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