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