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Showing posts with label Justin Harris. Show all posts
Showing posts with label Justin Harris. Show all posts

Tuesday, March 27, 2012

Episode 34: Mudders and Grunters

Posted by Steve at 12:49 PM 12 comments:
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Labels: 2012 Mudders and Grunters, Adam Ritter, Josh Merlis, Justin Harris, Matt Walsh, Michelle Stathers, Mike Rolek, Mike Schab, Mudders and Grunters, Natalie Mackenzie, Sean Hopkins, Steve Hicks, sub 15

Saturday, January 28, 2012

Episode 19: Attack of the Falcon

Posted by Steve at 2:59 PM 2 comments:
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Labels: 5k, Justin Harris, run, runners, running, Sam Mackenzie, Steve Hicks, sub 15
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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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