2/28 "Old Blood and Guts"

The title refers to General Patton, but there were a lot of you gutting out your run. This is called a "pick up" run where kids suddenly move (or pick up) the pace. This helps simulate a race situation where the leader (meaning you) will suddenly in the middle of the race will put it in another gear and leave the rest of the field behind.
Jason felt comfortable running 6:30 and then lowering to 6:00. Shelby's group ran 6:45 for their mile (probably ran 7:30 for the first mile). Raquel's group came by a hilly first 800 at 4:00 and then a fast 3:14 second 800. Donielle is jamming at 7:03 with the rest of her group running ranging from 8:23 to 8:41.
I am super psyched on how well you are running!
Kmart, Yo!

"I'm a great believer of luck, and I find the harder I work; the more I have of it" T. Jeff

You guys were flying through the 800s and you looked comfortable. Thomas Jefferson would have been proud! Kmart

4800
Kevin
Jason both at 18:40 (6:13)

4000
Andrew
Alex F
Matt
Shelby all at 15:34 (6:13)
Buddy
Jordan both at 15:53 (6:21)

3200
Raquel
Nicole both at 14:12 (7:06)
Trey 14:18 (7:09)
Ali
Andrea
Eliza
David B.
Alex L all at 14:32 (7:16)
Jae 14:53 (7:26)
Carrie 14:58 (7:29)
Bevan 15:25 (7:43)

2400
Donielle 11:06 (7:24)
Luca 11:23 (7:35)
Trevor
David both at 11:55 (7:56)
Danielle 12:01 (8:00)
Shelbye 12:05 (8:02)
Erin 13:55 (9:16)
David

Major Announcement! Great Wolf Lodge

When we go to the Bellarmine cross country meet in September, we will be staying at the largest indoor water park in the U.S. Check out the website and see all the cool things you can do there (look at the video for the "Howlin' Tornado). Click down here.


Kmart

Road Runs 2/21 & 2/22

We ended the week with two road runs that emphasized learning a manageable pace. The idea is to become comfortable and knowledgeable of the pace. A runner could eventually run that pace on a weekend run once they have it down. Then, as the season progresses, the road mile time will be lowered and then the athlete becomes comfortable with the new pace (and get in better shape too).
Kevin and Jason ran 6:15 on Thursday and 6:22 on Friday. The Andrew/Shelby/Buddy/Matt/Alex F/Jordan group ran 6:57 and then 7:06 the next day. The Nicole/Andrea/Eliza/Carrie/Alex L/Jae group ran 7:47 and then lowered their time to 7:34 and felt comfortable with the new pace. Trevor/Donielle/Shelbye/Danielle/Kaila group ran at 8:45 on Thursday (but they admitted that the downhill on 179th was helpful) and then returned Friday with a 9:20 pace (except Donielle ran 9:11 pace).

2/20 Matt Saffino says 'hi.'

Sorry that practice went long and Matt Saffino is bummed you missed his weather report. We finished the end of the workout with capture the flag type activity. I should have put Bevan more in the back. Here are your times. Please let me know if I mess up the spelling of your name. The parenthesis means mile average.

Yo, Kmart

Jason 19:04 (6:21)
Kevin 19:04 (6:21)
Andrew 19:40 (6:34)
Alex F 20:02 (6:40)
Matt 20:13 (6:44)
Shelby 20:14 (6:44)
Buddy 20:17 (6:45)
Jordan 21:11 (7:03)
Raquel 22:44 (7:34)
Kmart 22:47 (7:35)
Nicole 22:50 (7:36)
Jae 23:24 (7:48)
Eliza 23:26 (7:48)
Andrea 23:26 (7:48)
Carrie 24:04 (8:01)
Bevan 24:29 (8:09)
Trevor 25:17 (8:25)
Donielle 26:15 (8:45)
Shelbye 26:53 (8:57)
Kaila 29:16 (9:45)
Erin 31:38 (10:32)

February 13 8 X 400s

Just like last posting, the times are kind of meaningless at the beginning, but you can compare your times later this season. By the way, 8 X 400s equal 2 miles.

Yo, Kmart

Kevin 12:18
Jason 12:18
Matt 13:00
Buddy 13:37
Jordan 13:51
Raquel 14:33
Andrea 14:55
Nicole 14:55
Donielle 16:39
Kaila 17:33

Jenkins Estate 2/12

Yo,

The posts are meant for you to look back and see your progress so right now the following times are meaningless until we do this run again later in the season. The course is twenty meters longer and hillier than the Mountain View course so that is hard to compare. I also missed Kevin and Jason's first loop time and one group came in a big clump so the first loop time might be off too. Kmart

Kevin 2:36
Jason 2:36
Shelby B 2:50 2:48 2:42
Alex L 2:45 2:40 2:33
Raquel 2:50 3:06 3:00
Matt 2:45 2:48 2:35
Andrew 2:45 2:41 2:56
Jordan 2:45 3:02 2:53
Buddy 2:45 2:53 2:48
Alex F 2:45 2:38
Bevin 2:45
Andrea 3:06
Nichole 3:06
Eliza 3:06
Donielle 3:30

Mountain View 600s 2/7 Sponsored by Chocolate Milk

It will be hard to compare times from two weeks ago as the ground was pretty soggy this time around. Here are the splits and mile time averages.

Jason (6:32 mile) 2:24 2:28 2:28 2:27 2:29 2:29 2:29 2:22
Kevin (7:03) 2:27 2:31 2:41 2:43 2:45 2:42 2:46 2:36
Alex F (7:07) 2:30 2:45 2:48 2:42 2:42 2:35
Matt (7:14) 2:30 2:45 2:48 2:50 2:44 2:40
Jordan (7:56) 2:40 3:04 3:06 3:05
Andrea (8:40) 2:56 3:16 3:24 3:25 3:14
Kaila (9:34) 3:22 3:45 3:43 3:31
Shelbye (9:34) 3:22 3:45 3:43 3:31