Qoute of the Day

"A race ends at the finish line, but it begins long before the starting line."

New England's

800m- 13th 1:59.85
Sam excellent race for you, you took it out at the beginning, led at 400 (58.5) you ran strong throughout, taking the lead the last 100m and just getting nipped at the line. First time under 2:00 and only the 2nd member of the sub 2 club, well done! You made a lot progress this season, considering we did limited 800 training this year, this should show you the potential you have in this event for the future, next year and then college.

1600-

Season Ending - 5K Time Trial

Some of the guys have been ending their season's with a 5k time trial, here are the results

Name	4/10	6/10
Craig Robinson	17:22	16:24
Zach Brown	18:15	18:05.5
Duncan Scott	18:48	19:04
Dan Sullivan	20:23	19:36

Week 11 June 9th- June 15th

Well this is the last week of our season, which will conclude with the New England championship on Saturday at TA. Nate will be in the 1600 and Sam in the 800.

Monday- Nate 45 minutes w/8 strides
Sam 30 minutes w/strides

Tuesday-
Nate did 4x400 then 2x300
68(not a great judgment of pace)
60.97
63.8
59.99
43.3
45.8

Sam did 300-200-300-200
43.47
rest 3 min
27.36
jog 800
43.0
rest 3 min
26.1

Wednesday-
Nate 35 minutes w/8 strides
Sam 30 minutes w/8 strides

Class A States

Class A State Championship

4x800-10th 8:45.05
Tom- nice job on the leadoff, you ran your fastest split of the season 2:04.8
Ben- You got out well in 63.x, just didn't finish like you had all year 2:13.x
Sean- considering you're not an 800 guys you did a nice job 2:13.x
Matt- you ran one of your better 800 races on the year 2:13.x

1600
Nate- 3rd 4:22.34 School record! 64.5/68.5 (2:13)/63.6/65.7 (2:09.3)
Nice run, you gave a great effort, and shattered the school record, by 5+ seconds. You ran tight the whole way, arms were really straining and your stride was what it usually was, got to treat the big races like any other one, just get out their and let you legs do the work. I am confident you can run faster next week at new englands

800
Sam- 1st 2:00.04! State Champion!!!!!!!!!! Awesome!!!!!
Can't tell you how proud I am of your race and your ability to run your race and not anyone else's. You earned the win and deserved it, the #7 going in and you lead wire to wire! That's what stepping it up in the big meets is all about. Let's get that school record at NE'S next week, you can do it!

Tom-11th 2:05.58
Not a bad race, considering you got knocked to the ground and bandage up on the first start attempt. You went out in 60.x and made a good move at 300, just didn't have enough the last 150. You had a great season, became a very consistent 800 runner, looking forward to next year.

Scott-20th 2:08.24
You gave it your best shot, out in 60.x moved at 300 to go, just didn't have anything in th legs the last 150, considering we went 3 weeks without really training, you ran gutsy. It was a pleasure coaching you for 6 years, you are the toughest runner I've ever had!

3200
Craig-9th 10:09.24 You were fine through a mile 4:56 but still looked unsure of yourself the whole time, several times you were looking back, never trusting your ability. I am not sure what happened, but I do know that you have to go into a race knowing you can run well and can't be indecisive. You were ready to run with the leaders. Learn from this race, so you don't make the same choices next time.

Nate-11th 10:17.24 You were fine through the mile 4:54 and were in third place with only 1400 to go. Got to stay mentally tough when it starts to hurt. As I always say, running fast is never comfortable, add in some heat and it makes it that much tougher. I hope you learn from this race as well, got to just go out and run, be relaxed and do what you do best, run fast.

Week 10 Training June 2nd-June 8th

Week 10 is upon us and States are on the horizon this week. Let's finish off a great season in style on Saturday. For those of you who are done racing, we will time trial a 5k on Wednesday for Jay, Dan, Duncan. 800 guys we will time trial a mile on Wednesday as well.

Monday- easy day 45 minutes w/8 strides
Zach- 25 minutes 4/strides freshman states tomorrow

Tuesday- last workout before states
Nate/Craig did 2x800, 2x400, 200 800's were at 2 mile GP pace with a 400 jog rest/800 btw sets, 400's at MP, with a 400 jog rest btw, with the 2nd one 2 seconds faster than the first, 200 jog rest then a 200 hard
Nate- 2:19/2:21/63.4/59.1/27.3
Craig-2:21/2:25/65.8/62.4/28.8

Tom/Ben/Nate/Dave/Sean ran 400-4x200-400 400 at 800 pace with 800 job rest/200 jog rest btw 200's
Tom 62.4/27.5/28/28/28.8/61.2
Ben 64/30/30.2/30.9/31.2
Sean 63/30.5/31/31/31/64
Dave 64/30.5/31/32.5/32/63
Nate 63/30.5/31/32.5/32/65.5

Sam did TJ work then 4x200's with walk across field recovery
26.8/26.8/26.7/26.8 very consistent and smooth, you're ready to surprise people in the 800 at states!

Zach ran at Freshman states, finished 3rd in both the 1600/3200 nice work
sets a pr at 1600- 4:54.60/ 3200-11:04.05 great season, you made big strides, looking forward to next year where you will be ready for the big time. keep working hard and it will all pay off, got to set your goals big next year and chase them!

Wednesday-
Nate/Craig- 40 minutes w/8 strides
All other distance guys 30 minutes w/8 strides

Thursday-
Nate/Craig-30 minutes w/8 strides
Everyone else 25 minutes w/8 strides
Dan/Duncan ran a 5k time trial
Dave OSF ran mile time trial
Friday- Pre-meet day, warm up- 15 minutes w/4 strides go time tomorrow

SMAA Conference Championships

Guys oustanding job on Saturday, we ran excellent across the board, several conference champions/runner-up, new pr's and a new member of the sub 5 and sub 10 club! In the events 800 and up, we scored a league best 43 points.
I am proud of all of you, all the miles you put in paid off this year. For many of you this is just the beginning, continue keeping in the time and you will continue to improve by leaps and bounds.

4x800 8:20.42 3rd
Pogar- 2:05 good leadoff leg, out a little slow though, would like to see first lap in 60-61 range but you ran strong in the end, 63-62

Delano-2:05 great job considering you haven't run a step in two weeks and just gutted it out. Excellent run in the homestretch to get us the lead

Violette- 2:08 can't be unhappy about a pr, solid run you did a very good job

Hathaway- 2:01 you never got out in the first 200 to give yourself a chance to run them down. Still very solid split.

1600
Hathaway- 4:29.67 1st 68/69/70/63 excellent job being a great teammate today, you did everything as planned and still ran a solid time. Next week the straps are off and it's time to roll! Great last lap, showed you can run as fast as you want!
Robinson- 4:30.78 2nd 68/69/70/64 wow wow wow!!! What a race, you looked awesome out there today, I've been telling you all season you were capable of running a fast mile, today you proved it, faster than I thought you could run at this point, just shows you want confidence can do for you.
Scott- 4:57.16 great run today, welcome to the sub 5 club! You really nailed it down today, glad to see all the hard work pay off for you.
Brown- 4:58.06 ahhhhh, it seems like I have seen the race you ran today a couple times this year from you. Out in 71/2:23-24/3:40 at the 800 and then you tighten up and forget to use those arms and stride of yours. You are so close to breaking through, let's give it another try Tuesday.
Sullivan- 5:13.9 well your getting consistent now running right on or near your pr every time time out. Think the 71 on the first lap is still holding you back a bit right now, we need to work on strength with you during the off season, get in the weightroom and get stronger in your upper body. You dipped your chin way too many times today.You can run under 5 next year, it's just going to take even more work, which you are willing to do!
D'Andrea Ward- 5:25.50 wow nice race, 11 sec PR, that is the way to race. Your last HS race and you left it all on the track, congrats and it was a pleasure to coach you, wish I had you for more than 2 seasons.

800-
Hathaway 2:01.16 1st
Pretty easy race for you, leading the whole time, taking it out 60.x and then just holding on from a hard charging Collins, good race and way not to panic when someone came on your shoulder, you're learning. If you want to run faster get the pace out harder.
Pogar- 2:05 6th
Nice PR for you again, you still need to relax when you run and then you will surprise yourself with your time. keep the shoulder down and let the arm and legs take you. You showed you can run with anybody, now let's be in position to finish stronger, much better than your last few races, good job!
Duquette- 2:15.01 you were in good position at 400, then you really didn't use your arms at all the last 150.
Lynch- 2:16.46 you got out well, need to be more efficient with your arm swing to get to the next level. Get in the weight room in the off season, you need to get stronger. Great season though, you made breakthroughs and are on the verge of being able to score for us next year.
O'Sullivan- 2:17.51-- another pr! Dave excellent race, you've improved a ton in the last 3 months, looking forward to seeing how fast you can get next year.
Arsenault- 2:22.41 You went out in great shape 68.x but then you relaxed and never pushed through the pain barrier, you are in shape for sub 2:20, just need to finish stronger.

3200
Robinson 9:53.57 2nd
Excellent job out there today, a new pr by 3 plus seconds. I know we were shooting for the win and I thought you made the right move with 800 to go, you really changed the pace of the race with your move and I think you could have held it, a little inexperience cost you. When you make a move, don't look back it lets the other guys know you are scared of him and gives him hope. Maintain and just focus on turning the legs over faster and faster. Can't wait to see how fast you can run next week, under 9:45 should be your goal!
Griffin 10:37.75 a new pr by the slightest of margins. You looked great through 1600- 5:07, then your form broke down, got to get those arms swinging back and forth and not out wide. You got back to where you belong outdoors, keep moving forward now, got to get stronger now.
Vachon 10:49.64 5:24/5:25 huge pr! by 18 seconds. You looked so good out there today, nice job executing, you looked smooth. Made all the right moves and finished with a fast last lap, and won the heat! That's the type of performance I've been waiting for and knew you were capable of!