Personal Bests: Bowdoin Park- 18:19Van Cortlandt- 14:36Bear Mt.- 17:17Track-3000- 10:21
Championships: Orange County champion, Section 9 Class A champion, NYS Class A- runner-up, NYS Federation- runner-up,
Typical Training Week:
a. Pre-Season
Monday: 8 miles, 8x100 strides
Tuesday: Fartlek- 6-5-4-3-2-1 min. surges, rest = half of run
Wednesday: 7-8 miles, 8x100 cut down strides- 40 sec. rest to 5 sec.
Thursday: Long Reps- 2 x 2 mile, 2mi. w.u and cool down
Friday: 6-8 miles, 8 x 10 sec. hills
Saturday: 6 x 400m. hills @pace, surge 200 off top
Sunday: 45 minutes
b. Season
Monday: 6-7 miles, 8 x 100 strides
Tuesday: Dual Meet or Long Reps- 4 x Mile/ 5x1200
Wednesday: Long Run w/ cut down strides
Thursday: Fartlek or Tempo - 2 min. on, 1 min. off, 1 on 30 sec. off, 30 on 30 off
Friday: Easy 4 miles if racing Saturday, more if not
Saturday: Race or hills- 80 sec. hills with flat 1-minute runs in between
Sunday: 40 minutes or rest
Goals: For Footlocker Nationals, I plan on running the same way I have all year and we'll see what that gets me. I have exceeded all my goals for this season. In indoor track I would like to lower my mile time.
Coaches' Philosophy (by Feuer): The program really is about variety. We don't have "staple" workouts that we do frequently during the season. We may go weeks without repeating an exact workout. What we do have is a set week that always includes the following: long run, hills, fartlek or tempo, long reps. There are many ways to do these that are obviously similar but not identical. We do it to make it more interesting for all and to work all the body systems and musle groups needed for the different cross country courses. Rarely do we use the track in the fall.
Name: Aisling Cuffe
