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!