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.