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.