9/27 meet

We are at Washington's crossing park
Bear tavern rd enterance
Girls go off at 4pm

Today's practice Tuesday sept 6t

We are moving the practice to the high school 330 start time Meet in room 171 at 330

Labor day

Sweep Warm up 9 miles 8x100 m striders Pedestal abs 2 ( use video) Jd old Warm up 45 min 8x100 m striders Pedestal abs 2 ( use video) Jd new plus Warm up Pillars 40 min run 6x100 m striders Balance Pedestal abs 1 Jd new Warm up Pillars 30 min run 6x100 m striders Balance Pedestal abs 1 Jd rookie Warm up Pillars 30 min run Balance Pedestal abs 1 Make sure you do myrtl as part of your ab set!!!!!!!!!! ******* all warm up, pillars, striders, balance should be done barefoot if possible*******

Lazy sunday

Repair and recover All training groups take a day off AIS, tennis ball massage,ice. Whatever makes you feel good. Drilling and warming up helps as well Enjoy the day

Sat sept 3rd workout

Swep 13 miles 1,2,1,3,1,3 min pick ups during run with 3 to 4 min recoveries Hard core abs Jd old 1hr 20 min run Hard core abs Jd new plus 1 hr+ Hard core abs Jd new Warm up 40 min run Pedestal abs ( see Fridays post) Jd rookie Warm up 30 min run Pedestal abs ( see Fridays post)

Helene Cody 5k sign up

Helene Cody 5K sign up Use the link above to sign up for the race Please have all registrations completed by Monday. If you know of other runners or runners in your family that would like to participate please direct them to the race and sign up forms

Friday sept 2nd workouts

Swep Warm up Pillars 10 miles at e pace 6 x100m striders Myrtl Hard core abs Jd old Warm up Pillars 7 miles at e pace 6 x 100m striders Myrtl Hard core abs Jd new plus Warm up Pillars 5 miles at e pace 6x100m striders Myrtl Hard core abs Jd new Warm up Pillars 4 miles e pace Myrtl Pedestal abs (part 1 in video series) Jd rookie Warm up Pillars 30 min easy run Myrtl Pedestal abs (part 1 in video series)

practice tuesday 8/30 UPDATE

TUESDAY PRACTICE MOVED TO 10 AM BECAUSE OF A SAFETY ISSUE AND DELAYED OPENING

practice tuesday 8/30

Please be at practice at 8 am at the high school

Test e-mail sent

A test e-mail has been sent to all of teh parents contact information i have received. Please speak with your parents to make sure that they have received the e-mail. If they have not gotten the e-mail please have them e-mail me

James.smirk@gmail.com


In addition

Tomorrows practice in not mandatory. If you and your family need time to prepare then please do so.

We are still planning on meeting at 8 am at thompson park (parking lot next to Monroe high school)

Sat Practice at Thompson Park

Thompson Park (click Link for Directions)

8 to 11

Fridays Practice

Veterans Park (click Link for directions)

8 to 11

Weather report for tuesday

Apparently Tuesday afternoon forecast was sunny with a chance of earthquake.

Hmmm Fun times

updates on practice

Click on the link titled Calender on the right

Preseason schedule is available there

Sat Practice at Washington's crossing Park

Practice is from 8 until 11

Washingtons crossing park

Remember that we are meeting in the parking lot on bear tavern rd just north of the intersection of Bear tavern rd and county rd 546 (whashington;s crossing pennington rd) This is where the soccer fields are. DO NOT GO TO THE MAIN ENTERANCE!!!!!!!!!

Oh and hopefully you guys figured out bagels and gatorade

Today's Supplemental Exercises

Back

Myrtl

Hard Core ( 2nd and 3rd pages. Look for title Core H. It's the abs without the med ball)

Preseaon Schedule

A tentative preseaon schedule is posted. Go to the links on the right and Find Calendar. Click on it and schedule will show up.

Basic rundown

Veterans- Greenway meadows 8 am to 10 am starting Aug 15th

(Saturdays practice will need to be discussed to decide on time and place)

Preseason starts the week of Aug 22nd 8am to 10am meet at the high school track

(Saturdays practice will need to be discussed to decide on time and place)

Preseason camp (2 a days) Starts on Aug 29th

Returners are going to be doing the clinics this year so think about what you want to teach

There will be no team practice on the friday,sat,sun,mon of Labor day weekend. You are expected to keep up your training and be ready to go on tuesday afternoon.

GET EXCITED!!!!!

Designs for tshirt

So aug 15 is quickly approaching and we need to decide on designs for the team tshirt and the half zips. Please email me or text me if you are interested in being involved in this.

Coach smirk

Currently Signed Up For XC 2011

Stier Severine
Whaley Ellie
Reilly Lindsay
Eisenach Sarah
Julie Bond
Wilson Eleanor
Rosen June
Ransegnola Monica
Dobson Allegra
Samios Christie
Fahey Audrey
Bazile Michelle
Cheerath Asha
Hartmanshenn Laure Eline
Vuojolainen Raakel
Waters Eileen
Jacobs Elizabeth
Gupta India
Whaley Amelia
Gilmore Rachel
Eisenach Helen
Glover Alyssa
Siciliano Klair
Rai Richa
Delikouras Marissa
Gutierrez Hannah
Ogata Runa
Mnych Rebecca
Cook Linda
Eisenach Louise
Gensib Elyssa
Barquin Victoria
Cody Jenna
Schochet Leila
Youssoufian Arpi

Liu Belinda
Duke-Mosier Sophia

Currently Signed Up For XC 2011

If you know of someone that hasn't signed up please get them the blog info and get them to sign up. I am going to begin checking sign ups and clearance paperwork weekly.


Wilson Eleanor
Gupta India
Eisenach Louise
Gensib Elyssa
Whaley Amelia
Stier Severine
Whaley Ellie
Gilmore Rachel
Eisenach Helen
Glover Alyssa
Siciliano Klair
Rosen June

Ransegnola Monica
Dobson Allegra
Rai Richa
Samios Christie
Fahey Audrey
Bazile Michelle
Cheerath Asha
Delikouras Marissa
Hartmanshenn Laure Eline
Barquin Victoria
Gutierrez Hannah
Reilly Lindsay
Cody Jenna
Ogata Runa
Vuojolainen Raakel
Mnych Rebecca
Schochet Leila
Waters Eileen
Cook Linda

Princeton new runners clinic

Veterans Please Arrive @ The track by 8:30

New Runners Please Arrive @ The track By 9:00

ALL runners we are meeting at the track

What to bring:
1. Running stuff, sneakers, shorts, tshirt
2. Sunscreen
3. Towel
4. Money for Lunch
5. Sports bag

We will be wrapping up lunch around 1:00 pm. Pickup after lunch.

Please let us know you are coming. Please comment on this post with your name.

Cranbury Clinic Day

Veterans Please Arrive @ Cranbury School by 8:30

New Runners Please Arrive @ Cranbury School By 9:00

ALL runners we are meeting in front of the new gym

What to bring:
1. Running stuff, sneakers, shorts, tshirt
2. Sunscreen
3. Towel
4. Money for Lunch
5. Sports bag

We will be wrapping up lunch around 1:00 pm. Pickup after lunch.

Please let us know you are coming. Please comment on this post with your name.

GEARING UP FOR 2011

Welcome All New and Returning Runners

Important Dates

Thursday June 2nd @ 3:15 pm Returners meeting In room 171


IMPACT TESTING
Monday June 6, 2011 - John Witherspoon 8th grade 3:30 - 4:45 pm
Room 83 & 85- PHS

Tuesday June 7, 2011 - John Witherspoon 8th grade 3:30 - 4:45 pm
Room 83 & 85- PHS
Boys Cross Country/Girls Cross Country 5-6:15 pm
Room 83 & 85

June 9 - @ Princeton Charter School

June 10 - PHS make-up by sign-up ONLY
3:30 - 4:45 pm - Room 83

June 13 & 15 @ Cranbury School - 3:30 - 4:45 pm

CRANBURY XC CLINIC June 22nd

PRINCETON XC CLINIC June 23rd


First DAY OF XC CAMP August 15th

FIRST DAY OF NEW RUNNERS August 22nd

ALL RUNNERS MUST REPORT NO LATER THEN First Day of School


TO DO:


1.SIGN UP FOR TEAM

2.Turn in Clearance Paperwork
(1. Send 1 copy to the Nurse 2. Keep a copy for your records just in case)

3.GET SUMMER WORKOUT SCHEDULE (see me or e-mail me for your workout)