Week 3

Monday: Very windy out but temps were decent, guys got in runs from 35-45 minutes then did 8 strides/hurdles drills/core

Tuesday: Good day on the track, guys got after it. 300m hurdlers did a workout over 3 hurdles, Sprinters did 5x200m, Connor S, Eben and Pok led the way, distance guys did a variety of things

Nate had 3x1k then 2x400 3:04/3;00/3:01 then 63.8/66
All others hit a 600 at GP mile pace did 600 jog into the rest of their workout
Craig- 1:37/64/67/66.5/66.8/66.5/67/66/60.4 (Tried to break 60 on last one)
Sean- 1:43/67/73/69/69/69/69/67/62
Zach- 1:44/68/73/70/70/70/68/68/67.5
Wout-1:55/73/76/76.5/75.5/76.5/75.5
Cole- 2:02/75/81/86/96

800 Guys
Duncan 1:47/30/34/32/33/31/32/34/31
Tom H 1:45/30/34/32/33/31/32/34/31
Dan S 1:49/30/34/32/33/32/33/34/32
Nate:1:50/30/34/32/33/31/32/34/31
Joe:1:51/30/34/32/33/31/32/34/31


Wednesday:

Thursday:

Friday:

Week 2

Monday: One of those day where you don't want to be outside-- pouring rain all run long--- guys got it done though then did the core workout X2

Tuesday: Much better day to run today, the sun was actually out. Workout day
Sprinters hit 4x400 with walk lap rest -- Brad/Eben/Pok led the way

800 guys had a great day they did 4x400 with 2 hill sprints after each 400. Rest after the 400 was 400 jog then into the hill sprints. Guys showed some great teamwork
Sam-65-65.5-61.4-58.9
Tom -68.2-68-69-64 (Last one in spikes)
Dan S -74-73-70-67
Connor S 74-73-70-67
Ross T 74-73-70-65
Joe P 72-69-67-62
Nate L 74-73-71-70
Tom H 69-69-70-66
Duncan 72-68-68-68

Craig did a workout to get ready for the steeplechase 1k over 5 hurdles then 1k over flat ground then 1k over 5 hurdles then 2x400 all equal time jog rest
3:05
3:08
3:12
66/63.5

Nate did 5x800's then 2x400's:nailed the workout right on pace 2:32/2:28/2:20/2:26/2:25 68/64

Nick/Zach/Wout 3x1k then 2x400
Zach: 3:18/3:21/3:22 69/68
Nick: 3:18/3:21/3:23 69/66
Wout: 3:43/3:44/3:44 78/75


Wednesday: Guys got in vary runs from 35 to 50 minutes w/hurdle drills and core after


Thursday: Moved the mile time trial to Thursday due to weather concerns. Not to windy today, temps were in the 50's , one of the best days so far. We hit the mile time trial, 15 minutes then did 8 hill sprints followed by a fast 200
Results
Nate-4:33
Craig-4:37
Sam-4:51
Pogar-4:57
Zach-4:58
Prosack- 5:17
Duncan- 5:21
Hague- 5:26
Dan S. -5:26
Wout -5:32
Nate L -5:35
Ross - 5:35
Scott - 6:05
Cole- 6:14

Friday: windy day, guys got out for 35-45 minutes then hurdle drills/core
Sean ran his time trial solo, tough day but he ran well 5:01


Saturday: We practiced at 10am, it was windy and temps in the low 40's, not a great day to be oustide
Most guys did there long runs, ranged from 50 minutes to 11 miles.
Sean did 9 miles then finished with 2 threshold miles 5:52/5:58
Zach did 8 miles then finished with 2 threshold miles 5:52/5:56
Wout got in 50 minutes then one threshold mile in 6:31
800 guys did 55-60 minutes and finished with a fast 200.
Nate hit a threshold workout 2x3200 w/1 min rest then 1x1600 10:48/10:57/5:22 excellent solo workout-- mentally toughness is important.

Sunday: Most had the day off. Nate got in his long run 11.5 miles

Outdoor Track Week 1

Monday: Long distance guys who have a few weeks under their belt or ran indoors hit 50 minutes then 6 strides, wet and lousy day out, but it's good to be back at it. Think big!

800 guys & others who didn't run indoors hit 35 minutes plus 6 strides

Sprinters: hit up 20 minutes then 6 hill sprints with walk back recovery

Tuesday: Workout day for most/Some hit the track some hit the road

Sprinters: did circuit x 2 got in 5-400's plus a bunch of other good stuff

Road guys (Sam C, Duncan S, Joe P, Dan S, Cole C, Tom H, Ross T) did 15 minutes then did 15 of fartlek alternating every 10 telephone poles then did 10 minutes easy, finished with 6xhill sprints. Nate did same thing except had a 20 minute fartlek.

Track Guys (Craig R, Zach B, Nick M, Sean G, Wout M, Tom P) 800's varying pace with the third one hard- 400 jog rest jog finish with 2x400

Craig (5x800's) (Plan 2:35/2:32/2:24/2:28/2:24/ 68/64) (Actual 2:31/2:32/2:21/2:25/2:22/66.7/64.9) very solid workout considering the big blister on the side of his foot.
Sean(4x800's)(Plan 2:40/2:35/2:30/2:35/ 70/65) (Actual 2:42/2:35/2:27/2:38 69/68)
Tom P (4x800's)(Plan 2:40/2:35/2:30/2:35/ 70/65) (Actual 2:32/2:35/2:32/2:40 73/73)
Zach B (4x800's)(Plan 2:45/2:40/2:35/2:40/ 70/65) (Actual 2:46/2:40/2:28/2:40 68/65)
Nick M(4x800's)(Plan 2:45/2:40/2:35/2:40/ 70/65) (Actual 2:46/2:38/2:28/2:42 67/64.5)
Wout M (3x800's)(Plan 3:00/2:45/2:50 75/70) (Actual 2:58/2:47.5/2:51/76/73)

Thursday: 800 guys hit 6 (guys that didn't run indoor) or 8 x400's with 400 jog, nothing too fast just to get the legs turning over a bit.
Distance guys did 15 minutes run then an 800 (around 2 mile pace) followed by 10 hill sprints then another 800, followed by 30 minutes

Saturday: Long run day for most
800 guys did 50-60 minutes
Distance guys- most did 60 minutes followed by a threshold mile
Craig ran a double 35 & 35 then did 12 miles on Sunday @7:00 pace/ Nate hit 10 miles @7:00 pace