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