Toughness

Guys check out this link. This is the definition of toughness!

http://www.trackandfieldnews.com/wp/?page_id=256

Week 5 April 28th- May 4th

Our regular season starts this week on Wednesday, very excited to see the guys get to do some real racing. We've put in our best 4 weeks of training ever and are fit and ready to go. We'll work out on Monday as well this week.

Monday- Weather wasn't great, 45 and rainy, the only good thing was the wind was minimal today. The guys had excellent workouts and showed they are ready for some fast times on Wednesday.

Nate/Craig ran 800-400x3 with 2 min rest btw and lap jog after each set. 800 was at 2 mile pace/400 at mile pace
Nate
1. 2:24-62
2: 2:24-66
3. 2:19-63
Craig
1. 2:26-65
2. 2:30-68
3. 2:26-68

Ben/Zach/Sean/Jay/Dan ran 2x800, 3x400, 3x200. lap jog between 800's and 100m job btw 400's/200's first 800 at mile pace/2nd one at 2 mile pace
Ben ran early 2:31-2:40 wasn't feeling good, threw up. we ended workout
Zach
1.2:27-2:39
2. 72-75-72
3. 32.9-32.9-32
Sean
1. 2:29-2:40
2. 72-75-73.9
3. 32.5-33.8-32.5
Jay
1. 2:28-2:42
2. 72-75-74.5
3. 34.2-33.3-33.0
Dan
1. 2:35-2:50
2. 78-77-77
3- 36.7-34.1-36.5

800 guys did a 800 simulation, 600 at GP 2 min rest then a 200, some did 4x200 afterwards

Scott/Sam ran together and looked great, through 400 in 57 and even at the line 1:29.03, then Sam hit 30.9 for 200/ Scott ran 31.2 for 200. Sam went inside to hurdle stretch afterwards/Scott called it a day as he was sick yesterday

Doyon ran solo as he had work, he looked great on the 600, through 400 in 62 then struggled to a 1:40, 200 was 32. He took a 6 min rest the ran 35.2/35.7/33.9/35.4 not what we were looking for but he did run long yesterday and missed a couple days last week, combine that with wearing pants and trainers.

Tom/Matt/Duncan ran together
Tom went through 400 in 59.5 and ran 1:32 then did 31.15. 200's were solid 31's with the last one in 30.5
Matt went through in 62 then 1:38 then did 34.4. He didn't run the 200's because of his ankle.
Duncan went through in 64 then 1:42 then ran 32.5. 200's were good 32's with the last one in 32.2

Dave OS/Nate/Zach/Steve ran together
Dave 1:45.3/31.58 then 4x200's
Nate 1:44.5/32.71 then 4x200's
Steve 1:47.2/33.74 then 4x200's
Zach 1:47.2/42.4 then 4x200's

Dillion did 6x400's

Scott did 6x400's RW between 2:10-2:15 lat one in 2:05

No Teddy P.

Tuesday- easy before meet day, weather was awful once again. In the 40's and raining hard
Nate/Craig ran 40 minutes then 8 strides and core
All other mid-distance/distance guys went 30 minutes/8 strides/core

Wednesday- first meet of season at Fitzy against some top rivals (TA/CHEVERUS/PORTLAND) the distances races promise to pretty good with these teams. Let's get it done guys!. See race recap

Thursday- Easy day for all
Nate/Craig- 55 minutes w/8 strides
The rest went 45 minutes w/8 strides

Friday-workout day for all
15 minutes then 6 strides
Nate/Craig ran 2k(threshold) w/min rest then 400(mile pace) rest 200jog 2k(threshold) w/min rest then 400(mile pace) 1k(threshold) then 200
Nate- 6:35.8 (mile was 5:17)/66.2/6:38/65.8/3:15/26.7 only 200 in spikes
Craig- 6:49/69.5/6:50/69.0/3:21.4/29.2 (All in trainers)

Zach/Sean/Duncan/Dan ran 1k(threshold)w/min rest then 400(mile pace) rest 200 jog 1k(threshold) w/min rest then 400(mile pace) 200m jog 1k(threshold) then 200
Sean: 3:30/73/3:33/69.6/3:26/30.5
Zach: 3:42/73/3:33/70.4/3:28/30.9
Duncan: 3:42/73/3:33/71.7/3:38/30.9
Dan: 3:51/80/3:47/76/3:48/31.98
Ben: 3:40/3:36/3:37/73/71

Ben/Kris/Jay worked out before I got there, awaiting the data

800 guys 2x1k threshold w/ min rest then 500(MP pace) 2 min rest-300(800 pace) jog 400 rest-200(hard)

Tom 3:25/3:36/1:24/48/28
Dave 3:55/3:51/1:38/50/29
Nate 3:55/3:51/1:38/50/29.4
Zach 3:58/3:53/1:39/51/31
Steve 4:00/3:53/1:41/51/34

Teddy ran 3x150 then a hard 200-- looked quick.
Scott- ran in the morning, still sick going to try a workout tomorrow
Sam ran 4x5 hurdles-- starting to learn the rhythm


No Matt D
Guys make sure you get out both days this weekend.

SATURDAY is an easy day for all
Nate/Craig/Tom P- 45 minutes 8 strides
Everyone else 40 minutes8 strides

Sunday is long run day, no threshold miles at the end this week. We worked really hard last week and have two meets coming up next week. Not everyone will compete in the Relays next Friday, but that means we will get in a solid workout on Thursday instead. We are making progress, keep putting in the miles, when it's time to cut back we are going to surprise people! I suggest an ice bath after your run this weekend.

Nate/Craig -- 90 minutes then 8 barefoot strides
Zach/Ben/Sean/Jay/-- 75 minutes then 8 barefoot strides
Dan/Duncan
Kris ran Friday's workout -- 2 miles up 1k(3:40)--400(75)--1k(3:40)--400(75)--1k(3:40)--200(29)
800 guys
Tom P-- off
Nate/Dave/Zach/Steve-- 55 minutes then 8 barefoot strides
Matt D- 50 minutes then 8 barefoot strides
Sam C- 45 minutes then 8 barefoot strides

Distance State Qualifiers

400M

Name	Time	Standard
Scott Delano	53.5	AUTO
Teddy Palmer	54.2	AUTO
Nate Hathaway	54.8	PROVO

800M

Name	Time	Standard
Nate Hathaway	1:59.4	AUTO
Scott Delano	2:05.0	AUTO
Tom Pogar	2:05.9	PROVO

1600M

Name	Time	Standard
Nate Hathaway	4:28.9	AUTO
Craig Robinson	4:39.4	PROVO
Tom Pogar	4:46.0	PROVO

3200M

Name	Time	Standard
Nate Hathaway	9:42.23	AUTO
Craig Robinson	9:56.7	AUTO

4x800

8:14 (Pogar/Delano/Chick/Hathaway)

Week 4 April 21st-27th

Monday- Westbrook Road Race see blog post
Nick went 1 hour on elliptical
Matt D- off ankle bothering him

Tuesday- Falmouth track meet. All distance/mid-distance kids ran 45 minutes with the exception of Ben V, Scott, Nate, Dave, Tom. Then they did 8 strides ran the 400, ran 10 minutes down/8 strides/ 200/ then 15 minutes down. It was a great day for a meet, sunny in the 60's with a nice wind on the home stretch.

Results
Tom P ran opening leg of the 4x800 as he had to leave to go visit colleges, went out hard and alone 62.28/66.92 2:09.2 , solid run considering the situation, need to get stronger over last 200, but that will come with an increased focus on our speed.

400's
Nate H 54.8 --- Nice effort, having this type of 400 speed is necessary to make it to the next level.

Zach B. 61.8 --- Another case of you not trusting your ability, you could have been sub 60 but instead settled for a pace that didn't put you out of your comfort zone. Be aggressive in a short race like this, take chances! Still it was a PR.

Dave OSF 61.5--- Solid effort out there, this type of race will help your 800.

Jay V. 64.3 --- I know you don't think you can run any faster, but I know you can, you have to stop being in a comfort zone when you run, that's the way you breakthrough and get the kind of times you want to run

Steve A- 64.4-- You weren't nearly as aggressive as you should have been the first 200. When you race put it all out there, don't hold back

Kris D. 59.8-- excellent run today, you went for it and broke 60, looks like that strength work is paying off.

Sean G. - 62.6-- You went out hard and that's what you need to do, your leg turnover will come as we do some faster stuff with you, good effort.

Nate L --62.7-- Be more aggressive in a race this short, I know you have good leg speed, don't hold back, take a risk and push the pace.

Dillion- 80.5-- Nice effort out there, you pushed it hard the first 200. Keep working.

300IH
Brad- 44.1 Great job and awesome PR, last year you ran 50.x, this race obviously showed you the potential you have in this event. A little better finish over the last 3 hurdles would have yielded an auto qualifier which you will get soon!

200's
Nate- 25.6 -- Your form broke down the last 20 meters, remember to stay tall.
Ben V. 27.4
Dave OSF- 28.6
Zach B. 27.8--- You went for it! That's the type of effort you need to give in all your races, don't be afraid just run. You have no idea how fast you are going to run this season, it's going to be fun to watch
Nate L. 29.5-- You looked a little sluggish today
Scott M- 31.7-- very very impressed with this effort from you today, great job! I didn't know you had that kind of turnover
Vachon- 30.3-- Got to stop cocking your head to one side. Stay tall and run!
Doyon- 26.6-- wow nice work on the speed here! I am beginning to think you can run a pretty good 800 right now
Arsenault- 29.0--
Griffin--29.0
Dillion- 37.4

Zach DW ran the 1600/800 as he didn't run the road race yesterday
1600- 79.33/2:48.72/4:20.74/5:42.04
A PR for you to start the season, you need to work on your middle two laps, good job picking it back up the last 400. You drifted a lot in this race, don't get stuck out in lane three on a turn, tuck in and pass on the straights, and pick your spots to move up wisely. Also need to pay more attention to the meet, so you're not rushing over to the starting line
800- 76.04/79.72-- 2:35.76 Got to get out faster in an 800-- it's shorter than the 1600 have to be more aggressive.

Matt D- ankle still bothering him
Nick V- On elliptical
15 minute warm up
1 min easy 2 min hard for 10min
1 min easy 1 min hard for 15 min
20 min cool down
Wednesday- easy mileage/recovery day. Another great day weather wise in the 70's, this has been a great string of days, too bad next week isn't suppose to be as nice. Guys just ran today, didn't do the warm-up

Most everyone ran 45 minutes then 8 strides and then two sets of core exercises (if you want a good laugh come watch the guys try to do these)
Scott/Dillion/Steve went 35 minutes 8 strifes then two sets of core
Nate L. warmed up 1.5 miles, did drills/strides then 6x300 w/300 jog rest
pace was for a 2:16-800. Had to do workout today as he is gone Thursday-Friday
300- 48.56 little impatient and fast
300-51.56
300-51.12
300-52.63
300-56.20 really broke down physically on this one gave 5:00 rest before next one
300-50.48 good rebound/stopped workout after this one due to a splitting headache. Nate was dehydrated, got to do a better job taking care of the little things.
Matt D. ran for 20 minutes without pain in his ankle, then hit 20 minutes on the bike, came down to run strides got 6 in but ankle started to bother him so we stopped.
Nick V. had PT and did an hour on the elliptical. Going to go for a run on Friday and see how it feels. The knots are moving up the calf.
Tom P ran 40 minutes on his own
No Zach DW at practice today.

Thursday- workout day for distance/mid-distance. Weather was warm in the high 60's but we had a gail force wind today, the guys had to really work extra hard to hit their paces which makes the workouts all the more impressive, as I had a hard time walking into the wind. I know I seemed unhappy with a few of you, but it really was a great workout under the conditions. We are working hard and making progress, wait until next Wednesday when we have PR fest.
Everyone warmed up 20 minutes then did strides/ cool down was 15 minutes
Nate ran 1k-800-600-400 then 4x300's. the 1k was at 2 mile pace, the 800 at 2 mile GP, the 600 at 4:28 pace and the 400 at mile GP.
1k-3:02.15 -- 2:27 at 800 3 min rest, switched into spikes for the rest of the workout
800- 2:20.55 rest was 2:50 jog
600-1:40 through 400 in 67 rest 2 min jog
400-65.22 you looked strong, took 4 min rest then into the 300's
300-49.16 -- into the strong headwind, rest 1:30 walk
300-45.37-- started at 200m mark better for the wind
300-45.70
300-46.70 Your stride looked great at the end of the workout. I know you felt like crap especially when it was over but tis type of workout is what you need to do to make it to the next level! Keep it up, fast times are coming.

Ben V- did workout alone which made it all the more impressive. Pace was 5:00 mile. 400 was little faster
600-400x3 walk across field to start for rest (1:30-2:00 tops) 400 jog rest after a set
1. 1:49-73
2. 1:51-74
3. 1:53.4-73.7

Zach/Sean/Jay did workout together
600-400x3 walk across field to start for rest (1:30-2:00 tops) 400 jog rest after a set
Zach
1. 1:52.3/74.8
2.1:53/70
3. 1:54.5/72
Sean
1. 1:52.3/75.6
2. 1:53/71
3. 1:54/72
Jay- you looked tight and sluggish today. Got to relax your upper body and stop leaning your ear to your shoulder.
1. 1:52.3/74.8
2. 1:55/74
3. 1:57.7/76

No Kris D or Zach DW today

800 group had 8x300's @ close to GP 4x300 w/300 jog rest then 5 min in between sets
Tom/Dave/Steve/Dillion did workout. You guys ran very well considering the wind you ran into for 150, I should have been more aware and changed your start position, but this will make us better in the long run as some days you will race into the wind and now you know you can push through it!
Tom 46,48,48,46,49,48,50,48
Dave 50,52,50,50,52,53,53,49
Steve 52,54,53,52,53,56,53,49
Dillion did 4x300's 60,66,68,67

Matt D, ran for 20 minutes then hit the bike for a workout 8x50 seconds hard with 2:00 easy for rest. Ankle is still bothering him a bit
Nick V- ran 1200 meters today, relatively pain free! He's got a elliptical workout this evening
15 minutes up
2 min hard/2 min easy x5 (20 minutes)
then 10x30 hard/30 easy (10 minutes)
15 minutes down

Craig/Sam return tomorrow I believe

Scott D came back from Jamaica, he ran 45 minutes will do 8x300's tomorrow. He got in his training when he was gone, will know tomorrow just how much!

Doyon- off visiting college

Friday- easy/recovery day, again great weather.
Nate went 50 minutes - 8 strides w/core
T he rest of the guys went 45 minutes- 8 strides w/core
Mid-Distance guys went 40 minutes- 8 strides w/core
Doyon ran 45 minutes
Delano did a workout 6x300 w/jog rest. Little too ambitious on the first one
1. 42.8
2.45.35
3.45.61
4.46.59
5. 45.21
6. 46.23

Dan Sullivan did the 600-400 workout. Went too hard at start, knee was bothering him at the end
1. 1:50-76.7
2. 2:03/77.6
3. 2:08/84

Matt D-- warmed up/ did strides did 4x300 then 20 minutes on the bike for cool down. Ankle is getting better
1. 47.23
2.48.36
3.49.72
4.47.15

Nick V. ran one mile then hit the elliptical for 45 minutes

No Doyon/D-Ward/Lynch/McFarland/Palmer

Saturday- we met at 10 for our long run, another great day weather wise

Nate went 75 minutes then did 3 threshold miles w/min rest (5:24,5:25.5,5:25.7)
Craig was back from his college visits, ran 75 minutes then 2 threshold miles, he didn't look good after 2, a little dehydrated. (5:38/5:42)
Ben/Zach/Jay/Dave OS/Sean all ran 72 minutes (longer than planned) so I cut back to 2 threshold miles for some, and cut them out for Dave
Ben did race walk drills instead
Dave ran 8 barefoot strides
Sean ran 1 threshold mile (5:34)
Jay (5:53/5:53)
Zach (6:02/5:57)

Dan S ran 50 minutes (knee felt good for 4 miles) 8 barefoot strides (no pain in knee) Going to get some new shoes, the ones he has now maybe to small and causing some discomfort.

Dillion an 40 minutes then did 8 barefoot strides

Scott ran 35 minutes then did 10x100 out of blocks.

Sam/Brad did 6x150 alternating over 4 hurdles/ then flat. They looked strong!

Nick ran one mile (5:29) did a workout on elliptical that night

Kris D- didn't run had to work

NO Tom P, Palmer, Zach D-W, Nate L, McFarland, Arsenault, Matt D

Sunday--off day for most

Craig ran 45 minutes
Dan S ran 35 minutes

Kris D- ran 60 minutes then 3x1 threshold miles (6:25, 6:15, 6:21)

Nick ran a mile, had to take it slow as calf didn't feel great, then did 40 minutes on elliptical.

Westbrook Road Race

Great day for the Westbrook Road Race, which is 2.11 miles. 10am start, weather was beautiful in the 50's and not windy. We had won the team title the last 4 years and were looking to retain it this year as well. Not that great of a turnout from other schools. We had lots of guys running this year and they ran well. We went 2,3,5,7 to win the team title over South Portland. Ethan Shaw from Falmouth won the race in 10:33. Great job guys on the win, still lots of work left but again we are making progress. After looking things over, if you take your 2 mile time and subtract 20 seconds that's what your 2 mile time would be on the track right now based off of today's run.
Results
Hathaway- (2)10:36 (fastest time from a Scarborough kid in a long time, maybe ever) You could tell you were a little flat today, no problem you raced hard on Friday and went long on Saturday. Still a great time and you have two more years to win and attack that record. Remember don't run someone else race, it' harder to win that way. Your pace was 5:01.4 per mile (10:03) 2 mile.

Robinson-(3)11:19 Good solid effort, you ran alone the whole way and it's tough to run fast that way. Plus you ran in your trainers. Treat this as strong workout. Enjoy your college visits this week, get your work in and be ready for a huge mile PR next Wednesday. Your pace was 5:21.8 per mile (10:43.5) 2 mile

B. Violette- (5)11:37 Very impressive run from you today, you looked great finishing up, well in control and looking fast. Keep working and those PR's will come on the track. No question you should be looking for a 10:20's in the 2 mile. Your pace was 5:30 per mile (11:00) 2 mile

B. Nakanishi- (7)11:57 very impressive, and this type of race just shows you how versatile you are as an athlete. 13-0 vaulter soon to be 14-0 who can mix it up in a distance race. This race shows you can be in the top 7 in XC next year. Your pace was 5:40 per mile (11:20) 2 mile

S. Griffin-(11)12:03 You are improving daily, remember this is only your 3rd week on running after your stress fracture. We re right on track to run faster than last spring. Remember at the end quick feet, it's easier to run faster that way. No one will ever question your toughness, you know how to push yourself and aren't afraid of others. 3 seconds behind Clement, by the end of the season you'll be way in front of him. Your pace was 5:42.6 per mile (11:25) 2 mile


J. Vachon- (13) 12:14 Got to be ready to run with the guys that finished 10 seconds in front of you, you belong with them! Finish strong, kicking is all mental, dig down and go! Sub 5 won't happen unless you go for it! Your pace was 5:48 per mile (11:36) 2 mile

Z. Brown (14)12:25 Same as Jay, you belong with that group 20 seconds in front of you. You looked like you were out for a Sunday jog coming down the stretch before you kicked it in strong. Again, how fast you run this year is going to depend on how you learn to race. Take risks and push beyond your comfort level. Be ready for next Wednesday, I want to see you improve on your racing instincts! Your pace was 5:53 per mile (11:46) 2 mile

K. Doyon- (19) 12:41 Liked your fight down the home stretch, way to get by the first girl. This was a good stepping stone for you, compared to the 5k time trial this was a much better effort and performance. Keep it up! Your pace per mile was 6:00.6 (12:01) 2 mile

Dave OSF (25) 12:53 nice job out there today, you are improving fas over all distances. Like your powerful and fast finish. Keep working, looking forward to seeing how fast you can get at 800 this year! Don't always run with your teammates, take a risk. Your pace per mile was 6:06 (12:12) 2 mile

N. Lynch (26) 12:58 Solid effort today for you, your strength is improving. Keep working, want to see that 800 under 2:15 this season. Your pace was 6:09.1 per mile (12:18) 2 mile

S. Arsenault (50) 15:16- You clearly didn't put a full effort out there today, don't be afraid of having a little success, you can run faster. Your pace was 7:14 per mile (14:28) 2 mile

S. McFarland (59) 15:45 Good run from you, if you keep going you probably get a 5k pr. You need to continue to work on your strength, it will help running and racewalking. Your pace was 7:28 per mile (14:56) 2 mile

D. Rogers (70) 16:54 You just to keep logging the miles and you'll keep improving, good effort today. keep working at it. Your pace was 8:00.5 per mile (16:01) 2 mile

NY Relays

Weather was very warm 75+ at race time, guys got in a 15 minute warm up, got back checked in, and had a few minutes to run some strides, they were 30 minutes ahead of schedule, so didn't have time to do drills/stretch. Guys cooled down 30 minutes around stadium park.

Nate- 9:42.23- wins and sets a new meet record as well as new school record. For your first race of the year you showed no rust of there. You were very aware of your surroundings and executed the race plan very well. I would caution you against running on inside rail though, it's easy to get boxed in and miss the break in the race. You took the lead with 1100 to go, a little early in my opinion, but you held it to the line and you really did a nice job building up your lead heading into the last lap. Way to hold on down the stretch, 66.34 last 400 is toughness! Good news is that you are going to run much faster in June, how fast? I think you can run in the low 9:20's!
splits
400-70.43
800-75.61 (2:26.04)
1200-74.97 (3:41.01)
1600-73.85 (4:54.86)
2000-71.98 (6:06.84)
2400-74.92 (7:21.76)
2800-73.97 (8:35.73)
3200-66.34 (9:42.23)

Craig- 10:09. Good race, you ran a smart one, and it paid off. Thought you showed great toughness in the middle of the race, breaking off from that pack you were in and going solo was important. That move made your race. We know that laps 6&7 are ones we need to work on, those were the two laps your arms took a vacation, you could see the extra work you had to do. Work on that everyday now! Really like how you finished, a PR to start the season is excellent! Big things are in store for you this year, keep putting in the miles and 9:50 is yours!
Splits
400-72.24
800-75.24 (2:27.48)
1200-75.97 (3:43.45)
1600-75.55 (4:59.76)
2000-76.96 (6:16.54)
2400-79.44 (7:35.98)
2800-78.90 (8:54.88)
3200-73.84 (10:09.37)

Week 3 April 14th-20th

This is our third week of training, some will be going away for vacation, let's hope they take the training serious enough to continue, or that first meet back is going to be a death march. Nate/Craig will be running a 3200 in NY on Friday, should be a chance to get new PR's. The mid-distance guys will be running an 800 time trial on Wednesday, just to get the rust off. We are training harder than any other team in the state, keep it up, running fast requires hard work, and all of you have committed yourselves to the plan!

Monday- Great job today guys, lots of great running, we are getting fit! Weather was ok, warmer than it has been but still windy.

After 15 minute warm up plus strides
Nate ran 2xmile (4:56,4:53) w/2min jog rest then 2x800 (2:24,2:22) w/1:45 jog rest. Excellent job since you were at this alone after the first 1200. Trust your fitness, big things on Friday!

Craig- best workout I've ever seen out of you, you looked strong/powerful! You are ready for big things as well Friday! You had a hard time running a 66 last year when fresh and you ended that fast today, keep it up!
2x1200(3:42,3:43) w/2:00 jog rest then 2x800(2:27/2:27) equal jog rest then 2x400 (69/66.3) w/1 min rest.

Zach/Ben/Jay/Duncan/Sean/Dan/Zach ran 4x800 w/1:30 jog rest jog a lap btw then 2x400 w/1 min rest
Zach-2:44/2:42/2:40/2:40 then 70/71
Jay-2:44/2:42/2:43/2:45 then 74/74
Ben-2:44/244/2:43/2:40 then 71/68
Duncan- 2:44/2:42/2:46/2:54 then 72/73
Sean-2:44/2:42/2:40/2:40 then 71/74 good toughness! First full workout since stress fracture
Dan 2:53/2:52/2:55/3:01 then 78/74
Zach 2:54/253/2:58/310 then 79/76

Sam/Scott/Brad/Tom/Matt/Nate/Dave/Steve ran 6x400 w/2min rest then 4x200 w/200 jog rest
Sam-68/66/68/67/65/67 then 28.1/28.5/27.8/28
Scott-68/66/68/69/66/71 then 27.2/28.5 had to go to work
Tom- 68/65/68/69/66/69 then 28/28.9/29.2/28.3
Brad- 68/65/68/70/70/72 didn't get 200 times
Matt- 69/68/72 then was really in trouble had a hard time finishing workout but did, no times
Nate- 72/76/73/75/75/75 then 34/33/33/31.5!
David OS- 72/76/73/75/75/74 then 34/33/31/31.3!
Ryan 72/76/73/75/75/78 then 34/33 had to leave
Steve 75/78/77/79/79/80 then 36/34/33/30! wow I'm impressed!
Teddy ran 4x400 then 4x200
68/68/70/72 didn't get 200 times

Scott ran 6x400 w/1min rest
90/90/90 didn't get other three

Nick is still on the mend, he went 31 miles on bike Sunday. Going to try and run 3 miles today and see how the calf feels.

Tuesday- recovery day for most today btw 35-50 minutes w/strides plus core.
DGR/DGB ran 50 minutes plus 8 strides then core
Sean ran 25 minutes then 10 strides
Kris ran 4x800 (2:44,2:52,2:53,2:52) with 175m jog then lap jog into 2x400 (74,74) w1/min rest
Zach- wasn't at practice
Dan- flying to Ireland

DGW-35 minutes then 8 strides

MDW/MDB-40 minutes then 8 strides plus core
Scott/Teddy ran an 800 time trial as they leave for vacation tomorrow.
Scott ran (2:09.3) out 61.x ran into Billy G. with about 110m to go threw him off a bit
Teddy ran (2:12.5) out in 61.x, very gutsy and awesome job for your first ever 800! You are going to be a key to our success as a team this year.
Ryan ran 20 minutes then went to trainer as his ankle is hurting

Nick hit the bike once again for an hour did a workout, tried to run but calf is still painful, will not be running in NY. He did a 15 minutes warmup on the bike
then went hard for 2 min then easy for 1 min x 5 times
then do 1 min hard easy for 1 min x10
10 minutes easy to finish

Wednesday- nice temp today but very windy. also we couldn't workout on the track due to a lacrosse game, so we had to go to the park. Was suppose to run an 800 time trial have to do it tomorrow.

Nate/Craig did a 20 minute warm-up 6 strides then a 2 mile threshold run at memorial park, it ended up being about 100-130m short but they hit their paces right on, they took a 3 min break then went into a 600 (2 mile GP) went out a little slow but picked it up over last 200 Nate (1:53) Craig (1:57) they jogged back to start (1 min rest) did a 400 (2 mile GP) Nate (70) Craig (73.8) then 1 min rest and a 200 fast Nate (32) Craig (32.5). Great workout, looked relaxed and comfortable with a nasty wind today

DGR ran 60 minutes then 8 strides
Duncan/Kris/Zach ran 50 minutes then 8 strides
Sean ran 40 minutes then 10 strides, has a little pain at the bottom of his calf, have to keep an eye on this.


DGW- 35 minutes w/8 strides

800 guys warmed up 15 minutes, did strides and drills, thought we would have time to run the time trial before game started but didn't had to go to the park. The guys ran hard but it wasn't the same. Was going to run 4x200 after but sent them for a 20 minute run, going to retry tomorrow on the track
Sam- 2:15.9
Tom-2:15.9
Matt-2:24
Nate-2:26.8
Dave- 2:26.8

No Arsenault/Whelan today
Brad had vault practice

Thursday- great weather today 60's and no wind! Don't get to many days like that in Scarborough.
Nate/Craig 40 minutes w/8 strides- racing tomorrow, PR TIME!
Ben/Zach/Jay/Kris- 15 minute warm-up, strides, 3 mile threshold run, 15 minute cool
Ben ran his in the morning before school as he's leaving for a trip to VT
6:10-12:28 (6:18)-18:52 (6:24)
Zach/Jay- ran 6:14/6:15/5:50 for 18:20
Sean ran 6:13/6:09/6:07 for 18:29
Kris ran 6:30/6:37/6:20 for 19:27

800 time trial- solid runs considering they took it out hard in 60.x-61.x, we haven't done the speed work to handle that pace yet, but guys used their strength to get through it. Some people held on better than others. Like where we are at for this point in the season, three weeks in, with all strength work and lots of miles, we have three guys under 2:10 and another at 2:12, with the others improving fast, that's without Nick V or Nate H. Keep working hard guys, speed will come later and we are going to fly!
Sam- 2:07.84 then did hurdle stretching and drills, plus runovers
Tom- 2:09.08 then did 4x200 w/200 jog 29/30.8/32.3/28.6
Matt D- 2:16.40 30/31.3/34.3/32.8
Brad- 2:16.40 hen did hurdle stretching and drills, plus runovers
Nate L - 2:22.31 32/33.9/34/3/32.8
Dave OS- 2:22.76- All time best by 4 seconds! 32/33.9/34/3/28.75!
Zach DW- 2:28.01 33/33.9/34.3/32.8
Steve A- 2:30.43 34/34.1/34.3/31.2


Friday-
Nate- 3200 race @ NY Relays see race summary
Craig- 3200 race @ NY Relays see race summary
Jay/Ben/Zach/Kris/Zach DW- 45 minutes w/8 strides
Sean G- 30 minutes w/8 strides
MDW/MDB- 40 minutes w/ 8 Strides
Nick did 45 minutes on Ellipitical

Saturday- long run, meet at track at 9am, do the run together. Don't have to do the warm up go right into run.
Craig/Nate- 83 minutes w/8 strides
Jay ran 45 minutes then 3xmile w1 min rest 5:56/6:04/5:50
Ben ran 8 miles then 3x1 mile 6:02,6:04,6:01
Zach- 60 minutes then 3x1 mile w/1 min rest 6:06,5:59,6:00
Kris- 55 minutes then 3x1 mile w/1 min rest 6:30, 6:30, 6:30
Zach DW- 55 minutes then 2x1 mile (6:45) w/1 min rest
Sean G- 45 minutes then mile @6:00 pace
Matt- ankle is bothering him, didn't run
Nate/Dave 45 minutes then ran a mile @6:00 pace
Steve- 45 minutes then 2x mile TP pace (6:38-6:40)
DGW- 45 minutes then 4x200's
Nick did a workout on Elliptical 10 minutes warm up 10x1 min hard/easy 10 minutes easy



Sunday- For those of you running the road race on Monday, you need to run today
DGR- 35 minutes w/8 strides
DGB-30 minutes w/8 strides
DGW- day off
MDW/MDB- 30 minutes w/8 strides
Sean- day off
Nick V- day off

Weekend Training

You guys are on your own this weekend, as I have to work on Saturday. Make sure you get your long run in and do the TP miles. Sunday is a day off for everyone, enjoy it you have worked hard the last two weeks. Getting together to do the run would make sense especially those going 60 plus minutes. Make sure you let me know the actually times you ran for your TP miles, put them in the comment section or mail them to me on facebook. Take 1-1:30 minutes rest between miles.


Nate/Craig run 65 minutes followed by 3 TP miles, excellent work guys! Our first 14 day training block went very well. You guys are getting fit!
Nate ran 5:27,5:18,5:20
Craig ran 5:40, 5:34, 5:31
Jay ran 60 minutes on Sunday then 5:45, 6:01, 5:53
Zach/Ben run 60 minutes then 6:03,6:03,5:59 great work guys!

Nick did a workout on the bike- this is his 3rd day off from running.
15 minute warmup followed by 2 min hard- 1 min easy x5 for 15 minutes
then he did 1min hard/1 min easy for x10 for 20 minutes, then easy 10 minutes for cooldown. Will get on the bike tomorrow as well. Hope to get a run in on Monday

Zach- 55 minutes plus 3 TP miles
Duncan ran 55 minutes then ran 6:30, 6:30
Kris ran 55 minutes then 6:29,6:28,6:26 on Sunday
Zach-6:40-6:43 range
Dan ran 55 minutes didn't do the TP miles because his knee hurt.

Sean- ran 39 minutes then ran a 5:56 mile. Longest run in a couple of months

Sam- ran 7 miles with his TP miles included
Scott ran 50 minutes (8mph) on the treadmill
Brad ran 50 minutes then did hurdle stretching
Tom/Teddy ran 45 minutes

Steve 45 minutes w/2 TP miles 6:25-6:28 range
Nate ran 40 minutes (5 miles) then ran 6:22,6:20 6:12! for a total of 8
Dave ran 8.5 miles
Matt ran for a little over a hour

Ryan - 35 minutes w/ 2 TP miles 6:25-6:28 range

DGW- 45 minutes w/4x200's

Let's get the hard work done now, MD guys we will only do a long run w/ TP miles every other week after this one, as we start to get more race specific. Again put the work in now to get the times later!

Time Trial results

We had a 5k time trial for some today and a 2 mile one as well. Solid efforts based on where we are in our training, some people are further along than others at this point but plenty of time left to get into shape. For the 2nd workout of the week, and a medium long run (55-60 minutes) the day before the times were right on for most. Remember when you are running fast, you have to get out of your comfort zone to run your best. Don't put limits on yourself either, you have to think you can run fast before actually doing it. I would like to see more of that confidence this season as we toe the line. Don't be afraid to take risks, it's the only way to find out just how fast you can be. We will run this again at the end of the year after states, you guys should see a marked improvement. Keep working hard, you guys have a lot of fast times in your legs this year!

Results
Nate 2:30, 5:10,7:50,10:33,13:14,15:53,16:23. 800 breakdowns 2:30,2:40,2:40,2:43,2:41,2:39 mile breakdown 5:10,5:23,5:20
Nice PR, and closed in 30 for his last 200. You ran comfortable the whole way, not sure if you ran out of your comfort zone much at all, look at those 800 splits. I know being out in front and alone is hard, you've got a much faster time in you. Get your arms up, you were carrying them way low today. Think long term, big things are in store for you this season. You did a 3 mile threshold last week in 16:48- which is 84's today you averaged 79's

Craig 2:35,5:18,8:01,10:53, 13:48, 16:42, 17:22. 800 breakdowns 2:35, 2:43, 2:43, 2:52, 2:55, 2:54 mile breakdown 5:18, 5:35, 5:49
You were very inconsistent today with your pace, it looked like a real struggle out there for you today especially the last 5 laps. Remember stay relaxed and drive those elbows back. The good thing last year you ran 17:20 at the end of last year and you ran 10:11, this year you are starting off that fast. You will have better days, don't get down. 10:10 in NY next week. You ran 17:13 for 3 miles last week 86's today you averaged 84's.

Zach 2:46,5:40, 8:40,11:41, 14:39,17:35,18:15 800 breakdown 2:46,2:54,3:00,3:01,2:58,2:56
mile breakdown 5:40,6:01,5:54
Huge PR, you should be excited about the time, but at the same time know you could have run much faster, learning to race is going to be a big thing for you, once you get it you are going to be a huge threat. Probably were a little to complacent after the first mile, good finish though! I think it's safe to say that the miles you put in are starting to pay off, your only a freshman, big things lie ahead if you stay the course. Like that you finished with a 40 last 200. Last week you ran a 18:23 3 mile 92's today you were 88's

Jay 2:46, 5:40,8:37,11:40,14:40,17:39, 18:22 800 breakdown 2:46,2:54,2:57,3:03,3:00,2:59
mile breakdown 5:40, 6:00, 5:59
Solid run, you've got to push out of your comfort zone more often, that's what happened indoors. Running fast is not easy you have to be willing to take the pain. Once you accept that you will break through. Keep after it, sub5 and sub 11 will happen this spring.

Ben 2:43,5:39,8:36,11:42, 14:50,17:51, 18:35 800 breakdown 2:43,2:56,2:57,3:06,3:08,3:01
mile breakdown 5:39, 6:03, 6:09
You've got to be mentally tougher and not let people run away from you. You did rally in the last 800 a bit but it was too late then, tag on to people and don't let them go. Be confident!

Kris 2:55, 6:07,9:29,12:57, 16:18, 19:36, 20:20 800 breakdown 2:55, 3:12, 3:22, 3:28, 3:21, 3:18
mile breakdown 6:07, 6:50 , 6:39
You were much too comfortable today, complete lack of focus between mile 1 and mile 2. Good rally in third mile though

Dan 3:00, 6:11,9:33,12:58, 16:23, 19:40 20:23 800 breakdown 3:00, 3:11, 3:22, 3:25, 3:25, 3:17 mile breakdown 6:11, 6:47, 6:42
First time sub 21 in a 5k, good job. So much we can improve on though, you were bouncing upwards instead of getting that huge stride in front of you. You really lacked focus out there today, got to be aggressive, remember the risks you took indoors and what happened, you PR'd every time out. Got to have the same mentality no matter the distance. I think the last 200 shows you that you didn't give your best effort today. Sub 5 is within reach, don't be afraid of it!

Duncan ran his 5k time trial solo on Friday. He looked strong for wearing his trainers.
2:52,5:58,9:07,12:05,15:09,18:08,18:48 800 breakdown 2:52, 3:06, 3:09, 2:58, 3:04, 2:59
Mile 5:58,6:07,6:03. Pretty consistent effort today, loss of focus from 800-2k ended up costing you the 6:00 pace. Liked how you didn't settle though and tried to pick it up after 2k. Good last 200 as well. We're right on track, sub 5 and sub 11 this spring.

Sean ran 1.5 miles as he's coming back from a stress fracture. Great job out there today, you showed you aren't afraid to push the pace despite not being in top shape, you took risks and were rewarded with a great effort! You finished indoor by running a 11:26.9, today without any workouts under your belt and limited running you came through the mile in 5:39 (11:18 pace) and ran 8:33 for 1.5 miles, which is just about (11:26 pace). You've made great progress this week!

2 Mile Time Trial
Scott- 3:23,7:02, NA, 14:22.6 good effort out there today, this is a PR for you. Shows me you are getting into shape now and have been working hard, keep it up. Time to start race walking next week.

Luke- 3:34,7:25, NA, 15:31. You have progressed a lot since indoors, got to keep putting in the miles, and get stronger.

Dillion- 3:34,7:23, NA, 15:40 Good effort for your first time running a time trial and being on the track. Keep working and you will see the results.

Scarborugh Track Sub 10 Club

The following athletes have run under 10 minutes for the 2 mile since 2002.
Let's add to this list this spring!

Name	Year	Time
Tim Waterhouse	2004	9:47.50ic
Travis Griffin	2006	9:55.24oc
Ben Talbot	2007	9:59.78oc
Nate Hathaway	2008	9:39.93oc
Craig Robinson	2008	9:57.01oc

Scaborough Track Sub 5 Club

The following have broken the 5 minute barrier for the mile since 2002- My first year coaching. I hope many of you are aiming to join the select few on this list. I know the potential is there to add several new names during the outdoor season, let's make it happen!

Name	Time	Year
Andrew Van Hoogenstyn	4:32.41oc	2002
John Hilton	4:49.02i	2002
Mike Griffin	4:36.47i	2002
Tim Waterhouse	4:32.25i	2004
Chris Harmon	4:28.73i	2004
Tyler Nelson	4:34.60ic	2004
Steven Hayworth	4:59.38oc	2004
Henry Prosack	4:41.2oc	2004
Brecht Moulin	4:49.09i	2005
Thomas McCarthy	4:55.81oc	2006
Ben Violette	4:45.17oc	2006
Travis Griffin	4:49.17oc	2006
Kevin Penley	4:57.3ic	2006
Ben Talbot	4:34.19oc	2006
Nate Hathaway	4:24.27i	2007
Nick Violette	4:59.45i	2007
Craig Robinson	4:32.35oc	2007
Sean Griffin	4:53.87oc	2007
Tom Pogar	4:47.66oc	2008
Zach Brown	4:56.31oc	2008
Duncan Scott	4:58.88oc	2008

Week 2 April 7th-13th

Monday April 7th- Most of the guys were running 400's today ranging from 8-10 w/ short rests 45 secs to 1 min. Weather as alright, but nothing special 40's and windy-- sea breeze was in effect today. Thought the guys looked fantastic once again, really good teamwork out there today! Every one did 15 minutes warm up followed by 15 min cool down.

Nate/Craig ran 10x400 w/45 seconds rest. Nate (75)/ Craig(77) goal pace
Nate 72,72,74,73,73,74,73,73,73,65 let them pick it up on #10
Craig 74,74,74,74,73,74,74,73,73,69

Ben ran the workout solo had to work early tonight 8x400 (78) w/1 min rest after every 2 gave him 1:30 rest. 75,76,77,76,75.9,76.5,76,72.5

Zach (80)/Jay(78)/Duncan(80)/Kris (82) ran together
Zach-77,77,77,77, (switch into his new miler spikes) 77,78,69,70 (was one behind the others so picked it up on the last two
Jay- 77,77,77,77,77,77,78,72
Duncan- 78,76,77,77,77,77,78,69
Kris-79,77,78,76,78,78,78,71

Dan S (85)/Lynch(87)/OS Frost(87)/D-Ward (87) ran together
Dan S- 81,80,81,81,82,81,79,78
Lynch-84,81,82,82,82,80,79,76
OS Frost- 84,79,81,81,82,78,79,69
D-Ward- 84,81,81,81,82,81,80,84

Duquette ran 6x400 had to cut it short he cooked himself on the first few

Arsenault (90) ran solo 86,85,86,90,88,87,85,78

McFarland/Sapan/Rogers ran 6x400
McFarland-84,88,86,89,90,88
Sapan-92,94,94,97,96,93
Rogers--92,94,94,97,99,95

Sam/Nick ran 4x400 over hurdles w/3 min rest
Sam-67,72,73,74
Nick-70-76-79-76

Scott D. Ran 6x400 (70) w/2 min rest and 4 min after 4. His breathing is still labored a bit so cut out last 2-400's and added in 4x200
76-66-69-67-69-72 then 29,31,30,28

Tom P. ran 4xhills (25 secs) w/walk back down for recovery then did 4x200-- 29,30,33,33

Sean ran 15 minutes followed by a TP mile 5:49 then 15 minutes ended w/6-100m strides. He is progressing nicely coming off his stress fracture. He enjoyed running the faster pace mile. Going to see how back to back 30 minute runs feel the next couple of days. Should be back to full volume after a 3 week build-up.

Tuesday- today was a recovery day for most. Excellent weather/ little to no wind.
DGR- who want to be called some other name now, "Red Rockets" I believe. went 50 minutes with 8 strides then did core work. We will doing core 2-3 times a week now, some people with certainly benefit from it!
DGB- Went 40 minutes w/8 strides plus core
DGW- 35 minutes w/8 strides they ducked out on core, will have to do it tomorrow
MDW- went 45 minutes plus 8 strides, Sam/Nick hurdled stretched as well
Brad did 4x400 hurdles over 4 hurdles w/3 min res-- 65 (oops) 72,74,75
MDB 40 minutes w/8 strides plus core

Wednesday- another windy and cold day at the track today. Tough conditions for the workouts but the guys battled through it well.

DGR went 60 minutes w/8 strides
DGB went 55 minutes w/8 strides
DGW went 40 minutes w/8 strides

Sean ran 30 minutes followed by 4x200 @ MRP w/200jog rest 35,35,33,35 looking strong. Tomorrow will be a good test 1.5 mi @6:00 pace or faster.

Violette- was supposed to do 6x400 then 4x200 but we had to cut it short as his calf flared up on him. Going to take tomorrow off and maybe the next. He's been getting treatment and is probably going to start PT soon. He did run 70,67,65.5 all with 2 min rest he ran 74 on his next one then we tried to run some 200's but didn't work out well 32.3, 32.5. We'll be fine just have to be patient.

Chick had the same workout did a good job in the conditions 13min up/15min down
67,71,71,67,68,69 all w/2min rest then 4x200-31,31.75,31.9,29.6

Pogar had 8x400's (70) w/2min rest he ran some with Sam 13min up/15min down
71.7,70.5,70,70,72,76,72,70 -- lost focus on #6 but rebounded.

Palmer ran 3x400 then 4x200's 71.7,70.5,71 then 32,32,31.5,33 first workout of season

Lynch/OS Frost/Whelan/Arsenault ran 10x200 w/200 jog rest
35,36,38,35,33,34,35,35,34,31(OS Frost) 33 (Lynch/Whelan) 35 (Arsenault)

No Duquette/D-Ward today

Delano ran 10x200 w/200 jog rest first four were suppose to be at 32's, we struggled finding pace, but got back on track when we switched to spikes. Still battling the cold/sinus issue, tough to breath.
29.1,35.9 (oops),30.5,33,29.5,28.5,30,29,28.5,30

Thursday- a great day temperature wise today in the 60's, still had a pretty solid wind but much more comfortable today.
MDW- ran 35 minutes w/8 strides. Nick had day off/got treatment on calf. Teddy joined group for run today.
MDB-ran 35 minutes w/8 strides
No Arseneault absent from school
Duquette did 10x200 workout
30,30,32,32,32.8,33,31,34,32,31

Brad ran 6x400 then 4x200(switched into spikes for these)
70,68,70,70,70,75 (not sure about time on this one) 68 then 33,32,32,5,30 (wasn't lifting knees well today, little tight in hips) hurdle stretching after

Zach ran 10x200 workout as well- no data

Others had a 5k or 2 mile time trial

Friday- It was a nice day out until practice time, overcast and cold in low 40's today, wind was barely there though.

DGR/DGB ran 45 minutes w/ 8 strides
DGW ran 30 minutes w/strides

Duncan ran 5k time trial he went to the Red Sox game yesterday.

MDW ran 3x1k at TP w/ min rest followed by 5 min rest and an all out 300.
Scott/Tom/Sam/Teddy 3:32/3:34 the last one they spread out some Scott (3:30) Tom (3:32) Sam (3:33) Teddy (3:34)
300 went very well
Sam 40.68 (changed into his spikes)
Scott 41.93
Teddy 43.04
Tom 43.68

MDB ran 3x1k at TP w/min rest followed by 5 min rest and an all out 300.
Dave/Nate ran 355,3:48,3:47 then 47.31 for the 300

Nick V. got another massage, there are two knots in his calf. He biked for 15 minutes today at a hard clip. Tomorrow he is going to go for an hour. Hopefully by early next week we are bac running workouts.

Sean rode the bike and was hitting the pool tonight.

Luke's ankle is bothering him, couple days off to rest it.

Training Week of March 31-April 6

Monday-- March 31
First day of outdoor practice, typical Maine weather as it was raining/snowing as we did our team warm up and run.
Variety of different runs today:

Hathaway, Robinson, Brown, Doyon, Violette-60 minutes w/8 strides
Chick, Nakanishi, Violette, Delano -- 50 minutes w/8strides
Pogar, Duquette, Scott, Sullivan, D-Ward, Lynch, O-S Frost, Arsenault-45 minutes 8 strides
Mcfarland & Sapan- 35 minutes w/strides
Griffin- 19 minutes coming back from stress fracture

Tuesday-- workout in the park day around the path, I wheel marked it out every 200 meters, as the track still had snow on one side in all lanes.
Everyone had 15 minutes warm-up followed by some striders.
Hathaway 3 mi @6:00 pace
B. Violette 3 mi @6:20 pace
N. Violette 3 mi @6:20 pace
Vachon 3 mi @6:30 pace
Doyon 3 mi @6:30 pace
No watch on these guys, they looked good and were probably running a little faster than pace.
Everyone else was doing 400's w/1-1:30 rest most were flat, some had a little uphill, and some were a bit downhill.
Delano/Robinson led the way on all of them between 71-74 on
Chick/Nakanishi/Pogar followed closely behind
Brown/OS Frost/Lynch/D-Ward were just behind them 78-82 range
Duqette did 6x400's 75-78 range

Solid work for the first threshold/interval of the year. Thought the park worked out great, a good break from always being on the track.

Wednesday- Recovery day
Broke the guys up into groups based on distance/mid-distance by color. Have so many this is the easy way to keep track of what people are doing.
DGR(Distance Group Red) Hathaway, C-Rob, Rube, Jay, Zach
went 45 minutes w/8 strides

DGB (Distance Group Black) Sullivan, Duncan, Doyon, D-Ward, Griffin
Griffin runs 18 minutes w/10 strides
Others go 40 minutes w/8 strides
Sullivan runs 8x400's on track as he missed yesterday, goal was 87's he ran 82-86 on all of them w/1 min rest

DGW(Distance Group White) McFarland, Sapan
run 30 minutes w/8 strides

MDW (Mid-Distance White) Violette, Delano, Chick, Nakanishi, Pogar
run 40 minutes w/8 strides
Delano doesn't go to school--catching a bit of a cold-- runs 35 minutes OHO

MDB(Mid-Distance Blue) Lynch, Duquette, OS Frost, Arsenault
35 minutes w/8 Strides

Thursday-- On the track for the first time this year, track is clear of snow now, we are one of the lucky teams in the area. 15 minute warmup then strides. Moved workout up a day because of the weather forecast
DGR-
Violette/Vachon run 8x400's w/1 min-1:20 rest all between 72-77, goal pace was 78 & 82
Hathaway/Robinson/Brown run 3 mi threshold runs All then went 15 minutes easy and came back w/4x200's
Started out a little quick in 72, then settled in nicely. All look relaxed and easy
Hathaway (5:28, 5:44 (11:12), 5:36) 16:48 which is 17:305k pace plan was to run 17:00 200's-34,33,32,32
Robinson (5:28, 5:55 (11:23), 5:50)17:12 which is 17:55 5k pace plan was to run 17:45 200's-34,34,33,32
Brown (6:06, 6:17, 6:06) 18:29 which is 19:15 5k pace plan was to run 19:30
200's-37,36,35,34

DGB- 5x800's @3:00 w/ 1 min rest
Doyon ran 45 minutes before practice will do workout on Friday
Duncan crushes the workout running between 2:42-2:49
Zach runs right on pace 3:00 the whole time
DGW- 35 minutes then 4x200's
MDW- 6X800's between 2:50-3:00 w/1 min rest
Violette runs the first few too fast 2:42-2:47-2:49 (trying out some new spikes) then switched to trainers looked strong
Delano runs only 4 as his breathing is labored due to a cold. hit 2:38, 2:42, 2:50, 2:45 runs 15 minutes then does 6x100 striders
Pogar runs 4x800 on his own before practice all in the 2:55 range
Chick/Nakanishi run between 2:51-2:57 looking a little fatigue on the last two.
MDB 4x800 in the 3:00-3:10 range
Nate/OS Frost nail the workout 3:05-2:58, 2:59, 2:56
Arsenault wasn't there

Friday- Recovery day
Awful weather outside today 38 with driving wind and rain, tough conditions but the guys battled through it
DGR runs 50 minutes followed by 8 strides indoors in the hall
DGB runs 45 minutes followed by 8 strides
Doyon runs 5x800 workout, only caught the first three (3:03, 2:57, 3:03)
Sullivan runs 5x800 workout (2:58,3:02,3:02,3:03,3:11) says he died on the last one
DGW runs 30 minutes w/8 strides. Dillon and Robbie have joined group
MDW runs 50 minutes w/strides Teddy also joined group today
Violette runs 30 minutes, his calf tighten up on him. Saw the trainer, iced and will return next week 3 times for treatment, seems to be some old scar tissue in the area that can easily be worked out.
Delano runs 45 minutes
MDB runs 40 minutes w/ 8 strides

Saturday- great day to run this morning, we met at 10, and headed out for our long runs.
Craig/Nate went 55 minutes followed by 2xmile at TP w/min rest
Nate (5:14/5:16) Craig (5:31/5:37)
Ben/Zach/Jay/Duncan/Dan went 50 minutes plus 2TP miles
Ben (5:51, 5:46) Zach (5:54/5:46) Jay (5:57/5:42) Duncan (6:22/6:13) Dan (6:21/6:25)
Sam/Nate/OS Frost went 45 minutes plus 2TP miles
Sam (6:20/5:50) first one was way off, was too slow through 800.
Nate (6:28/6:13) OS Frost (6:28/6:13)
Duquette/Whelan ran Scarborough downs 6 miles then 2 TP miles
Whelan runs 1 (6:17) Duquette (6:17/6:33)
Violette/Delano/Arsenault run 35 minutes plus 2TP miles
Violette (5:59,6:00) Delano works until 11:30 then comes and runs (5:49/5:57), Arsenault (6:48/6:34)

DGW runs 35 minutes plus 4x200's

Guys running on there own
Brad- had a Kiwani's thing--- day off
Kris-- 50 minutes but didn't do the threshold work
Tom- AAU game/day off
D-Ward--?????
Griffin--25 minutes w/10 strides
McFarland

Sunday- everyone was OYO today, some had others had 30-45 minutes plus striders
Brad went long 40 minutes then 2TP pace miles (5:58/5:54) then ran home for another 15 minutes.
Tom got mixed up on how far he was suppose to run. He went 20 minutes hit two miles pretty hard 5:29/5:31) then ran another 15 minutes.
Nate/Craig had 45 minutes
Nick V. - got in 20 minutes

Week 1 is in the book, a very encouraging start to the season. I am beyond excited to see how the work will translate to times on the track. Some will start being more event specific next week, as we will start vaulting, hurdling, jumping, but we won't neglect the track workouts and long run. We should have a handful of sub 4:50 guys in the mile/ and close to 8-10 under 5:00. The 2 mile we should have 2 under 10 and another 3-4 under 10:30. The 800 is very interesting, making the 4x800 team is going to be hard! I would like to see 9-10 guys under 2:10.
"Do the work now so that you can run the times later"