Week 9 Training May 26th- June 1st

Championship time is upon us and the all the miles and workouts are going to pay off as you run your best times of the year in the next two weeks. For those of you who haven't hit the qualifying times yet, there is plenty of time, get it done this week!

Monday- Most did pre-meet run 30 minutes w/8 strides
Nate/Craig did 8x300 w/300 jog btw each and after 4 a 800 jog. Each one alt. btw mile pace and 800 pace, a very successful workout that showed you two are ready to run fast on Saturday
Nate 47.3/46.7/46.8/41.9/45.9/41.9/47.3/38.9
Craig 48.5/48.2/48.7/44.9/48.6/45.9/49.5/41

Tom did 300-200-150-100x2 walk back recovery and 800 job btw sets
42/26.2/20/13.2/43/28.5/22 called it a day after this one

Tuesday-Most at Cheverus last chance meet
Nate/Craig 45 minutes plus 8 strides
Tom- 30 minutes w/8 strides

Wednesday- easy day for most 30-35 minutes plus strides
Nate/Craig 3x1k threshold then a 400 at MP
Nate-3:14-3:11-3:08/ 62.3
Craig-3:18-3:21-3:19/65.3
Tom P -4x200's 28.5/29.5/28.3/28.3

Thursday- another easy day two days until conferences
Nate/Craig 30 minutes w/8 barefoot strides
Most will run 25 minutes
Mid-distance will add on 5x100 to end day

Friday- pre meet run of 25 minutes w/4 strides

Saturday- Conference meet see recap

Sunday- Day off for all

Gorham/Windham/Westbrook Meet

Solid meet guys, we have several pr's and others who were very close. It's getting near the end of season, you guys have worked hard and the efforts are starting to pay off. Your best races are ahead of you in the next 3 weeks though, stay confident and trust your fitness.

4x800 9:07.11 nice win guys!
Matt- 63.8/71.3 2:15.1 Good first controlled lap, that's the pace you should be going out in, get the arms going and really stay relaxed when trying to pick it up the last 200. I know you can do it Matt, I have faith in you!

Nate- 65.8/72.3 2:18.1 Nice in control first lap, got to get a little tougher on the last one. Your consistently running 2:17-18 every time out, which is awesome! Sub 2:16 is well within your reach

Dave- 2:18.2 Good job, you had some ground to make up so you went out harder than normal. When getting passed, you got to dig down and try to respond to the move. Again you getting consistent in your running, which is never a bad thing!

Kris- 65.5-70.3 2:15.8 Great anchor leg, that's what's being a senior is all about leading your team to victory, great job!

1600m
Craig- 66.2/ (69.3)2:15.52/(72.1)3:27.6/(70.8)4:38.36 PR! Solid solo effort, you got out great and looked very good at the 800, again the 3rd lap is the toughest in the 1600, got to really keep focus and try to pick the pace up during it. You did rebound on the final lap. You are so close to having a major breakthrough in this race. Keep working at it and the fast time will come, don't be afraid of the race!

Ben- 69.3/(74.2) 2:23.5/(75) 3:38.5/(73.2) 4:51.65 Your best run of the season by far, nice job out there today! You know you can run a bit faster, because you said you had a little too much left. You've got nothing to lose next time out take a risk and see where it takes you.

Sean- 69.3/(74.2) 2:23.5/(76)3:39.5/ (75.6) 4:55.11 You looked very strong on that third lap, arms and legs were really turning over well. Just got to put it all together for 4 laps now. You continue to make progress each race though1 The 3200 is your race, sub 10:30 next time out!

Duncan- 5:01.34 PR! You've got to be happy with the time, as you inch closer to that sub 5 mark. No question in my mind you can do it! Keep working and it will come.

Dan- 5:13.86 PR! That's the way to race Dan, you went for it today and got the results. Sub 5:10 is well within reach this season.

800m
Tom- 60/66.49 2:06.49 Tom you went out perfect 60 at the 400/ 1:31.5 at 600, just have to find a way to stay relaxed and get the legs/arms to move the last 200 and you've got some fast times. I know you had to lead the whole race and that's not the most efficient way to run fast. Don't get down, just come back stronger and know you can do it!

Sean- 2:15.1 PR! Good double you showed your strength is very good right now, which translates well for the 3200.

Nate- 2:17.24 PR! You are really going for it now and that's why you continue to improve. Nice running out there today!

Steve A.- 2:21.48 PR! Wow way to step it up today 3-4 sec pr at 800. You've been working hard and this is the kind of result you get, keep it up!

3200
Nate- 71/72(2:23)/72.5(3:35.6)/68 (4:43)/78.5 (6:01.5)/76(7:17.5)/71 (8:28.5)/68.2(9:36.59) 4:43/4:53.6 PR! Impressive run, you looked in control the whole time, leg turnover was smooth. Way to go after it the last 800, you are ready for conference and states!

Craig- 71/72(2:23)/?/4:54/?/7:34/?/ 4:54/5:18 10:12.65 Good job taking the pace out for Nate. I know it's hard to run alone with no one in front or behind you. This was a good workout for you, your best times are ahead in the 3200, be comfortable with running fast!

Zach- 5:28/5:33.8 11:01.8 You went out well and then relaxed too much, your still learning to race, so continue to learn from your races. Just remember to take a risk and feel uncomfortable when racing. You've got fast times ahead, chase them down1

Jay- 5:28/5:39.7 11:07.77 This race was a mirror of your first 3200 of the year, just about exactly the same splits. Got to get a little more aggressive in the 2nd mile to go sub 11. Your ready to breakthrough!

Week 8 Training May 19th- 25th

Week 8 is upon us and for many it's time to start focusing on less quantity and a little more quality but at the same time staying fresh and ready to run PR'S. Several of you are on the verge of getting that provo. qualifier for states, let's make it happen this week. Training should be solid as we race on Tuesday then not again until the conference championships 11 days later, some will run next Tuesday at a last chance meet too. Stay confident, workout on Saturday went very well, you guys should know you are ready to run fast! We had several pr's last week. keep them coming.

Monday- easy pre-meet day 30-40 minutes plus strides.

Tuesday- meet at Gorham see race recap

Wednesday- easy post meet recovery day for all with core
Nate- day off
Distance guys 45 minutes plus eight strides then core
800 guys 40 minutes plus eight strides then core

Thursday- another relatively easy day as we have a solid workout planned for Friday.
Nate- 55 minutes 8 strides
Distance guys did 30 minutes then a threshold mile then 10 more minutes for a little over 45 min.
800 guys did 35 minutes then 4x200 striders in the park
Sean hurt his knee playing Frisbee yesterday, didn't run today.

Friday- workout day for all. Conditions were less than ideal with the gale force wind on the track today. You guys did a good job fighting through it though, some excellent workouts
Nate/Craig ran 2x800 and 2x400 equal jog distance between reps and a mile jog btw sets
Nate- 2:11/2:12.2/62.4/60.2
Craig- 2:15/2:18.2/65.7/62.3

Zach/Ben/Dan/Jay/Duncan did 800-600-400-400-200 equal distance btw first two reps and 1:30 jog btw 400's
Jay did workout on his own 2:31.6/1:54.6/70/74/32.2
Zach/Ben did workout together
Zach- 2:25/1:49/70.7/69.1/28.2
Ben- 2:26/1:49/70.7/70.5/28.9

Duncan/Dan ran workout together
Only got times on 400's Duncan 70/73.5 Dan 72.8/74.5

800 workout 500-200-100 rest was 2 min btw each rep mile jog 4x200 equal jog rest
Tom did workout alone
1:19.5/28.2/13.2/27.5/28.8/30/30.3

Matt/Dave/Nate/Zach/Steve ran workout together
Matt- 1:18.2/29.3/13.5/30.5/32.3/32.5/32.5
Dave- 1:24.9/30.3/13.5/32.5/32.4/32.5/28
Nate- 1:23.8/30.3/13.5/32.5/32.4/32.5/28.3
Zach- ?/30.3/13.5/32.5/32.4/32.5/28.5
Steve- 1:30.8/31.11/13.5/34.4/33.2/33.4/31.2

Saturday- Long run
Nate/Craig- 75 minutes w/8 barefoot strides
Zach/Jay/Dan/Ben- 60 minutes w/8 barefoot strides
800 guys- 45 minutes then 8 barefoot strides
Sean 20 miles on bike- resting a bruised knee
Duncan didn't run do to a sore throat

Sunday-
Craig/Nate 35 minutes w/8 strides- Nate also hiked up to Tuckerman's Ravine and skied down twice!
Duncan ran 60 minutes
Everyone else day off

Top Times on the Season

800m

Nate Hathaway So.	1:59.4
Sam Chick Jr.	1:59.85
Scott Delano Sr.	2:04.9s
Tom Pogar Jr.	2:05.0
Nick Violette So.	2:08.6s
Ben Violette Sr.	2:08.3s
Kris Doyon Sr.	2:11.0s
Matt Duqette Jr.	2:11.2
Craig Robinson Jr.	2:11.7s
Sean Griffin So	2:13.2s
Nate Lynch So.	2:15.5
Duncan Scott Jr.	2:17.5s
David O’Sullivan Jr.	2:17.51
Zach Brown Fr.	2:19.3
Steve Arsenault So.	2:21.48

1600m

Nate Hathaway So.	4:22.34
Craig Robinson Jr.	4:30.78
Tom Pogar Jr.	4:46.0
Ben Violette Sr.	4:51.36
Zach Brown Fr.	4:54.6
Sean Griffin So.	4:55.11
Duncan Scott Jr.	4:57.16
Jay Vachon Jr.	4:59.9
Kris Doyon Sr.	5:12.0
Dan Sullivan Jr.	5:12.0
Zach D’Andrea Ward Sr.	5:25.5

3200m

Nate Hathaway So.	9:36.59
Craig Robinson Jr.	9:53.57
Sean Griffin So.	10:37.75
Jay Vachon Jr.	10:49.64
Zach Brown Fr.	11:00
Ben Violette Sr.	11:04
Dan Sullivan Jr.	12:10

Cheverus/Kennebunk/Massabesic meet recap

4x800 Relay- 8:14 school record! Well done guys, considering we had to go around race walkers the whole time, makes the time even more impressive than it already is, that's what running for Scarborough is all about!

Pogar 62.1/65 2:07.1 Got to be more aggressive leading off, you know what you are capable of when it counts the most. Remember to get those hips driving forward and keep the head still.

Delano 61.3/63.6 2:04.9 Nice relaxed comfortable pace for you, looked like you were chilling the whole time. Well done for your first 800 in while!

Chick 56.6/64.2 2:00.8 Wow! You went for it and sealed the race with your aggressive style! I like what I saw considering the wreck you had Friday night, that was your best performance ever! Keep the confidence up you can do big things!

Hathaway- 58/62.9 2:00.9 Nice solo effort, you know you can run faster but that wasn't the goal. Learning to harness the first 400 is what we need to work on and it was much better today.

1600m
Hathaway- 2:18/2:10.9 (4:28.9)Good execution of the race plan today, did a good job taking the pace out and then picking it up. I know you weren't pleased with the 2nd 800 but no need to fret, you can and will run a faster neg. when fresh. You look like a champion right now, believe it!

Robinson- 2:19/2:20.4 (4:39.4) Hard to argue with a pr but this was not a great race today, it happens, forget about it and be ready to run faster on Tuesday. You broke down mentally today and your form went with it. Stay tough and know you can run with those that finish just in front of you today. Remember what you did on Sunday and then Monday far from fresh legs, you are ready, believe it!

Brown- 2:26/2:31.2 (4:57.2) an open pr for you so congrats to that! Got to put yourself in a better position when your racing, keep learning and it will click soon. Don't be afraid, next time out I want you to take a risk and get out of your comfort zone. You're consistent lately and that's great for a freshman. Keep pushing the envelop! Get the fire in your eyes on the last lap!

Vachon- 2:26/2:33.9 (4:59.9) Sub 5! congrats, it's been a long time coming, now that the monkey's off your back you can just relax and run fast times! Sub 11 is next up, you can do it!

Duncan- 5:09 Got to open that stride up a bit, and use your arms. Don;t get down you can break 5!

Sullivan- 5:18 Better race than the last time out but plenty of room for improvement. Let's get under 5:10 next week. Don't settle behind someone, keep racing!

D-Ward- 5:36.8 nice work today another PR! Keep working at it, sub 5:30 is close

800m
Delano- 59.5/64.5 (2:05 )Solid double today, just where we need to be at this point. You know you will run faster later on, way to step it up today, we needed this kind of effort from you. Remember, short and quick down the stretch!

Pogar- 59/66.9 (2:05.9) A PR! Well you certainly were aggressive, leading until 600, without the fad over the last 200 you were 2:01-2 pace, which I know you can run. Got to eliminate all the extra motion when you run. Another good stepping stone, we need you in the next few weeks to be big for us!

Duquette- 61.5/71.3 (2:12.8) A PR! Nice run, you're making progress, bad start though, you slipped. Thought you were very aggressive early, but a fast 800 in run in the last 200. That's where you need to use you arms to keep moving, once you do that under 2:10 will happen. You're very close, I know you can do it, believe it. We've got three weeks to get you to under 2:08, it's going happen

Lynch- 62.5/75.1 (2:17.6) PR! I know this race went out too fast for you but you were aggressive and didn't let it bother you. Next time you can focus on a better pace the first race and another pr is in store for you! Keep going for it, you've made a lot progress this outdoor season.

O'Sullivan- 66.5/71.7 (2:18.2) PR! Nice race, solid pace for the first lap and a strong fight down the stretch. Keep working at it, sub 2:16 is well within your reach.

Brown- 2:19.3 PR! Way to be tough, beating someone after they pull antics like that is the best response! You can be more aggressive in this race it's 2 laps.

D-Ward 2:30.9 PR! by 5 seconds. You had a great day!

3200m
Robinson- 10:09/4:58 (10:07.2) Nice job helping your teammates out through the first mile, that's what it's all about. You looked great chasing down the lead guys, if the race was another lap you would been right there. Got the work in we needed, it ended up being a great double for you, you should be very confident that when it's championship time you can finish ahead of the other two.

Griffin- 5:10/5:28 (10:38) just off your pr from last year, a much better race today than two weeks about and a marked improvement (15 seconds) We've got two weeks to drop 8 plus seconds, I know you can do it. You did a good job racing today, made the moves you needed to make when you felt the pace slowing down. Be confident that was your best race to this point, many more ahead of you! Clement ran 10:34, you're closing in.

Violette- 5:11/5:53 (11:04) You looked great through the mile, then it fell apart from there. I know you're battling the groin issue, so don't worry about. Stay mentally ready for the 2nd half next time.

Week 7 training May 12th- May 18th

7 weeks into our training plan and nothing but good things has come out of it so far. Our best running remains in front of us, as we start to focus and cut back on quantity and add in a bit more quality. The goal is to set as many pr's and achieve state qualifying times. We had many pr's last week, and look forward to the same this week. Be confident guys! We train harder than any other team in the state, you guys are ready to breakthrough to the next level. Don't be afraid to take risks when you race, that's how breakthroughs are made.

Monday- workout day for all as we have a meet Wednesday.
Nate/Craig did 1k-400-1k-400-1k-400. 1k@ 2 mile pace/400 @MP rest 1 lap jog btw 1k-400-2laps btw sets
Nate 3:00.8/63.2/2:58.6/60.28/2:57.3/58.9 first half of workout done in trainers last half in spikes, really impressive on the 400's
Craig 3:02.1/65.5/3:05.5/66.2/3:01/61.5 nice 400 pr at the end!

Zach/Sean/Jay/Duncan/Dan/Ben did 1k-600 mile jog then 4x400 with 200 jog
1k@GMP same with 600 2 min btw
Zach- 3:02.9/1:47/69.4/71.9/70.3/68
Sean- 3:03.7/1:47/69.8/71.9/69.8/69.2
Jay- 3:07/1:49/68.6/71.9/72.2/73.5
Duncan- 3:12/1:49/70.3/72.5/71.5/72.4
Dan- 3:20/1:53/75/74.2/73.5/75
Ben- 3:04.8/1:49 strained his abductor

800 guys- 500GP with 3 min rest 300GP mile jog then 4x200 w/200 jog rest
Tom 1:18/43.9/30.8/31/31 wasn't too well
Matt 1:19/48.7/30.5/31/31
Kris 1:22.9/48.3/31.8/32/32/32
Dave 1:24.2/48.7
Nate 1:23.6/49
Steve 1:25.8/51.2
Zach 1:26.3/51

Dillon 6x400's @92 w/2min rest
83/88/89/91 stopped because of knee

Sam ran a 300 at 43.3 in trainers to test his knee. Felt ok, a little weakness.

Tuesday- easy pre-meet day, all mid/distance guys 30 minutes plus 8 barefoot strides. Nate ran 40 minutes then strides.

Wednesday- Cheverus meet check recap

Thursday- post meet recovery day btw 45-60 minutes w/strides.
Nate/Craig 60 minutes plus 8 strides then core
Zach/Sean/Jay/Dan/Ben 50 minutes plus 8 strides and core
Mid-distance guys 45 minutes plus 8 strides and core
No Matt D/Dave OSF

Friday- workout for those that won't be there on Saturday others will run btw 40-70 minutes.
Nate ran 15 minutes then 1 mile@TP 5:21 switched into spikes for a 600 @ 4:00 1500 pace, through in 63.5- 1:35, switched back into trainers for another 1 mile2 TP pace 5:17 then 30 minutes easy.

Craig/Zach/Sean ran 15 minutes 1 mile @TP, 15 minutes, 1 mile @TP pace, 15 minutes
Craig hit 5:33-5:36
Zach 5:48-5:44
Sean 5:45-5:44

Ben/Jay/Duncan/Dan ran 50 minutes then strides

800 guys did 200/220/240/260/280/300 with walk back recovery @800 pace 15 minute up/down
Scott- 26/29/33.2/36.3/38.7/41
Sam- 27/29/33.1/36.3/38.7/40
Nate/Dave/Zach/Steve did same workouts no times to report

Scott did 6x400's RW 2:06/2:06/2:08 didn't get the rest of them.
Dillon did 6x400's 89,88,90,87,90,91

Tom worked out on his own 5x300 w/2 min rest in trainers
43 45 46 47 48

No Matt

Saturday-
Nate- 30 minutes w/8 strides, running a 1500m in Boston on Sunday
Craig/Sean/Ben/Jay/Zach/Dan/Duncan did 8x400 broken into sets of 2 with 1:15 rest btw each rep and lap jog btw sets

Craig goal paces were (70,69,68,67) actual 66.6/69.8/69.6/66/67.9/67/67.9/61.3

Ben did 6 didn't want to push the groin 72/74.4/73.5/70/70.2/71.6

Zach (74,73,72,71) actual 71.3/74.4/73.5/70/70.9/69.3/70.5/65.5
Sean (74,73,72,71) actual 73.2/74.4/73.5/70/70.9/69.9/70.5/66.3
Jay (74,73,72,71) actual 73.2/74.4/73.5/70/71.7/69.9/73.5/68.4
Duncan (74,73,72,71) actual 73.2/74.4/73.5/72.5/71.7/71.3/73.5/69.5
Dan (80,79,78,77) actual 74.5/75.1/75.6/75.5/79/72.5/73.9 only did 7 breathing issues

Matt/Brad did 200/220/240/260/280/300
Matt 27.7/30.95/36.5/41.8/49 we eliminated the 280 time constraints.
Brad 28.1/31.2/33.6/37.3/42.8/44.8
800 guys did 45 minutes then 8 strides

Sunday- Day off for most as prom was last night.
Nate ran 20 minute warm up, strides then 1500m at Boston High Performance meet, the temp was 50, but it started drizzling and wind picked up just before race time. Ran a very good race, out very fast and held his own in the end.
400-61.3
800-2:06.6 (64.3)
1200- 3:11.2 (64.6)
1500- 4:02.52 (51.3)

Craig tried to run, but had a cramp/tightness in his calf-- used good judgment and took the day off.

Westbrook Relays Race Recap

Lots of good things happened in the relay meet. We are getting to the point where everyone is starting to take off, hop on and ride the wave. Let's continue to develop our racing tactics.

4x1600 2nd 18:59.4 school record
Zach B- 4:56.1 PR 68/2:22.4(74.4)/3:39(76.6)/(77.1) (2:33.7)
got to be more consistent in your laps, the race started at the 800 and you didn't trust your fitness and just settled. Don't settle always drive forward. you're learning with each race, got to just dig down and go the last 400. Another step in the right direction, still plenty of time to get the state qualifier. You were on pace through 3 laps.

Craig- 4:39.8 PR 66.7/2:17 (70)/3:30(73)/69.8 (2:22.8)
The toughest lap of a 1600 got you, the 3rd lap is by far the toughest lap to keep pace on, you have to be ready to make a surge at the beginning of the lap to just change the turnover of your legs. You last lap showed you had plenty in the tank and needed to press harder during the 3rd. It's another step towards that 4:36 we have been talking about. I think you are ready for that right now and faster if you just trust yourself and let your legs take you. Get those arms driving and open up that stride. If you get rid of the 3rd lap and run 70 you've got the 4:36. Can't be unhappy about a PR!

Sean- 4:56.9 69.7/2:26(76.3)/3:40.5(74.5)/76.5 (2:31)
You were all over the place in this race, your first lap very in control running tall and turning the legs over, 2nd lap you settled and let Knowland control the race for you, this slow down really hurt you in the end. 3rd lap you started to break down, using those shoulders, but a better lap. Last lap you got to stop trying to lengthening your stride when it's go time, short and quick will get it done. Stop trying to have your arms/shoulders doing all the work, stay quiet up top and turn the legs over! You're almost back to the level we ended freshman year, don't settle want more.

Nate- 4:26.9 65.3/2:13.3(67.9)/3:21.3(68)/65.6 (2:13.6)
Not a bad effort you almost pulled it off down 13 secs was just a little too much, you can look at the splits and see where you needed to run a bit faster the middle 800 was slow, you ran under control and never looked like you were pressing at all. Smart first lap, under control is good, marked improvement over your races this year. Remember the 3rd lap is the toughest, got to surge and change your turnover early on. It's faster than we ran 2 weeks ago, so we're getting there.

DMR 1st 11:01.6
N. Violette 2:08.6 61.9/66.7
Nice work considering you still haven't done much of anything. Smart first 200 and you got yourself in good position at the 400. Keep your head up, fast times will come

Delano 53.13
nice job you got us the lead for good

Pogar 3:24.02 62.9/71.3/70.5
Tom this was an outstanding run considering you were 40m clear of the field, way to hang on after a fast first lap. You had plenty left as well, you are strong right now can't wait to see a fresh 800 out of you. I like your arms you are using them well at times, remember less head movement, stay relaxed.

Nate 4:34.3 63.8/70.2 (2:14)/72.8 (3:26.8)/68.5 (2:20.3)
Great double on 15 minutes of rest, really showed the level you are on right now. You did this solo as well, which is tough. Little crazy first 400, but get used to it you can run 64's this year. No question you could have run faster if you were chasing. Be confident now that you can double without a problem. Sub 4:20 next Sunday, let's do it!

4x800 3rd 9:09
Matt 64/71 2:15
You were alone after the first 100, hard race to judge. You weren't aggressive after the 400, got to really open up your stride get the arms moving. 2nd lap right now is stopping you from running 2:10-11. Keep at it, we need you to run your best race in a month, plenty of time to get to 2:08, we will be doing workouts so you can feel that pace.

Craig 64.4/67.3 2:11.7
Your fastest 800 ever, lol. Keep the peddle down the whole way, this is an easy one for you two laps. Like that you picked it up after 400 but you settled on the backstretch. You were all alone so still a good effort. Confidence should be there 3 pr's this week 800-1600-3200!

Dave 69.4/73.9 2:23.3
Considering you weren't suppose to run and we did a hard workout yesterday, I thought you effort was excellent, you did hold back until 200 to go though. Sub 2:20 is very close.

Nate 64.3/74.7 2:19.0
Again considering you weren't suppose to run and we did a hard workout yesterday, I thought you effort was excellent. That first lap is exactly the aggressive style I want to see from you! The fact that we had the lead and you just tore out showed me your listening and learning as a runner, I am proud of it, big breakthrough today! When fresh go out in 64 and you'll run 2:14 or faster! You can do it

4x400 1st 3:42.2
Pogar- 56.1 Not a bad split, power through it, you aren't aggressive enough in this race
Nakanishi- 54.5 Good leg, turnover look very good, hard to try to pass on a turn when the other guy hangs you out. You worked extra, but way to be stronger down the home stretch.
Pok- 58.4 You never got out, relax too much first 200, it's a sprint race don't hold back
Hathaway- 53.2 Wow what a night for you, great anchor!

Sub 2 Club

For all those who have run under 2:00 in the 800 meters since 2001

Name	Time	Year
Nate Hathaway	1:59.64	2008
Sam Chick	1:59.85	2008

Meet #2 Biddeford/Marshwood

Saw a lot good things out on the track today. We are taking the next step, for some of you that means getting mentally tough at the end of races and finishing them off. Others need to be more aggressive, running fast is not comfortable. With that being said, we had a lot of PR's and a couple near misses at joining the Sub 5/Sub 10 club, as well as a miss on the 800 school record
4x800 9:12.5 (1st)
Violette- 2:09.5 -- nice easy run for you, your confidence is gaining, as your fitness improves, got to be pleased at where we are at right now.
Dave OSF- 2:20.5-- solid split, got to be able to turn the legs over the last 200
Dan S.- 2:20.3-- You had sub 2:20 easily after a 65-400, trust yourself, keep pushing, got to be tougher in the end.
Nate- 2:22.5 You were never aggressive, although you had the lead by a good margin. Got to keep the arms moving and head straight.

1600
Tom P- 4:46 (2:23/2:23)(1st)great job in your first 1600 ever, you looked in control and had plenty in the tank. Moved up to the 11th fastest miler. With someone pushing the pace you can run under 4:40. Be ready for that 1200 in the DMR on Friday
Sean- 4:57.6 (2:24/3:39)(2nd) you looked great through 1200, right on pace for a provo qualifier, then your stride got to long and you fought yourself over the last 300. Be tall and quick at the end, you can do it.
Jay- 5:00 (2:25/3:40) (3rd) you looked great through 1200, right on pace for a provo qualifier, then you tighten up, relax at the end, let your arms and legs take you and the last 100 is all mental, let it all go! That's like the 8th time you've run 5:00-5:02. You can and will break through the barrier.
Duncan-5:03.5 (2:26) A nice PR for you but there is much faster times ahead.
Ben- 5:06 (2:26) Not sure what happened out there, got to be mentally tough
Kris- 5:12 Solid race, right about your PR.
Steve- 5:33 Little fast at the 400, but then you settled. Keep your arms moving, we are getting back to where you were at the end of last year, keep it up 5:15 at the end of the year is doable.
Zach-5:38 Your improving each week, keep going sub 5:30 is the next goal

800
Nate- 1:59.4 (26.5/56.5/1:27) Great effort, you were just too excited the first 200, no question you have unbelievable strength right now, once we sharpen up in a few weeks, 1:59's will be easy! You'll get that record.

Tom- 2:10 Nice double back from the 1600 considering their wasn't much rest less than 35 minutes. You went out hard which is what we want right now.

Matt 2:13 Huge PR for you! Great race, you were aggressive the first 400 (63), still think you can run the 2nd 400 much faster, you'll be under 2:10 very soon, just got to work on finishing the race. Keep it up

Nate 2:19.5-- first time under 2:20! Still not aggressive in the first 400 (69), but you finished much better than the 4x800, this is what I was talking about, good job!

3200
Craig 9:56.7 (1st) 71.8/2:26/3:41.9/4:56.9/6:11.8/7:28.2/8:46.1/9:56.7
What can I say, today you proved you can run with anyone in the state in the 3200, you were awesome! First time under 10 in the 3200, although just missed sub 10-2 mile on the conversion-- .16, lol! You'll get it easily in the championship meets. This race showed me a lot, Nate took you through 800, and you had to do the rest alone for 1.5 miles, that's mental toughness. One off lap in the whole race, a marked improvement over the NY race, and your last lap just shows your potential (70.6), that's your mile pr pace! 9:50 was our beginning of the season goal, time to start thinking faster1

Nate 10:21 (5:00/5:21) You had a scant 15 minutes rest from the 800/ Good job getting Craig off to a good start. This was a solid threshold type workout for you at the end, nothing wrong with that at all.

Zach- 11:00 (5:26/5:34) Not bad for your debut at 3200. You had to run alone most of the way, that's tough for a young runner. Learn from all your races. You've got a faster time in you, no doubt. Get ready to run a fast 1600 on Friday!

Dan 12:10 (6:00/6:10) Nice PR for you! You've got to push forward when you run, don't bounce. Use that big stride of yours.

Week 6 training May 5th-May 11th

Week #6 is upon us and this is our busy week, race wise. We have a meet on Tuesday and the Westbrook Relays on Friday. So no real workouts this week unless you aren't running on Friday. Looking for big things to happen this week, with the main goal of adding some people to the Sub 5 list and getting more individuals qualified for the state meet and setting new pr's. We are ready to do big thing, believe you can do it!

Monday- easy run pre-meet 30 minutes w/8 strides
Nate/Craig- 40 minutes w/8 strides

Tuesday- Meet #2 see recap

Wednesday- easy post meet recovery today, strides/core after the run
Nate/Craig- day off
Most everyone ran 45 minutes then 8 strides/core
Sean/Zach added on a 600 at GMP
Sean 1:42
Zach 1:46

Thursday- Those not racing tomorrow at the Relay have workouts. Others will do pre-meet run and strides. Weather was a scorcher today!
Nate/Craig- 40 minutes then 8 barefoot strides
Everyone else racing tomorrow 30 minutes then 8 barefoot strides
Doyon ran 30 minutes then 4x200 all in 30 or a bit faster w/200 jog

There was a middle school meet going on so we had to avoid people, hurdles and run on the inside of lane one sometimes, good job guys fighting the elements and considering the blistering temps a great workout.
Jay/Dan/Duncan did 400-800-400 x 2 400(MP)/800(2 mile) rest was 200 jog btw 400 &800 and lap job after the 800 and lap job btw sets

Jay-68/2:43/74/74/2:50/71.6
Duncan 69/2:43/74/74/2:55/71
Dan- 73/2:55/80/77.5/3:00/75.9

Scott did 4x400 RW and 4x200 RW trying to work on goal pace
400-2:05/2:10/2:12/2:10
200-58/56/56/52

Dillon did 6x400's
400-1:31/1:32/1:28/1:31/1:32/1:29

Dave/Nate/Steve/Zach ran 500-300-200x3 500 at MP/300 at 800 pace/200 hard 2min btw 500-300/300 jog/lap jog
Dave
1:35/51.7/30.1
1:37/51.0/29.7
1:33/50.9/28.8

Nate
1:35/51.7/30.8
1:37/51.0/30.6
1:33/50.9/31.3

Zach
1:38/56.9/32.1
1:43/52.5/32.4
1:41/54.3/31.5

Steve
1:38/56.9/31.8
1:45/52.5/33.8
1:43/54.3/31.1

Friday- Westbrook Relays see recap. Those not competing will do 45 minutes then 8 strides

Saturday-
Nate an easy 45 minutes w/8 strides
Craig- 60 minutes w/8 strides
Dan/Duncan/Ben/- 60 minutes w/3 threshold miles
Zach hit 6:05,6:03,6:07
Jay ran 75 minutes then 2 threshold miles 5:58/5:43
Steve/Zach- 2 mile warm-up then strides wear spikes
600- Goal 800 pace followed by 2 minute rest then all out 200, jog for a mile then do 4x200 at 800 pace with 200 jog rest- 2 mile cool down
Paces-
Steve/Zach 600 in 1:45 (35 pace per 200/70@400)

Tom/Matt- 45 minute run w/4x200's at the end hit 30-31 on the 200's/200 jog rest

Sean/Kris- took day off

Nick- elliptical day or 25 minute run

Scott- race walk 20 minutes

Dillon- 45 minutes then 4x200's

Sunday- Day off for most

Nate ran 65 minutes, felt a little tightness in hamstring/calf on right side so called it a day and didn't do threshold miles, did an ice bath and rolled his hammy and calf afterwards. Should be noted he did play in a soccer game beforehand.

Craig 75 minutes then 3 threshold miles

Sean ran 60 minutes then 5:39,5:38,5:36
Kris ran 60 minutes then 6:29/6:31/6:26

Nick V- 35 minutes w/8 barefoot strides

Dave/Nate 45 minutes then 8 barefoot strides

Meet #1 TA/Portland/Chev/Sanford

Guys saw lots of nice things yesterday and as well as things we need to work on, now that we have the first race out of the way we can focus on the things we need to do to make your races better. Remember step on the line CONFIDENT! You guys need to get that killer instinct, that when you toe the line you can beat anyone on any given day. Get it, that's what champions do.

4X800 (9:01) 3rd
A little disappointed here, we need to be tougher on the 2nd lap.
Tom- solid lead off leg (2:07.9) get your arms extended to open your stride up
Kris- you never went for it and really struggled coming home 2:18.5
Matt- don't hold back- learn to run the 800 2:17.5
Duncan- you went out hard which is great but have to be tougher 2nd lap 2:17.5

RW
Scott- 8:54.8 great job! only 9 seconds from qualifying and a big 8 points!
Ben- 10:02.7- keep at it-- big 6 points though

1600
Nate 4:29.5- (63,69,70,67.5) have to be smarter first 400, you can go out 65 and be fine but 63 at this point is a little too fast without anyone helping with the pace. You won by 12.5 seconds. Impressive time to start, you've got bigger fish to fry in June!

Craig 4:42- 2nd A 7 sec pr from last year, solid start to the year. Considering you ran in no man's land after 450m, you have to get excited about how fast you can go in the mile this season. 4:36 should be what you are focused on right now, you can run that fast no question in my mind. You beat some good runners! Don't settle now get faster

Zach- I am proud of you! 4:59.1 5th. You finally were aggressive and raced! If you continue to put yourself in these spots you are going to run fast. Looks at the guys in front of you, don't be afraid of them you can run with them! 70 first lap and you looked so smooth, 2:26 at 800 -- don't settle continue to push right after the 800. Remember the kick is all toughness, dig down and let your legs take you. 4:40's is happening this season, get it done!

Dan 5:23.5 You got out well 72's, but then settled, don't be afraid to run fast, you are fit and ready to go under 5:10 now. I'll expect a rebound race from you next week.

Zach- 5:43-- You went out a little hard for were you're at right now (75), Hold back the reigns a little and push in the middle- you had a lot left, trust yourself.

800
Nate- 2:03- 1st Good double, you looked smooth and strong, we need to work on quicker leg turnover the last 200 of a race for you. Sub 2:00 is coming. You finished the race and were barely breathing, you are super fit right now-- which means lots of fast times

Tom P= 2:06.5! 3rd Tom I can always count on you for a big race. You ran faster than your 4x800 split which is hard to do, and you ran a smart race. That 3rd place finish was huge for us. You always beat some good 800 runners. Remember you're tougher than the rest, don't hold back, get those extended and sub 2:04 is not that far away

Craig- You have to stop worrying about being tired from the 1600m and push beyond that, it's a mental thing with you right now. You can run sub 2:10, get it done. Great 200 after 26.9, that's the way to go after it.

Everyone else you have to be more aggressive, the pace went out in 68 much too slow for an 800 if you want to run PR'S. Trust your fitness and go for it!

3200
Sean G 10:52.3 - 5th Good job Sean back under 11! You were aggressive 5:13 at the mile- then your form broke down. We need to work on being smooth, eliminate all the extra shoulder movement, and shorten that stride up a bit. This is a good starting point, under 10:30 is very achievable for you. You continue to make progress, last week you were 11:25 pace at Westbrook. continue to work hard and you'll reach your goals

Jay 11:07-7th You have to run a faster first mile 5:25, you were 5:30. You are in sub 11 shape right now, just have to go out and race. Take chances, that's how you make a breakthrough. You were 11:36 pace at Westbrook last week, so you're getting better

4x400 3:39.1
Tom P 56.7-- get out faster it's a 400
Scott D 55.5-- great effort today, we really taxed you out with all the sprinting
Nate- 54.2 awesome leg, shorten that stride up a bit when trying to sprint.
Sam- 52.5 wow you laid the smack down on the rest of the field