Top guys group did 6x1200 @ TP followed by 400m at 800m goal pace.
Pat finished at 55.6, Casey and Danny 59.
Guys Group 2 did 8x800m @ TP cutting down to about 5:20 pace. Arv, Alba, and Sachin did 400m @ 800m GP in 59-61, other guys did 600m at 1600 GP with Ani leading in 1:46
Ladies also did 6x800 between 6:00 and 6:40 pace. Simone and Manoly finished with a 600m run at 5:20 mile pace
GREAT DAY BY ALL
Manoly, Sachin, Alba, and Arv AWESOME today!!!
Thursday, February 17, 2011
Tuesday, February 15, 2011
GREATNESS
The 2008 Olympic Trials produced an all-time GREAT RACE. Watch all three Oregon men here in the Finals. Symmonds finds himself in a position of adversity, boxed in with less than 200m to go. Andrew Wheating came in expected to have no shot at the team. And Christian Smith (long hair and beard) ... watch his race. He's got THE FACE. HUNGER. PERIOD.
Some great finishing kicks come from speed.
Some great finishing kicks come from strength.
ALL great finishing kicks come from HEART
Some great finishing kicks come from speed.
Some great finishing kicks come from strength.
ALL great finishing kicks come from HEART
Monday 2/13: Split Distance
Guys
Group 1: 30 minutes/10x100m/20 minutes (8+)
Group 2: 30 minutes/10x100m/20 minutes (7+)
Group 3: 20 minutes/8x100m/20 minutes (6)
Girls
30 minutes/8x100m/15 minutes (6.5)
"Speed kills. In distance running, it kills anyone who doesn't have it."
-Brooks Johnson, Olympic Coach
Group 1: 30 minutes/10x100m/20 minutes (8+)
Group 2: 30 minutes/10x100m/20 minutes (7+)
Group 3: 20 minutes/8x100m/20 minutes (6)
Girls
30 minutes/8x100m/15 minutes (6.5)
"Speed kills. In distance running, it kills anyone who doesn't have it."
-Brooks Johnson, Olympic Coach
Weekend 2/12-13: LONG RUN
One easy run with strides and one LONG run this week.
Danny did 11+
Joe 14!!!!
Danny did 11+
Joe 14!!!!
Friday 2/11: HILLS
AWESOME DAY!!!!
Guys: 3 miles up, workout of 12x140m hill, 1 mile down (6 miles)
*****************************************************************************
Gentlemen .... GUTS!!! FINALLY!!! You guys looked tough as nails!!! THE FACE was on and guys looked NASTY. I saw quite a few guys taking a passing runner PERSONALLY ... KEEP IT UP!!! Don't be SATISFIED!!!
*****************************************************************************
Pat- looked AWESOME!!! Finished under 18, that's 50.point 400m speed UPHILL!!! INCREDIBLE GUTS!!!!
Casey- Getting faster and stronger - don't settle ... find your way to the FRONT.
Kevin Maa- WOW!!! Awesome TOUGHNESS. Trust Pat - work like him and you WILL BE GREAT!!!
Arv- You look like our BEST MD guy consistently on this workout. Bottle these days and open it up on race day!!!
Alba- You look tremendously fit - fast - strong - and a bit scared. Find the front. You've got what it takes!!!
Sachin- Showed GUTS leading a few -
Jake- The HAMMER ... getting faster and stronger - you look GREAT!!!!
Danny- Did the workout on his own, can you focus on the track the way you do at practice? You've got greatness in you!!
Josh - Continues to work hard ... don't settle, big race coming!!!
Ladies: 2 miles up, 8x140m hill, 1 mile down (4.5 miles)
*****************************************************************************
You ladies continue to impress me everyday!!! I love how aggressive and hungry for GREATNESS each of you are. There is never any settling and each of you show great pride everyday. AWESOME!!! Are you satisfied?
*****************************************************************************
Simone - Great toughness, so competitive. Begin to try to break away and lead early on!! Getting stronger everyday!!! knees UP!!!
Bryn - You're getting FASTER everyday. You will be leading soon. Test your limits. Don't settle for 5 yards back. Get on the leaders back!!!
New Girl - You're tough as nails - keep doing what you're doing ... perfect!! Keep your head still.
Angel: Angel, you are one tough girl when you want to be. You did great today!!! Keep it up. Embrace the pain.
Wendy: Quietly getting VERY strong ... looking at an AWESOME spring season!!!
Molly: What courage - Molly, many runners are afraid to take risks ... NOT YOU!!! Keep going out fast and holding on longer!!! You train like a 5:30 miler. Believe it.
Guys: 3 miles up, workout of 12x140m hill, 1 mile down (6 miles)
*****************************************************************************
Gentlemen .... GUTS!!! FINALLY!!! You guys looked tough as nails!!! THE FACE was on and guys looked NASTY. I saw quite a few guys taking a passing runner PERSONALLY ... KEEP IT UP!!! Don't be SATISFIED!!!
*****************************************************************************
Pat- looked AWESOME!!! Finished under 18, that's 50.point 400m speed UPHILL!!! INCREDIBLE GUTS!!!!
Casey- Getting faster and stronger - don't settle ... find your way to the FRONT.
Kevin Maa- WOW!!! Awesome TOUGHNESS. Trust Pat - work like him and you WILL BE GREAT!!!
Arv- You look like our BEST MD guy consistently on this workout. Bottle these days and open it up on race day!!!
Alba- You look tremendously fit - fast - strong - and a bit scared. Find the front. You've got what it takes!!!
Sachin- Showed GUTS leading a few -
Jake- The HAMMER ... getting faster and stronger - you look GREAT!!!!
Danny- Did the workout on his own, can you focus on the track the way you do at practice? You've got greatness in you!!
Josh - Continues to work hard ... don't settle, big race coming!!!
Ladies: 2 miles up, 8x140m hill, 1 mile down (4.5 miles)
*****************************************************************************
You ladies continue to impress me everyday!!! I love how aggressive and hungry for GREATNESS each of you are. There is never any settling and each of you show great pride everyday. AWESOME!!! Are you satisfied?
*****************************************************************************
Simone - Great toughness, so competitive. Begin to try to break away and lead early on!! Getting stronger everyday!!! knees UP!!!
Bryn - You're getting FASTER everyday. You will be leading soon. Test your limits. Don't settle for 5 yards back. Get on the leaders back!!!
New Girl - You're tough as nails - keep doing what you're doing ... perfect!! Keep your head still.
Angel: Angel, you are one tough girl when you want to be. You did great today!!! Keep it up. Embrace the pain.
Wendy: Quietly getting VERY strong ... looking at an AWESOME spring season!!!
Molly: What courage - Molly, many runners are afraid to take risks ... NOT YOU!!! Keep going out fast and holding on longer!!! You train like a 5:30 miler. Believe it.
Friday, February 11, 2011
Thursday 2/10: Split Distance
Guys went for 20 minutes followed by 10x100m followed by another 20 minutes for a total of 6-7 for the day.
Ladies went out for 20 minutes followed by 8x100m and finished up with another 15 minutes for a total of 5 miles for the day.
A lesson from a wise old man -- at 1:20 of the scene ...
Ladies went out for 20 minutes followed by 8x100m and finished up with another 15 minutes for a total of 5 miles for the day.
A lesson from a wise old man -- at 1:20 of the scene ...
"ALWAYS LOOK EYE!!!'
Confidence, success, and greatness are choices - NOT fortunate circumstances that are handed to us. Be purpose and courageous in all that you do... and NEVER put your head down for ANYONE!!!
Wednesday, February 9, 2011
Wednesday 2/9: Cruise K's
Casey, Pat, Eddie, and Danny
2 miles warmup -- 8x1000 @ cruise mile effort (5:30-35 mile pace/ @3:25/K)
45"-1 minute rest
6x100m downhill strides
Pack started at 5:30 pace (3:25) ... continued hitting 3:03 (5:30 pace) for a 900m+ loop.
Casey and Danny battled home on #8 with Pat in tow (2:42/43 ... 4:50 pace)
7.5 miles for the day.
Looking GREAT!!! FASTER AND STRONGER EVERYDAY!!!
2 miles warmup -- 8x1000 @ cruise mile effort (5:30-35 mile pace/ @3:25/K)
45"-1 minute rest
6x100m downhill strides
Pack started at 5:30 pace (3:25) ... continued hitting 3:03 (5:30 pace) for a 900m+ loop.
Casey and Danny battled home on #8 with Pat in tow (2:42/43 ... 4:50 pace)
7.5 miles for the day.
Looking GREAT!!! FASTER AND STRONGER EVERYDAY!!!
Tuesday 2/8: Distance Day
Peddie guys did an easy pre-meet run of 20-30 minutes followed by 4x50m strides. (3-4.5 for the day)
Peddie girls did the same. (2.5-3.5)
Groups/MoCs/Nationals Guys went for 40-50 minutes steady with 8-12x100m strides on the JETWAY (6.5-8.5 for the day)
Bryn, Manoly, Wendy, and Simone 35 minutes steady & 8x100m strides (5 miles for the day)
Peddie girls did the same. (2.5-3.5)
Groups/MoCs/Nationals Guys went for 40-50 minutes steady with 8-12x100m strides on the JETWAY (6.5-8.5 for the day)
Bryn, Manoly, Wendy, and Simone 35 minutes steady & 8x100m strides (5 miles for the day)
Monday 2/7
Guys did 5&4 or 6&6 depending on weather or not they are racing Wednesday.
200s on the NEW "track" at 1600 GP with short rest
Girls did 4&4 or 5&4 - same as the guys.
200s on our BRAND NEW SPEEDWAY at 1600 GP with short rest
200s on the NEW "track" at 1600 GP with short rest
Girls did 4&4 or 5&4 - same as the guys.
200s on our BRAND NEW SPEEDWAY at 1600 GP with short rest
Superbowl Weekend
Saturday/Sunday
All guys and girls did one day of active or toal rest or an easy run.
The second day should have been a long run. Keep putting the miles in and be safe on the roads
All guys and girls did one day of active or toal rest or an easy run.
The second day should have been a long run. Keep putting the miles in and be safe on the roads
Wednesday, February 2, 2011
Sectionals Line-Up
Bus Leaves at 1:30
12:45 Early Dismissal
400
Girls: Angel
Boys: Kevin Maa
1600
Girls: Simone, Sarah, Sara G, alt: Molly P.
Boys: Jim, Joe, Pat, alt: Danny Lee
800
Girls: Simone, Christina LiPuma, Wendy, alts: Sarah N, Sara G
Boys: Pat, Arvind, Alba, alt: Kevin Maa
3200
Girls: Manolya, Bryn
Boys: Casey, Eddie, Danny, alt: Joe, Suraj
4x400
Girls Pool (Be ready to run!!): Simone, LiPuma, Patti, Sara H, Whitney, Ritika, Wendy, Angel, Neiheiser
Boys: Mike Lewis, Greg Caldwell, Jim Rosa, Yoshi Werts-Galloway, alts: Joe, Kevin Maa, Mark Lin, Pat, Arvind, Alba
12:45 Early Dismissal
400
Girls: Angel
Boys: Kevin Maa
1600
Girls: Simone, Sarah, Sara G, alt: Molly P.
Boys: Jim, Joe, Pat, alt: Danny Lee
800
Girls: Simone, Christina LiPuma, Wendy, alts: Sarah N, Sara G
Boys: Pat, Arvind, Alba, alt: Kevin Maa
3200
Girls: Manolya, Bryn
Boys: Casey, Eddie, Danny, alt: Joe, Suraj
4x400
Girls Pool (Be ready to run!!): Simone, LiPuma, Patti, Sara H, Whitney, Ritika, Wendy, Angel, Neiheiser
Boys: Mike Lewis, Greg Caldwell, Jim Rosa, Yoshi Werts-Galloway, alts: Joe, Kevin Maa, Mark Lin, Pat, Arvind, Alba
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