Sub 15 Minutes: Episode 1: Jerry's Ladder

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Friday, November 18, 2011

Episode 1: Jerry's Ladder

Posted by sammack at 10:43 AM

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Labels: 5k, Episode 1, Jerry Smith, Marty Nicholson, Rick Streeter, run, runners, running, Sam Mackenzie, Steve Hicks, sub 15, Syracuse, track, training

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Workout Schedule (Click to View Episodes)

Week 30

6/10/12: USATF NY Champs @ ICAHN Stadium

6/5/12: 3x (Mile,200)
Creator: Jeff Perrella
__________________________

Week 29

6/2/12: Paige's Butterfly Run (Steve)

5/29/12: 1000, 800, 1000, 800, 600 @3k
Creator: Marty Owens

5/31/12: 6xmile @ 10k w/ 1:30 recov
Creator: Rob Albano

5/31/12: Ithaca Festival Mile (Sam)

__________________________

Week 28

5/22/12: 3xmile, 5x1000 @10k-->5k
Creator: Carl Damkowski

5/25/12: 15x1min hills w/ pushups
Creator: Adam Ritter

__________________________

Week 27

5/14/12: Swarthmore Last Chance Meet 5000m

5/18/12: Wilber-Duck Mile
__________________________

Week 26

5/9/12: 3x200, 3x1000, 3x200 w/ 200 jog.
Creator: Josh Merlis
__________________________

Week 25

5/1/12: 2x400, 2x800(neg split), 2x400
Creator: Mike Melfi

5/3/12: 12x300 @48secs
Creator: Juan Martinez

5/5/12: 2xmile, 2x120 @5kpace, 1lap recov
Creator: Mike Schab
__________________________

Week 24

4/25/12: 3 x (400, 800, 200, 200) @ 4:30 pace w/ 1 min br, full recovery bs.
Creator: Zack Tembi

4/27/12: 4.5 mile tempo.

__________________________

Week 23

4/16/12: Boston Marathon long run (Sam).

4/21/12: Cortland Invite (Steve).

__________________________

Week 22

Steve running around on a boat and Sam doing easy stuff.

4/14/12: Bucknell Bison Invite (Sam).
__________________________

Week 21

4/4/12: 6x800, 6x200 @5kpace
Creator: Patrick Murray

4/6/12: 10min tempo, 2xmile, 2x800
Creator: Mike Rolek

__________________________

Week 20

3/25/12: Mudders and Grunters (Steve)

3/27/12: 32 x 200
Creator: Todd Halbig

3/29/12: 5k, 3k, 2k
Creator: Chris Raulli

__________________________

Week 19

3/21/12: 3 x (4x500m) in 90sec
Creator: Matthew C. Walsh

3/24/12: Red Hook Criterium (Sam)

__________________________

Week 18

3/13/12: Hill repeats
Creator: Stephanie Pritchard

3/16/12: 6 mile tempo
Creator: Nate Parenti

3/18/12: 7 mile marathon pace run
__________________________

Week 17

3/6/12: 8 x 2 min w/ 1 min jog
Creator: William

3/9/12: 3 x (1600, 2x800, 400, 2x200) (Sam)
Creator: Chris Camp

3/10/12: Tipp Hill Shamrock Run (Steve)
__________________________

Week 16

2/28/12: 12 x 200 (Sam)

2/29/12: 20 x 1min on/off (Steve)

3/2/12: 3 x (1600, 2x800, 400, 2x200) (Steve)
Creator: Chris Camp
__________________________

Week 15

2/21/12: The Horseshoe
Creator: Sam Hartpence

2/25/12: Lake Effect Half Marathon (Sam); 2 x 10min tempo (Steve)
__________________________

Week 14

2/14/12: 4 x 5 min, 4 x 80 s
Creator: Matt "CT" Szmasciykcsds

2/17/12: 20 x 400 w/ 45 s rest
Creator: Will Seidel
__________________________

Week 13

2/7/12: The Schanzinator
Creator: Patrick Duggan

2/9/12: 10 x 1000 @ 3:10 w/ 1:00 rest
Creator: John Roberts
__________________________

Week 12

1/31/12: 5 x mile, 2 min rest.
Creator: Greg Cantwell

2/2/12: 1 x mile, 9x400 @ mile pace
Creator: John Drago

2/5/12: The Couch Potato 5k (Steve)
__________________________

Week 11

1/24/12: 1 mile, 2 x 800, 4 x 400
Creator: Matt Kalinski

1/26/12: 7 mile progression run
Creator: Justin Harris

1/29/12: Chilly Chili 5k (Sam)
__________________________

Week 10

1/17/12: 3 x 2 miles @ threshold.
Creator: Max Gazzara

1/19/12: 16-20 x 400 @ 70-72 w/ 45 sec rest.
Creator: Alyssa Simon
__________________________

Week 9

1/9/12: 20 min track tempo (Steve)

1/10/12: 25 min treadmill progression run (Sam)

1/13/12: 3 x 5:00 @ 80% (3:00recov), 5 x 1:00 @ race pace
Creator: Rick Ambrosio
__________________________

Week 8

1/2/12: 3 x 1600 @ 5k race pace.
Creator: Mike Bax

1/6/12: Southern Tier Collegiate Open @ Cornell U. 3000m.

__________________________

Week 7

12/29/11: Sweet Road Hill Repeats.
Creator: Ryan O'Dell

__________________________

Week 6

12/20/11: 8 x 1000 @ 5k pace w/ 200 jog rest.
Creator: Mike G.

12/22/11: Christmas Carol Pole Run.
Creator: Joe Campagna

__________________________

Week 5

12/13/11: 3 x 10 min @ tempo w/ 3 min between reps.
Creator: Pete Colaizzo

12/15/11: 3-4 x 1000 @ 2:50-2:55 w/ 2 min rest.
Creator: Chris Williams

__________________________

Week 4

12/5/11: 3 x (4 x 400) w/ 12 min tempo between sets.
Creator: Bruce Hyde

12/7/11: Fartlek.
Creator: Geoff Decker

12/10/11: It's a Wonderful Run 5k.

__________________________

Week 3

11/29/11: 4 mile tempo.
Creator: Sean Hopkins

12/2/11: 2 x (800, 400, 400), 6 x 200 @ 5k, w/ 1m recov, 4m set break.
Creator: Luke Selby

__________________________

Week 2

11/20/11: Upstate NY XC Championships.

11/22/11: 38 x 100 in three sets with increasing rest.
Creator: Jason Mintz

11/24/11: Turkey Trot (Sam) and 200's (Steve).

__________________________

Week 1

11/17/11: 2 x mile @ 8k pace, ladder of 100 - 200 - 300 - 300 - 200 - 100.
Creator: Jerry Smith

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