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, January 28, 2011
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
-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
Monday, January 24, 2011
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.
Guys and Girls who didn't run went long and added strides.
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
Friday 1/14: Guys and girls running at State Relays did a pre-meet of 3-4 miles
Wednesday, January 12, 2011
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
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
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, January 10, 2011
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
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 ....
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
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, January 3, 2011
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
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
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