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.