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