Hill Repeats
2 miles up, 2 sets 3x250m hill (3:00 jog) OR 2 sets 4x300m hill (4:00 jog), 2 miles down. (6-7.5 miles)

Sunday 8/21: Easy Run

35-50 minutes drills and strides.  Long run coming later this week as a team.

(4.5 - 8 miles)

Camp Week

Monday
8am: short easy run, drills & strides
10am: History of THE TEAM
6pm: Workout

Tuesday
8am: short easy run, drills & strides
10am: The Monster in the Closet
6pm: Workout
Wednesday
8am: short easy run, drills & strides
10am: Racing: The Mental Game
6pm: Workout

Thursday
8am: short easy run, drills & strides
11am: Team Meetings w/ Mr. Flynn.  Sit together - in front.
6pm: Workout
Friday
8am: Long Run
10am: Schedules/"The Plan"/Goal Setting
6pm: Team dinner

Friday 8/19: "HILLS"

warm-up
Groups 1 - 5 x stairs & 300m loop
Group 2 - 4 x stairs & 300m loop
2 miles down

Group 1 - 4
Group 2 - 3.5

Thursday: Lightning Show

Men - You made the best of a bad situation today. Log it as 2 miles, plus anything else you got in on your own for the day.

warm-up
drills
12-16 x short strides inside
plyos
push-ups
wall-sits CHAMPION: Austin Lin!!! Runner-up: Big Mak, Bronze: Stephen Lin
Cool-down

"Never waste a day" - John LiPuma

Wednesday 8.17: Distance & Speed

Today we broke into three groups and went for 40 or 50 minutes, then added 12-16 strides for speed work.  AJ Reichert stopped by practice today - he was one of our ALL-TIME TOUGHEST KNIGHTS!!!  AJ was our 2nd man at the State Meet in 2006 as a sophmore running in his first season.  How many do we have now hungry to "over-acheive" like AJ????

Group 1 - 9.5 miles
Group 2 - 8-8.5 miles
Group 3 - 5.5 miles

Tomorrow: Hills ....

Tuesday 8.16: Fartlek

20 minute warm-up
16:00 of 30/30
10 minutes down
6-8 easy strides
5.5-7 miles total

Praneeth: WOW!!!!  Challenging for a varsity spot at the TOP, not settling for 7th man. GUTS!!!
Aditya: Looking great - you are a true stud, leading the train every workout.
Arvind: Continues to train hard - who will step up to train with you???
Suraj: A good old fashioned distance running hammer-head.  Tough as nails
Matt H: WOW!!  You continue to improve.  How many runners did you pass????
Sam P: Looking strong.  Can you train with someone faster??????

WW: Eddie, Alba

Monday 8.15: Group distance run

Practice was cancelled due to bad storms in the area.  Danny got some of the guys together for 45 minutes (7 miles) and 24 strides!!!  great to see ectra work and competition.  You are adding your own legacies to an already GREAT tradition and culture.  AWESOME!!

Sunday 8.14: LONG RUN

This is our last long run on your own for a while

Continue to add from 5 minutes to a mile to your long run and add half strides after

Everyone should have been between 6 and 13 for the day.

Saturday 8.13: Rest Option

Easy recovery run with strides or day off.

0 - 8 miles for the day

Friday 8.12: Hills

2 miles up/Hills/2 miles down/

Group 1: 7x300m
Group 2: 5x250m

YOYO MAA was an animal today!!!  He led start to finish and put THE FACE on to blow away the group on the last TWO hills.  AWESOME!!!

Austin - Looking GREAT!!
Rohan - another great workout - are you satisfied???
Ani - Your legs are coming back - keep working!!

Thursday 8.11: Fartlek

Guys warmed up two miles, went 14 minutes of 30/30 cooled down 2 miles and added half strides.

Kevin Maa - Looking GREAT! Getting stronger everyday
Austin - Has Kevin lit a fire under you?  Are you satisfied being second best??
Praneeth - WOW, continue training hard ... great things are happening!!
Rohan - GUTS!! you are one TOUGH freshman ... go out fast and hang with the next group!!
Kian - Looking better each day you are here.  Must train hard each day!
Stanford - you showed toughness today! Excellent!
Clement: Continues to improve!!!

Wednesday 8.10: Distance Day

Same as Monday, 35-50 minutes and 10-14 strides. (4.5-8)

Looked MUCH BETTER today!!  Packs coming together ... GREAT!!!

Tuesday 8.9: Time Trial

Praneeth a great surprise in the front!!! A few nice times to start, some other need to continue to get in more miles at a faster pace (harder effort). 2 mile warm up, strides, 2 mile TT, 1 mile cool-down. 5 miles on the day. We had a quality team meeting after.  Many of you gained some perspective -- remember what you learned!!!

Praneeth: 11:21
Austin: 11:28
Yoyo Maa: 11:35
Keshav: 12:33
Clem: 13:28
Stephen: 13:34
Ivan 14:16
Stanford: 15:36
Ian: 15:40
Alan: 15:47
McCool: 15:54
Rahul: 15:56
Suhrudh: 16:13

Monday 8.9: Distance Day

Guys went for a recovery run and strides on their own.  Varsity men leaving for camp tomorrow.

35 - 50 minutes followed by 10-14 strides

Sunday 8.8: LONG RUN

Long run of 7 - 12 miles and strides after.

NO PRACTICE MONDAY

severe thunderstorms in the area. we will not meet for practice tonite. run steady distance on treadmill or on your own after the storm clears. practice tomorrow at normal time

MONDAY PRACTICE ON YOUR OWN!!!!!

You guys have been working harder than most teams we have ever had here!!  Many of our guys are leaving for XC Camp early Tuesday Morning.

So ... we will NOT meet as a group in the evening.  Make sure you get  a run in.  Camp guys go early, non-camp guys early or in the evening... avoid the heat.

Add 5 minutes and two strides to last week.  35/10, 40/12, 45/14

NO GROUP PRACTICE!!!! Spread the work.  Facebook, textbook, instant cyber skypebook it ... whatever it is you guys do ... maybe use a phone ... spread the word.

Practice Tuesday at 6pm

-Coach

Sunday - Long Run

Everyone should have put in their long runs today, anywhere from 5 minutes to a mile longer than last Sunday. It is CRUCIAL to finish your long runs FAST!!!  If you don't finish a distance run fast you won't finish a race fast... TEST YOUR LIMITS!!!

6.5-12 miles

"The long run puts the Tiger in the cat."
-Bill Squires

Saturday 8.6, Rest Option

Your choice of regular recovery distance and strides, cross-training (swim/bike), or day off for those who are banged up.

Make the choice that is best for the TEAM!!!

Log as 0 - 6.75

Friday 8.5, Distance Day

Group 1 (varsity): 40 minutes & 12 strides (6.75)
Group 2 (junior varsity): 40 minutes & 12 strides (6.25)
Group 3: 4 miles & 8 strides (4.5)

Thursday 8.4, HILLS

Group 1 (varsity) 2 miles up, 7x300m hill, 2 down, drills and 6 strides (7 miles)
Group 2 (junior varsity): 2 miles up, 7x300m hill, 2 down, drills and 6 strides (7 miles)
Group 3: 2 miles up, 5x250m hill, 2 down, drills and 4 strides (6 miles)

Looking BETTER ... not "Good" but Better

Are you SATISFIED????

4 H's

Wednesday 8.3, Distance Day

Group 1 (varsity): 40 minutes & 12 strides (6.75)
Group 2 (junior varsity): 40 minutes & 12 strides (6.25)
Group 3: 3 miles & 8 strides (3.5)

Packs are forming ... Satisfied??????????????????

Tuesday 8.2, Fartlek

All groups 20 minute warm-up/12 minutes 30/30/10 minutes down
Group 1 - 6.5
Group 2 - 6
New guys - 5ish

Eddie - Looking great!!! Be patient.
Aditya - WOW!! Tough workout - GUTS!!
Danny - One of your best days this summer - Are you satisfied?
Arvind - Showing courage everyday ... Keep moving forward!!!

Pack running improving!!!!

Monday 8.1

Our top two groups did 6/6 ... Group 1 did George Davidson in about 35:00, then added 6x200m strides in 29-30.

Second group also did GD and added 6x200m.  Third group went for 5 miles and added 8 strides

Friday 7.29, "Recovery" Day

WOW!!! What a turn-around in 24 hours!!!! 

24 guys showed up on a terrible night weather-wise and got in their 30-40 minutes of "easy running" and 8-12 strides... please continue to explore your limits and decide what EASY means ... don't confuse EASY with WASTED!!! (4 - 7 miles)

Danny - Awesome, great leadership.  I heard your words afterwards about having no excuses.  Ou couldn't be more RIGHT. Continue teaching the way to success.
Eddie - Looking great everyday.  you're a rock.  Stay consistent and INELLIGENT with your training and you can make a run at 16:00 and ALL-STATE this season!!
Josh - WOW!!!  Consistency is a key to sucess.  Stay on the gas senior... AWESOME!!
BA- Today was a good day.  You're three weeks behind ... stay tough through the ups and downs and do the EXTRA work.
Surge: Tough as nails. period.
Arv: I love how you train.  you look AWESOME!!!
Sam: ou're going to do special things this year.  Keep moving forward.
McGuire: Making our team TOUGH
Cle: ou looked awesome today!!
B. Howard: Keep working - it's coming
Howarth/Jung-Soo: AWESOME pack running. ou moved everyone forward!!!
Jake: Guts!!!!
Praneeth: WOW!!!  I saw somethign special in you today!!!
Stephen Lin: You are also making our team TOUGH!! One of the toughest I've ever seen!!!


Well men,
I guess it's time to decide who you guys REALLY ARE ... What are you made of?  What will you own? As BA said ... what will you ADD to the tradition?? Everyone looked great today.  Unfortunately some decided that means vacation time.  that's not how it works.  We train roughly 140 days for the MOCs.  So today was well under 1 percent of what we will do.  Make a movie in your mind of what you did today.  Do it EVERYDAY ... and we've got a chance.  Well done today ... today, I saw MEN!!!
-Coach

Thursday 7/28, George Davidson

The plan for today was to run a hard GD in small packs and look for who was hungry to step up.  That didn't happen.  Instead we had a single file line of guys who just didnt want to be here tonight.

Danny and Eddie: You guys looked great!! Keep training together!! I feel like we have the potentialfor a solid top 3 if you continue to improve.

Arv: ou are making a believer out of me.  Are you satisfied>??? Keep working hard!! If you are top 3 we have a GREAT team!!!

Josh and Yo-yo Maa: AWESOME from the trail in.  Must take risks and stay up early!!!

BA: Needs more miles

Sachin: Keep working - it will click when it's time.  Don't get discouraged!!

Wednesday, 7.27

30-40 minutes and 12 strides for speed.

4 - 7 on the day

Tuesday 4.26, Fartlek

Group 1: 2.5 up, 10 minutes fartlek, 2 down & 12 strides (6.5)
Group 2: 2 up, 10 minutes fartlek, 2 down & 12 strides (6)
Group 3: 2 up, 10 minutes fartlek, 2 down & 12 strides (6)
Group 4: 15 minute warm=up, 10 minutes fartlek, 15 miutes cool down (4)

"I'm gonna show YOU how GREAT I am"
-Muhammad Ali

"Somebody has to be great --- why not US???"
-Jon Squeri (Class of '10 Hall of Fame)

"Every day you have to test yourself. If you don't, it's a wasted day."
Terry Butts, Marine Corps Male Athlete of the Year

13-23 Miles for the week

Monday 7/25

Guys did anywhere from 4-6 miles and added 4 x 200m for speedwork.

4.5-6.5 on the day

Be GREAT!! How great are YOU????

Sunday Long Run

Our guys started our 3rd week of TRAINING with a Sunday morning long run on the Princeton Towpath

Eddie, Aditya, and Arvind led the way doing 10.5 miles.

Sachin and Kevin Maa anout 7.5 at a good pace. 

Lots of NEW and YOUNG guys out tthis morning!! AWESOME!!!!

Guys went for 5-10.5 to start the week..  Great stuff!!

Week 2 totals

Sunday - Long run (7-9)
Monday - 25-35 minutes and 8-10 strides (4-6)
Tuesday - Last Man Standing Round 2 (3.5-5.5)
Wednesday - George Davidson & 8-10 strides (5.5-6.5)
Thursday - Saturday: Practice cancelle dfor heat.  Total whatever you were able to get in.

Guys who made the runs everyday should be at 20-27 miles plus whatever you got in at the end of the week.

daily avg is 5-7.  We'll look to go about 30-50 miles this week

!!!!!Practice Cancelled - New Schedule!!!!!

Practices for tonight AND tomorrow AND Saturday are Cancelled.

We will meet at the towpath at Washington Rd. in Princeton SUNDAY AT 9:00am for a long run if you can make it.... There also is a Sunday group run at Holmdel.  If you have a means of getting there, you may.  Do one of these long runs.

The heat is dangerous over the next three days.  Run indoors on treadmill if you have one.  If not, split your runs to 2-4 miles each before 9am and after 8pm.

HYDRATE and BE SAFE!!!!

Coach

Glenn Cunningham

http://www.usatf.org/halloffame/TF/showBio.asp?HOFIDs=37

Last Man Standing - Round 2

WOW!!! Much improved over last week!!!

Aditya  took home the honors this week with a game Danny Lee 2 seconds back and Eddie setting the pace most of the way in third.  A nice 3 mile tempo effort for you guys at 5:31 pace with a blazing last 400m.

Arvind - OUTSTANDING!!! Stepped up and showed GUTS today!! Led much of the second mile!!

Yoyo Maa - You continue to show more and more toughness each and everyday.  Please continue to test your limits!! We need your competitiveness to be infectious!!!!

Big Mak - Needs more confidence!!! You looked so strong when you had the face on, through TWO TOUGH SURGES to stay alive. You're putting in the work. Remember Squeri's words - someone has to be great ..................

McGuire - Always tough! Where do you see yourself on this team???

Jake the Snake - Tough as Nails as usual ... outsurged a 1:56 half miler!!! WHAT GUTS!!!

"Don't call me a floor-Matt" Howarth - What is happening to you??? You have become so competitive and DRIVEN?  You fought like crazy when it counted ... I LOVE IT!!!

V - So talented - so fit. You can help this team if you choose to. Remember - excellence is a habit ... Are you hungry?

Sachin - Don't get discouraged. More transitioning.  you will be in our top 3 sooner than later.  PUT THE FACE ON!!!! You MUST convince yourself you can be great before anyone else will believe.

Freshmen/New guys -- YOU'RE GETTING STRONGER EVERYDAY ... KEEP IT UP!!!

3.5-5.5 Miles today

Sunday Long Run

Returning Varsity and experienced guys should have gone out for a long run today. We're looking to build this long run up to between 20-25% of your weekly mileage.  That put the new guys around 5 miles and the top mileage guys at 7-9 for today.

Last Week (week 1) Totals

Sunday (2.5-5)
Easy run on your own 20-30 minutes & 8 strides

Monday (4-6)
Last Man Standing 4-6 mile.

Tuesday (2.5-5)
Easy run on your own 20-30 minutes & 8 strides

Wednesday (5.5-6.75)
George Davidson or Lenape Out and Back & 8 strides

Thursday (2.5-5)
Easy run on your own 20-30 minutes & 8 strides

Friday  (4-5)
South Loops at steady effort & strides (4.75 for long; 3.75 for short)

Saturday (0-5)
Rest or Easy run on your own 20-30 minutes & 8 strides

Guys who did 100% went for 21 - 37+ this week

Last Man Standing

Practice Monday evening at 6:00pm @ the track. We will crown ...

THE LAST MAN STANDING!!!

We will run with two groups on the track (5:00 and faster milers/5:01 and above milers)

* Last man at the end of each 400m will be eliminated until we have only ONE MAN STANDING!!!
* Awards to the winners of each group
* Alumni will be in attendance
* If you are a morning run guy -- FIND A WAY to be here!!!!

PRACTICE POSTPONED - Friday 7/8

We will not meet tonight due to the thunderstorms in the area.  If you have a treadmill run. If the weather clears and is SAFE go run.

We will meet tomorrow at 10:00am at North for a group run.

Coach

http://www.weather.com/weather/hourbyhour/graph/08536

South/Robbinsville Duals

Bill Bowerman was credited with the insight that "There is no such thing as bad weather, only soft people." All these weeks of working through miserable conditions looks like it helped to mold some TOUGH people!! AWESOME racing today!! Many of you set PRs, others ran tough races, some did both.  Today is a starting point - there are GREAT things to come ... are you satisfied????

Results and comments below - splits coming ....

Boys 1600m
Pat O - 4:30 - You are tough as nails!! BIG Pr ... fast times come in fast races! you were ready to race!!
Danny - 4:37 - Good Race. ou havae GREATNESS in you!!! How do you get there???
B.A. - 4:41 - WOW!!! BIG PR!! Satisfied??? I KNOW you can run 4:30 this year!! Do you?? Ask how...
V2 - 4:59 - SUB CLUB!! Sneaks under ... GETTING STRONGER EVERYDAY!!!
Howard - 5:11 - GREAT attitude!! Bryan you are so hungry - Never lose that. Don't get discouraged. AWESOME!!
Howarth - 5:21 - WOW!!! 20 second improvement!!! AWESOME!!!!
JungSoo - 5:41 - Keep going out hard - you've got GUTS!! Big race coming!!!

Ladies 1600
Simone - 5:21 - Look how far you've come. 5:21 an average race. Focus on HOW you RACE. Fast times come in fast races.  Straight to the front - head up - eyes up - ALWAYS!! Never put your head down for ANYONE.
Go-Berg - 5:31 - More great improvement!!! Are you satisfied? Do YOU deserve GREATNESS??????
N(EYE)heiser - 5:52 - I am so proud of your ATTITUDE!!! ou ran a PR today and you weren't satisfied!!! I know there are great things to come for you.  TAke a bold step FORWARD ... You're ready!!!
Chloe - 6:18 - Another TOUGH lady - you never backed down.  you're doing great.  Keep it up!!! ou'll be under 6 soon!!!
Mel - Mel under 7:00 in your first race!! Great surprise!!! You ran tough through discomfort. What is your next goal?????

South Robbinsville Line-Up

Ladies Intermediate Hurdles: Wendy

Ladies 1600: Simone, Go-Berg, NIGH-heiser, Mel, Chloe

Guys 1600: Pat, Danny, B.A., Varun, Bryan Howard, JungSoo, Howarth

Ladies OPEN 400: Angel

Guys OPEN 400: Sachin

Ladies 800: Simone, Wendy, NIGH-heiser, Grusty, Anna

Guys 800: Pat, Veer, Ani, Sean, Sam, Praneeth, Yuma

Ladies 3200: Go-Berg, Rachel, Ilyssa

Guys 3200: Joe, Casey Dalrymple (Pet Detective), Big Mak, Arv, Suraj, Rishab, McGuire

Ladies 4x400: Simone

Guys 4x400: Sachin, Veer, YoYo Maa, Pat

Threshold Thursday 2/17

Top guys group did 6x1200 @ TP followed by 400m at 800m goal pace.
Pat finished at 55.6, Casey and Danny 59.

Guys Group 2 did 8x800m @ TP cutting down to about 5:20 pace. Arv, Alba, and Sachin did 400m @ 800m GP in 59-61, other guys did 600m at 1600 GP with Ani leading in 1:46

Ladies also did 6x800 between 6:00 and 6:40 pace.  Simone and Manoly finished with a 600m run at 5:20 mile pace

GREAT DAY BY ALL

Manoly, Sachin, Alba, and Arv AWESOME today!!!

Wednesday 2/16

Guys did 6&6

Ladies did 5&4

We have a track again ...

GREATNESS

The 2008 Olympic Trials produced an all-time GREAT RACE.  Watch all three Oregon men here in the Finals.  Symmonds finds himself in a position of adversity, boxed in with less than 200m to go.  Andrew Wheating came in expected to have no shot at the team.  And Christian Smith (long hair and beard) ... watch his race. He's got THE FACE.  HUNGER. PERIOD.

Some great finishing kicks come from speed.
Some great finishing kicks come from strength.
ALL great finishing kicks come from HEART

Monday 2/13: Split Distance

Guys
Group 1: 30 minutes/10x100m/20 minutes (8+)
Group 2: 30 minutes/10x100m/20 minutes (7+)
Group 3: 20 minutes/8x100m/20 minutes (6)

Girls
30 minutes/8x100m/15 minutes (6.5)

"Speed kills. In distance running, it kills anyone who doesn't have it."
-Brooks Johnson, Olympic Coach

Weekend 2/12-13: LONG RUN

One easy run with strides and one LONG run this week. 
Danny did 11+
Joe 14!!!!

Friday 2/11: HILLS

AWESOME DAY!!!!

Guys: 3 miles up, workout of 12x140m hill, 1 mile down (6 miles)
*****************************************************************************
Gentlemen .... GUTS!!! FINALLY!!! You guys looked tough as nails!!!  THE FACE was on and guys looked NASTY.  I saw quite a few guys taking a passing runner PERSONALLY ... KEEP IT UP!!!  Don't be SATISFIED!!!
*****************************************************************************
Pat- looked AWESOME!!! Finished under 18, that's 50.point 400m speed UPHILL!!! INCREDIBLE GUTS!!!!
Casey- Getting faster and stronger - don't settle ... find your way to the FRONT.
Kevin Maa- WOW!!! Awesome TOUGHNESS.  Trust Pat - work like him and you WILL BE GREAT!!!
Arv- You look like our BEST MD guy consistently on this workout.  Bottle these days and open it up on race day!!!
Alba- You look tremendously fit - fast - strong - and a bit scared.  Find the front.  You've got what it takes!!!
Sachin- Showed GUTS leading a few -
Jake- The HAMMER ... getting faster and stronger - you look GREAT!!!!
Danny- Did the workout on his own, can you focus on the track the way you do at practice?  You've got greatness in you!!
Josh - Continues to work hard ... don't settle, big race coming!!!



Ladies: 2 miles up, 8x140m hill, 1 mile down (4.5 miles)
*****************************************************************************
You ladies continue to impress me everyday!!!  I love how aggressive and hungry for GREATNESS each of you are.  There is never any settling and each of you show great pride everyday.  AWESOME!!!  Are you satisfied?
*****************************************************************************
Simone - Great toughness, so competitive.  Begin to try to break away and lead early on!! Getting stronger everyday!!! knees UP!!!
Bryn - You're getting FASTER everyday.  You will be leading soon.  Test your limits.  Don't settle for 5 yards back.  Get on the leaders back!!!
New Girl - You're tough as nails - keep doing what you're doing ... perfect!!  Keep your head still.
Angel: Angel, you are one tough girl when you want to be.  You did great today!!!  Keep it up.  Embrace the pain.
Wendy: Quietly getting VERY strong ... looking at an AWESOME spring season!!!
Molly: What courage - Molly, many runners are afraid to take risks ... NOT YOU!!! Keep going out fast and holding on longer!!!  You train like a 5:30 miler. Believe it.

Thursday 2/10: Split Distance

Guys went for 20 minutes followed by 10x100m followed by another 20 minutes for a total of 6-7 for the day.

Ladies went out for 20 minutes followed by 8x100m and finished up with another 15 minutes for a total of 5 miles for the day.

A lesson from a wise old man -- at 1:20 of the scene ...

"ALWAYS LOOK EYE!!!'

Confidence, success, and greatness are choices - NOT fortunate circumstances that are handed to us. Be purpose and courageous in all that you do... and NEVER put your head down for ANYONE!!!

WHO WANTS IT?!?!?!?!

Wednesday 2/9: Cruise K's

Casey, Pat, Eddie, and Danny
2 miles warmup -- 8x1000 @ cruise mile effort (5:30-35 mile pace/ @3:25/K)
45"-1 minute rest
6x100m downhill strides

Pack started at 5:30 pace (3:25) ... continued hitting 3:03 (5:30 pace) for a 900m+ loop. 
Casey and Danny battled home on #8 with Pat in tow (2:42/43 ... 4:50 pace)

7.5 miles for the day.

Looking GREAT!!!  FASTER AND STRONGER EVERYDAY!!!

Tuesday 2/8: Distance Day

Peddie guys did an easy pre-meet run of 20-30 minutes followed by 4x50m strides. (3-4.5 for the day)
Peddie girls did the same. (2.5-3.5)

Groups/MoCs/Nationals Guys went for 40-50 minutes steady with 8-12x100m strides on the JETWAY (6.5-8.5 for the day)

Bryn, Manoly, Wendy, and Simone 35 minutes steady & 8x100m strides (5 miles for the day)

Monday 2/7

Guys did 5&4 or 6&6 depending on weather or not they are racing Wednesday.
200s on the NEW "track" at 1600 GP with short rest

Girls did 4&4 or 5&4 - same as the guys.
200s on our BRAND NEW SPEEDWAY at 1600 GP with short rest

Superbowl Weekend

Saturday/Sunday

All guys and girls did one day of active or toal rest or an easy run.

The second day should have been a long run.  Keep putting the miles in and be safe on the roads

Someone Show this to Yoshi ...

Usain Bolt 100m World Record.

Sectionals Line-Up

Bus Leaves at 1:30
12:45 Early Dismissal

400
Girls: Angel
Boys: Kevin Maa

1600
Girls: Simone, Sarah, Sara G, alt: Molly P.
Boys: Jim, Joe, Pat, alt: Danny Lee

800
Girls: Simone, Christina LiPuma, Wendy, alts: Sarah N, Sara G
Boys: Pat, Arvind, Alba, alt: Kevin Maa

3200
Girls: Manolya, Bryn
Boys: Casey, Eddie, Danny, alt: Joe, Suraj

4x400
Girls Pool (Be ready to run!!): Simone, LiPuma, Patti, Sara H, Whitney, Ritika, Wendy, Angel, Neiheiser
Boys: Mike Lewis, Greg Caldwell, Jim Rosa, Yoshi Werts-Galloway, alts: Joe, Kevin Maa, Mark Lin, Pat, Arvind, Alba

Mercer County Championships Line-Up

1600
Girls: Lauren, Molly, Angel,
Boys: Josh, Austin, Big Mak, alt: Sam

800
Girls: Simone, Bryn, Manolya, alt: Nicole
Boys: Joe Rosa, Pat, Danny, alt: Vidur

3200
Girls: Victoria
Boys: Suraj, Rishab, Jake

Friday 1/28: The Swordmaker

Guys did 30-40 minutes of distance followed by 8x200m at 1600 goal pace (GP)
-Jim and Joe looking great and Eddie hangs with them - GETTING STRONGER EVERYDAY.
-Arvind and Sachin led the way over their 200s

Ladies did 25-30 minutes and 4-8x200m at 1600 GP
-Manoly, Bryn, and Simone rounding into shape -- looking FAST!!!
-Lauren and Angel looking FAST as well!!!
-Ladies are GETTING STRONGER EVERYDAY!!!!

Who is hungry for GREATNESS???? Remember the swordmaker -- and the Essence of Distance Running ....

Practice 10-12 tomorrow

Sunday 1/23: Long Run/Distance

Guys and Girls who ran yesterday put in 30-50 minutes for 4-7 on the day + strides.

Guys and Girls who didn't run went long and added strides.

State Relays

Girls DMR

Boys DMR

Girls 4x8

Boys 4x8

More coming ....

Thursday/Friday 1/13-14

Thursday 1/13: Fartlek, girls did 3-5 miles with pickups; guys 4-6

Friday 1/14: Guys and girls running at State Relays did a pre-meet of 3-4 miles

Wed 1/12: Snow Day - School closed!!!

Somethings never get old. Pizza, Christmas, Snow Days. I hope everyone took advantage of getting some extra rest.

Today ... be smart. Many roads are not safe to run on. If you have a treadmill ... turn it from a closet back into a treadmill and USE IT. stationary bike. If your neighborhood is well plowed and sidewalks are SAFE ... put some miles in the bank. If not, be intelligent, don't get hurt!!!!

Remember what Coach Lombardi said: "The quality of a person's life is in direct proportion to his commitment to EXCELLENCE, regardless of his chosen field of endeavor."

In other words ... your character shows in the effort you put forth in the SMALL things in life as well as the big ones. You show what kind of person you are with the effort you put into DIFFICULT things. Not the easy ones. Will you work as hard or HARDER on things you DON'T like doing as you do on the things you enjoy???  You have nothing to do all day today. Study, get AHEAD in your classes.

Are you satisfied hanging on to the pack and just trying to SURVIVE. Or have you got the character to CHARGE FORWARD ... move to the front of the pack and take the lead with PURPOSE and DETERMINATION ... regardless of what you're doing. Help out at home today. Clean something.

Enjoy your day "off"
-Coach

Tuesday 1/11: TEMPO Tuesday

Six weeks of good ol' fashioned distance running finished up last week. Some of you have run PRs already on nothing but distance runs and strides!! AWESOME!!! You will AMAZE yourself with what you accomplish over the next few months. Enjoy the ride - STAY FOCUSED!!!!!!!

This week we started our second phase of training - focusing on getting STRONG, and CONCENTRATING through discomfort.

Guys warmed up with 10 minutes and rolled into 20 minutes of tempo effort before cooling down another 10 minutes followed by drills and 8 strides for a total of 40 minutes and 6.5-7 for the day.

Workout WARRIOR: Arv, ran with the Rosas all the way. Casey, Danny, and Eddie tagged along as they finish their last week of pumping miles into the tank. You guys look GREAT!!! I have never seen any of you more fit. Hard work is coming. Stay FOCUSED. I cant wait to see what GREAT things you do!!!!

Ladies split into to groups. Wendy, Molly, Lauren Foss, The Sara(h)s, and Angel showed GUTS by stepping up and running WITH our top ladies. KEEP DOING THAT ... there is HONOR in your EFFORT!!! Each group warmed up 10 minutes and rolled into 15 minutes of tempo effort and 5 minutes cooling down for a total of 30 minutes. Manoly led with way with Go-berg and Simone in tow. Well done!!! With drills and strides the ladies put in 4-4.5 miles of QUALITY running today. Tempo runs take time to get a feel for. I'm proud of the effort you put in today!!!
Workout Warrior: Wendy He ... stay up longer next week!!!

In the movie Without Limits, Bill Bowerman's character is credited early in the movie with telling his runners: "Some might thing running is an absurd past time upon which to be exhausting ourselves. BUT, if you can MEANING in the type of running you have to do to stay on this team, chances are you'll find meaning in that OTHER absurd past time: life."

In other words. Are YOU finding VALUE or HONOR is what you do from 3-5?  I hope so.

Enjoy the snow day
-Coach

Monday 1/10: LONG Run Monday

Guys Group 1
Danny, Eddie, Casey went for 8.5-9.5 + drills
Joe 40 minutes with Squeri, Jim along as well.

Guys Group 2
8.5 miles and drills

Guys Group 3
55 minutes ... 7.5 miles ... drills

XC Girls & Simone
7 + drills

Girls Group 2
6 miles and drills
Walking wounded 3-4

All finished with core work.

"The quality of a person's life is in direct proportion to his commitment to excellence, regardless of his chosen field of endeavor." - Vince Lombardi

Hispanic Games

Nice races by all of our milers!! AWESOME DAY!!!
4-5 miles for the day

Guys
Eddie: 4:46.22
Pat: 4:50.14
Casey: 4:53.44
Alba: 4:54.48
Danny: 4:54.55
Ani: 5:05.23
Arv: 5:06.24
Josh: 5:08.24
Austin: 5:09.34
Big Mak: 5:11.53
Rishab: 5:11.92
Suraj: 5:14.40
Kevin Maa: 5:14.93
McGuire: 5:29.96
Praveen: 5:33.86
Howard: 5:35.01

Ladies
Simone: 5:36.58
Go-Berg: 5:45.18
New Girl: 5:47.59
Wendy: 6:09.77
NIGHheiser: 6:13.87
Sara G: 6:15.58
Angel: 6:19.93
Molly: 6:26.71



More to come ....

Tues 1/4 - Fri 1/7

Tuesday
Columbia Distance (30-50 minutes) & 4-8x100m
Tuesday Core
Thursday Weightroom
4-7.5 miles each day

Wednesday
CVC Relays @ LVP
3-5 miles for the day

Thursday
Columbia Distance (30-50 minutes) & 4-8x100m
Tuesday Core
Thursday Weightroom
4-7.5 miles each day

Friday
Premeet for Hispanic Gamers
Fartlek for others ... 3-5 miles

Monday 1/3: LONG RUN

We started our week with the LONG RUN today.

Guys Group 1
Danny ran with Jon "King of the Long Run" Squeri (Squires) for 8.5 + drills/strides.9 for the day.
Eddie is still in Ireland.... it's probably raining.
Walking wounded members of Group 1 did about 4 miles then cross trained.

Guys Group 2
8 miles and drills/strides. 8.5 for the day

Guys Group 3
50 minutes and drills/strides. 7+ for the day

XC Girls & Simone
7 + drills/strides
Walking wounded 3-4

Girls Group 2
6 miles and drills/strides
Walking wounded 3-4

All finished with core work.

"There is no telling how many miles you will have to run while chasing a dream." 
~Author Unknown