Week of January 29-31

On Tuesday we ran up to Rigert and encountered snow fall which made us hopeful for a two hour delay, but no luck. Jason and Kevin extended the run and ran 6:18 miles through the powerline park area and held it all the way back.

On Wednesday, we ran through the Chehalem neighborhood and Kevin and Jason ran 6:19 miles while Bevin, Matt, Jordan, Raquel and Buddy ran 6:53 miles back to school. The key to running on the roads is to run at 75 to 80% of effort. You should not be breathing too hard.

Chocolate milk Thursday we ran basically a three mile run on the track with surges on every other 400 and every other 200. Here are the times and mile average in ( )s.

Jason 19:55 (6:38)
Kevin 19:55 (6:38)
Matt 20:34 (6:51)
Alex F 20:36 (6:52)
Raquel 22:18 (7:26)
Bevin 25:22 (8:27)
Donielle 25:47 (8:35)
Kaila 28:21 (9:27)

Mountain View 600s 1/24

I have a simple philosophy in life: 1) You need to have fun 2) You need to practice to get better 3) and you have to be able to compete. Today's workout may not have completed the fun part (although we had drinks afterwards), but we did get a practice in that tells us what your running level is at this moment. Lastly, by running your times today, you can compete against yourself and see if you can improve your time the next time we run 600s at MTV. You will improve if you enjoy running (fun), come to practice (and run on the weekends), and compete within (push yourself to get better)! Yo, Kmart.

Here are your mile average and 600 split times.

Jason (6:33 mile average) 2:24, 2:30, 2:27, 2:28, 2:30, 2:28, 2:28, 2:24
Alex The Flame (6:48) 2:24, 2:44, 2:36, 2:38, 2:35, 2:23
Alex Pie (6:49) 2:24, 244, 2:40, 2:37, 2:34, 2:24
Matt (6:52) 2:24, 2:44, 2:36
Raquel (7:37) 2:41, 2:54, 2:53, 2:55, 2:54
Andrea (8:10) 2:48, 3:05, 3:10, 3:06, 3:11
Donielle (9:10) 3:10, 3:35, 3:31, 3:30, 3:27
Kayla (9:44) 3:26, 3:46, 3:42, 3:44

Nature Park 1/22

Today Alex LaFlamme (aka, The Flame) and I were measuring the extended loop in the Nature Park (4000 meters, by the way). Alex explained to me that our own Jason created the loop. It is called the extended loop, but since Jason made it up, shouldn't we name it after Jason? Waldram Way? Any ideas?

Yo,
Kmart

Work out from 1/18/08

A work out that we will do every once in a while in track is 4 X 400 and 4 X 200. The run is continuous and I will time the total work out and post it on this blog. I want to show you how you will improve during the season. The 400s are run at 1500 race pace and 200s at 800 meter pace. I did the work out the last two Sundays and here are my results:

1/13/08 - 23:42
1/20/08 - 23:24

Here is what kids ran on Thursday:

Jason 19:31
Kevin 19:31
Raquel 22:36
Jordan 22:38
Kayla 26:03