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.