TEAM MEMBERS PAGE

"The will to win means nothing without the will to prepare."

Drills Video

Link to Core & Hip Workout Routines

Cross Country Training Run Maps
-Click the run below to view the map
Cooper 2.8 miles
Train Tracks 3-4 miles
King 4.3 miles
Trail Run 4 miles
Rahway Road 4.75 miles
Mohawk 5 miles
Hetfield 6 miles
Extended Trail 6.4 miles
Clark 6.5 miles
Tamaques Trail 6.9 miles
Plainfield 7 miles
Westfield 7.2 miles
Inman 8.2 miles
SPFHS 10 miles
Lawrence 10.4 miles
Mountainside 11.7 miles


 

Union County Relay 4x400 False Start

2009 CROSS COUNTRY TRAINING

WEEK OF AUGUST 23 - AUGUST 29, 2009

Boys
Freshman Boys
6 runs of: 40, 25, 30, 30, 30, 30  (Striders 2 of the days)

Girls
Christie, Michelle + 1st Year Runners: 6 runs: 3 of 30 min, 3 of 40 min


WEEK OF AUGUST 16 - AUGUST 22, 2009

Workouts are on Monday and Thursday
If you cannot attend practice, call me for workout information.

Boys
Butter, Enright, Seebode, Fuchs, Cahill
6 Runs of: 80, 40, 50, 40, 60, 40 minutes. (6 x 20 second striders on 3 of the days)

Will, Cogs, Andrew, Owen, Ken, Sean, Matt Z.
6 Runs of: 70, 40, 45, 40, 50, 40 minutes. (6 x 20 second striders on 3 of the days)

Freshman Boys
6 runs of: 40, 25, 30, 25, 30, 30  (Striders 2 of the days)

Kevin, Matt
6 runs of: 85, 40, 0, 40, 60, 45, 40 minutes. (6 x 20 second striders on 3 of the days)

DJ
6 runs of: 90, 50, 60, 50, 65, 55 minutes. (6 x 20 second striders on 3 of the days)

Girls
Christie, Michelle + 1st Year Runners: 6 runs: 3 of 30 min, 3 of 40 min

Socci + Kendra: 6 Runs of: 70, 40, 45, 40, 50, 40 minutes. (6 x 20 second striders 3 days)

WEEK OF AUGUST 9 - AUGUST 15, 2009

Workouts
Monday: Hills

Thursday: TBA
If you cannot attend practice, call me for workout information.

Boys
Butter, Enright, Danny, Seebode, Fuchs, Cahill, Evan
6 Runs of: 75, 40, 50, 40, 60, 40, 0 minutes. (6 x 20 second striders on 3 of the days)

Will, Cogs, Andrew, Owen, Ken, Sean, Matt Z.
6 Runs of: 70, 40, 45, 50, 40, 0 minutes. (6 x 20 second striders on 3 of the days)

Freshman Boys
2 runs of: 25 minutes, 3 runs of 30 minutes   (Striders 2 of the days)

Kevin, Matt
6 runs of: 85, 40, 0, 40, 60, 45, 40 minutes. (6 x 20 second striders on 3 of the days)

DJ
7 runs of: 85, 50, 60, 50, 60, 50, 55 minutes. (6 x 20 second striders on 3 of the days)

Girls
Christie, Michelle + 1st Year Runners: 5 runs: 3 of 30 min, 2 of 40 min

Socci + Kendra: 6 Runs of: 65, 40, 40, 50, 40, 0 minutes. (6 x 20 second striders 3 days)

WEEK OF AUGUST 2 - AUGUST 8, 2009

Workouts
Sunday: Sea Girt 5k

Thursday: Warm up + Cool Down: 10 minutes - 3-4 x 1600 @ T pace with 1:15 recovery
If you cannot attend practice, call me for workout information.


Boys
Butter, Enright, Danny, Seebode, Fuchs, Cahill, Evan
Runs of: 40, 70, 45, 55, 40, 45, 0 minutes. (6 x 20 second striders on 3 of the days)
-Workouts are Sunday and Thursday (Above)

Will, Cogs, Mintel, Andrew, Owen, Ken, Sean, Matt Z.
6 Runs of: 35, 65, 35, 45, 40, 40, 0 minutes. (6 x 20 second striders on 3 of the days)
-Workouts are Sunday and Thursday (Above)

Freshman Boys
3 runs of 25 minutes, 2 runs of 30 minutes   (Striders 2 of the days)

Kevin, Matt
6 runs of 40, 75, 0, 40, 55, 40, 45  minutes. (6 x 20 second striders on 3 of the days)
-Workouts are Sunday and Thursday (Above)

DJ
6 runs of 75, 45, 0, 50, 50, 60, 50 minutes. (6 x 20 second striders on 3 of the days)

Girls
Christie, Michelle + 1st Year Runners: 5 runs: 3 of 30 min, 2 of  40 min

Socci + Kendra: Runs of: 35, 60, 35, 45, 40, 40, 0 minutes. (6 x 20 second striders 3 days)
-Workouts are Sunday and Thursday (Above)

WEEK OF JULY 26 - AUGUST 1, 2009
DO THESE WORKOUTS IN PLACE OF RUNS.
If you cannot attend practice, call me for workout information.

Workouts
Monday: Warm up: 10 minutes with Drills/Stretching + Cool Down: 10 minutes
3 x (2 x 200 - 1 x 400 @ R Pace Uphill)

Thursday: Warm up + Cool Down: 10 minutes - 20 min. tempo run.


Boys
Butter, Enright, Killer, Seebode, Fuchs, Cahill, Evan
Runs of: 70, 40, 45, 40, 45, 40, 15 minutes. (6 x 20 second striders on 3 of the days)
-Workouts are Monday and Thursday (Above)

Will, Cogs, Mintel, Andrew, Owen, Ken, Sean, Matt Z.
Runs of: 60, 40, 35, 40, 35, 35, 10 minutes. (6 x 20 second striders on 3 of the days)
-Workouts are Monday and Thursday (Above)

Freshman Boys
3 runs of 20 minutes, 2 runs of 25 minutes   (Striders 2 of the days)

Kevin, Matt
7 runs of 70, 35, 45, 40, 55, 40, 25 minutes. (6 x 20 second striders on 3 of the days)

DJ
7 runs of 75, 45, 50, 45, 60, 45, 40 minutes. (6 x 20 second striders on 3 of the days)

Girls
Christie, Michelle + 1st Year Runners: 5 runs: 3 of 25 min, 2 of  30 min

Socci + Kendra: Runs of: 60, 40, 35, 40, 40, 35, 10 minutes. (6 x 20 second striders 3 days)
-Workouts are Monday and Thursday (Above)

WEEK OF JULY 19 - JULY 25, 2009
DO THESE WORKOUTS IN PLACE OF RUNS.
If you cannot attend practice, find a 1 mile course to run for Thursday.

Workouts
Monday: Warm up + Cool Down: 10 minutes
5 sets of (2 min fast / 1 min rest, 1 min fast / 30 sec rest, 30 sec fast / 30 sec rest

Thursday: Warm up + Cool Down: 10 minutes - 3x1600 @T pace / Rest - 1:30 rest
(I will provide you with your paces before Thursday)

Boys
Butter, Enright, Killer, Seebode, Fuchs, Cahill, Evan
Runs of: 65, 50, 35, 35, 40, 35 0minutes. (6 x 20 second striders on 3 of the days)
-Workouts are Monday and Thursday (Above)

Will, Cahill, Cogs, Mintel, Andrew, Owen, Ken, Sean, Robbie, Matt Z.
Runs of: 55, 40, 35, 40, 35, 35 minutes. (6 x 20 second striders on 3 of the days)
-Workouts are Monday and Thursday (Above)

Freshman Boys
1 run of 15 minutes, 3 runs of 20 minutes, 1 run of 25 minutes   (Striders 2 of the days)

Kevin, Matt
7 runs of 65, 30, 40, 35, 40, 35, 30 minutes. (6 x 20 second striders on 3 of the days)

DJ
6 runs of 70, 45, 50, 45, 55, 45 minutes. (6 x 20 second striders on 3 of the days)

Girls
Christie, Michelle + 1st Year Runners: 5 runs: 3 of 20 min, 2 of  25 min

Socci + Kendra: Runs of: 55, 40, 35, 40, 30, 35 minutes. (6 x 20 second striders 3 days)
-Workouts are Monday and Thursday (Above)

Notes:
LOG ALL OF YOUR RUNS!!! Either buy a running log or buy a notebook and log in that. Each day should include: Date, Time, Weather, Distance/Time, How you felt


WEEK OF JULY 12 - JULY 18, 2009

NOTE: IF YOU PLAN ON COMING TO PRACTICE MONDAY, SAVE YOUR LONG DAY TO RUN WITH THE TEAM ON MONDAY. So, just flip Sunday and Monday.

Boys
Butter, Enright, Killer, Seebode, Fuchs, Robbie, Cahill, Evan
6 runs of 60, 30, 40, 35, 45, 35 minutes. (6 x 20 second striders on 3 of the days)

Will, Cogs, Andrew, Owen, Ken, Sean, Matt Z.
6 runs of 45, 30, 35, 40, 35, 40 minutes. (6 x 20 second striders on 3 of the days)

Freshman Boys
2 runs of 15 minutes, 2 runs of 20 minutes, 1 run of 25 minutes   (Striders 2 of the days)

Kevin, Matt
6 runs of 55, 35, 35, 35, 40, 35 minutes. (6 x 20 second striders on 3 of the days)

DJ
7 runs of 60, 30, 40, 35, 35, 40, 30 minutes. (6 x 20 second striders on 3 of the days)

Girls
Christie, Michelle + 1st Year Runners: 5 runs: 2 of 15 min, 2 of 20 min, 1 of  25 min

Socci + Kendra: 6 runs of 45, 30, 30, 35, 30, 35 minutes.
(6 x 20 second striders on 3 of the days)


WEEK OF JULY 5 - JULY 11, 2009
Boys
Butter, Enright, Killer, Seebode, Fuchs, Robbie, Cahill, Evan
7 runs of 45, 35, 40, 35, 35, 40, 20 minutes each.  (15 second striders on 3 of the days)

Will, Cogs, Andrew, Owen, Ken, Sean, Matt Z.
3 runs of 30 minutes, 2 runs of 35 minutes, 1 run of 40 minutes (15 sec striders 2 of the days)

Freshman Boys
2 runs of 15 minutes, 2 runs of 20 minutes   Striders 2 of the days.

Kevin, Matt
6 runs of 40 30 25 30 30 25 minutes each. (15 second striders on 3 of the days)

DJ
6 runs of 45 30 25 30 35 30 minutes each. (15 second striders on 3 of the days)

Girls
Christie, Michelle + 1st Year Runners: 2 runs of 15 minutes, 2 runs of 20 minutes  

Socci + Kendra: 2 runs of 25 minutes  + 2 runs of 30 minutes + 2 run of 35 minutes

Note: Striders 2 of the days.

Notes:
LOG ALL OF YOUR RUNS!!! Either buy a running log or buy a notebook and log in that. Each day should include: Date, Time, Weather, Distance/Time, How you felt

-Do the Circuit Training 1-2 times this week

WEEK OF JUNE 28 - JULY 4, 2009
Boys
Butter, Enright, Killer, Seebode, Fuchs, Cogs, Robbie, Cahill, Evan
2 runs of 30 minutes, 35 minutes, and 40 minutes (6 runs total)  Striders 2 of the days.

Will, Andrew, Owen, Ken, Sean, Matt Z.
3 runs of 25 minutes, 2 runs of 30 minutes, 1 run of 35 minutes   Striders 2 of the days.

Freshman Boys
2 runs of 15 minutes, 2 runs of 20 minutes   Striders 2 of the days.

DJ, Kevin, Matt
2-3 runs of 25-30 minutes


Girls
Christie, Michelle + 1st Year Runners: 4 runs of 20 minutes + 1 run of 25 minutes

Socci + Kendra: 2 runs of 25 minutes  + 3 runs of 30 minutes + 1 run of 35 minutes

Note: Striders 2 of the days.

Notes:
LOG ALL OF YOUR RUNS!!! Either buy a running log or buy a notebook and log in that. Each day should include: Date, Time, Weather, Distance/Time, How you felt

-Do the Circuit Training 1-2 times this week
Distance Runners Training Information
-Running Log

-Workouts and Daniels Tables

Instructional Videos

Sprinting Drills

    TRAINING VIDEOS