every thurs. at mahwah high school in the pm. is a track meet held by the njstriders. go to njstriders.com for info. a new race series is at the famed warinaco park in elizabeth. every other wed. 7/1,7/15,7/29,8/12 beginning at 6:46pm. info can be found at usatfnj.org. there are numerous 5k races in the area.
now is the time for all cross-country runners to start building up their miles every week. my athletes started the end of june with running 4 day's per week. after 3 weeks we go to 5 day's a week. the a few week's before school do a few 6 day's a week. 1 run during the week is the longest, the other are recovery runs, and 1 is a tempo and some runs are finished with striders. there also is a concentration on ab work, some weights for chest and arms, and concentration on stretching. also it is suggested to run at least i race per month.
Sign up forms are here for our Summer Running Camp:
WHERE: Brookdale Park, Bloomfield
WHEN: Monday thru Friday
August 17th-21st
TIME: 6:00 p.m. – 8:00 p.m.
REGISTRATION FEE: $125.00 ($100.00 if 3 members from the same team sign up)
COACH:
Joel Pasternack – Former Head Coach at Glen Ridge High School, William Paterson University, Montclair State University and Ramapo College
Training will include: distance, speed, hills, strength & flexibility
If you have any questions, please call Joel Pasternack at 973-773-2082 or email him at joelrun@aol.com
Download - 2009 running camp form (Word Doc)
Download - 2009 running camp form (PDF)
all runner's should doing their one speedwork out per week. you necessarily don't need a track. you can do tempo running on the roads. do some of your distance runs on hills and finish some runs with strides. very important with the temps. rising to get proper hydration. also recovering with easy day's, cross-training, or day's off is the key to improving. have a good spring/summer season. coach joel
