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