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