• RANDOLPH INVITE SAT 9/9/17
    PLACE: Freedom Park, Randolph, New Jersey
    GPS: 40 50 13.6 N
    74 34 21.7 W
    Meet starts at 6PM, Bus leaves at 3:30pm SAT
    REVISED SCHEDULE
    6:00 JV Boys Groups B & C
    6:20 JV Girls Groups B & C
    6:40 Varsity Boys Group B
    7:00 Varsity Girls Group C
    7:20 Varsity Boys Group C
    7:40 Varsity Girls Group B
    8:00 Frosh Groups Boys A-B-C
    8:10 Frosh Groups Girls A-B-C
    8:20 JV Boys Group A
    8:40 JV Girls Groups A
    9:00 Varsity Boys Group A
    9:20 Varsity Girls Group A
     
     
     
    FRI 8/18/17:
    Practice is cancelled
     
    Training for FRI - SUN/MON
     GROUP A:
    Fri or Sat (take the other day off):  Get a tempo run in: do warm up & drills, then tempo:  10 min reg pace, 10 min race pace, 15 min reg pace.  Do abs afterwards
     
    Sun: Go long 40 - 60 minutes, do push ups/planks
     
    Mon (If you are a peer leader, otherwise we have practice): Run course at WOP, run the second half hard, finish with cool down:  trail to finish
     
    GROUP B:
     
    Fri or Sat (take the other day off):  Get a "speedplay" run in: do warm up & drills, then: Run for 20 min, do pick-ups during the run: for example, run at regular pace and then go hard when you reach a mailbox or telephone pole for 30 sec, then back it down to regular pace. Do this 5 - 7 times during your run.  The goal is to get your heart rate up!  Once done, take a water break, and then do a mile easy cool down and stretch.  Do abs afterwards
     
    Sun: Go long 30 - 40 minutes, easy pace
     
    Mon (If you are a peer leader/freshman, otherwise we have practice): Run course at WOP, run the second half hard.  Take a water break, finish with cool down:  1 mile
     
     
     
     
    WELCOME!!
     
    PRACTICE WILL START @ 8am - 10 am, Monday August 14th, at White Oak Park rain or shine! Please bring plenty of water, a towel, and wear appropriate running gear. You may also want to apply sunblock prior to practice as well as bug spray.
     
    *NOTE:  You may want to wear longer socks.  The grass is sometimes long and is also dewy in the am which can cause blistering.
     
     In the event of thunder and lightning storms, please refer to this page for any cancellations or postponements.