3/27 Hyland Forest

We ran consecutive miles in the forest with the goal of lowering each mile time. The workout helps with the sensation during the race that you have to push harder on each lap.

Alex L 7:31/6:09/6:00
Matt 7:31/6:24/6:10
Jordan 7:31/6:26/6:21
Trey 7:31/7:07/7:31
Eliza 7:43/7:40/7:24
Andrea 7:43/7:40/7:26
Alexa 8:13/8:12
Donielle 8:17/8:08
Danielle 8:50/8:24
Kaila 9:00/8:55

March 26 "In and outs"

We ran 4 X 400s and 4 X 200s with running rest in between. Basically it is 3 miles on the track with continuous running - one hard and one easy. Look at the Matt Saffino posting from February to compare times. Everybody that ran this work out last month improved. Kaila sliced three minutes. Andrea and Eliza took 90 seconds off. Andrew and Matt lowered their time considerably. Alex L now holds the Aloha Field Record as Jason ran faster at Taft HS on the coast. Pretty exciting stuff.

Jason 17:17
Alex L 18:28
Andrew 19:01
Matt 19:01
Alex F 19:20
Buddy 20:00
Jordan 20:44
Andrea 22:01
Eliza 22:01
Alexa 24:03
Donielle 24:26
David B 25:16
Danielle 25:57
Kaila 26:03

8 X 400s

On the first day of 'vacation,' we completed 8 X 400s. Here are the results

Jason W ran 68s with his last two in 67
Andrew, Matt, and Alex L ran their laps in 71 and 72. Their fifth and last was 74.

Shelby, Eliza and Andrea ran seven 400s. Shelby ran her splits in 78 and A & E ran 85s.

Donielle ran her 400s in 92 with Danielle and Kaila running their 400s in 98.

Work out for March 24-27

March 24 9am Meet at Aloha Track. Warm up and 8 X 400s at 1500 meter pace 2 to 3 minute rest in between. Some kids will run 6 X 400 with the same rest. Cool down.

March 25 9am Meet at Aloha Track. Run to Jenkins and run trails – come back to Aloha for striders.

March 26 9am Meet at Aloha track. Warm up. "In.and Outs." 4 x 400 and 4 X 200 Continuous running. Cool down.

March 27 9am Meet at my house 15595 SW Bridle Hills Dr. My house is near the cross street of Hart and 155th. My house is near the power lines. Please call for directions 503 643 2824.
Warm up to Hyland Park. Run three consecutive miles. Each one progressively faster. For instance, start at 8:30, 8:15, 8:00 minute miles – continuous. The work out emphasizes the sensation of pushing harder in a race.
Return to my house for breakfast.

March 28 Friday is on your own or you can practice with the sprinters at school. They practice at 10 am.

Daisy Splits

Sorry I haven't updated the blog for a while, but here are the splits for Daisy the dog:
7:15 mile pace
Almost hit by truck on Kinnaman Rd.
Took bathroom break near side walk.

This isn't the first time Daisy has run for Aloha. I checked out the Bellarmine Inv results and I found Daisy under another alias:

22 Marty Pletcher 12:44.76 So SKLN
23 Snoop Dog 12:45.13 So Aloh
24 Andy Scott 12:45.38 So BLMN
25 Garth Roddy 12:49.90 Sr BLCH
26 Matthew Garrett 12:50.14 Jr BLCH
27 Matt Ostendorf 12:50.39 So SKLN
28 Alton Campbell 12:52.66 So Aloh

Yo, Kmart

The Elirea 3000 Prediction Run

Thank you Coach Sparks for figuring the splits!
Jason 9:21
Kevin 10:09
Alex F 10:29
Andrew 10:40
Matt 10:41
Buddy 11:06
Alex L 11:12
Jordan 12:03
Ali 12:19
Raquel 12:28
Alton 12:29
Luca 12:47
Eliza 12:49
Trevor 12:49
Andrea 12:51
David P 13:19
Danielle 14:49
Shelbye 15:03
Kaila 15:31
Erin 15:54

8 X 200 relays "Gut Busters"

Congratulations to Kevin and Jason for shattering a fifteen year old record. We had some pretty good tandems that have tried to break it in the last fifteen years. They broke the record set by Andrew Stewart/Todd Jackman. Look those two guys up on the all time list. Coach Sparks and I were commenting on how all of you got after it today. As TJ says, the harder we work; the luckier we get.
Kevin/Jason 8:48
Matt/Andrew 9:44
AlexL/Trey 10:02
Jordan/AlexF 10:35 (freshman record?)
Bevan/Raquel 11:25 (co-ed record?)
Jae/Michael 11:25
Andrea/Eliza 11:35 (sophomore record?)
Alton/Trevor 11:40
DavidB/Ali 11:45
David/Luca 12:09
Nicole/Kaila 12:35
Danielle/Shelbye 13:12
Ashley/Erin 14:30

3/1 Washington Park

Great and rainy day at Washington Park as we discussed the merits of chocolate milk and Bevan found his key to his car on the trail. I also talked to the Jesuit head coach afterwards which confirmed our suspicions that the runners we saw are Crusaders.

DMR 2008!

Here are the results from DMR - Leap Day!

1. S & P (Trey, Jason, Kevin, Alex L) 12:53 (:31)
2. Ambs (Bevin, Shelby, Matt, Andrew) 15:54 (:36)
3. Team Piece (Jordan, Buddy, Alex F, David) 14:36 (:49)
4. Sunshine (Luca, David, Ashley, Erin) 18:31 (1:31)
5. Deds (Shelbye, Danielle, Donielle, Eliza) 17:10 (2:39)
6. Team Awesome (Carrie, Raquel, Trevor, Jae) 16:49 (2:41)

P.S. To the Deds, I got your text message, but I don't know how to respond on my phone so here is my response: You're welcome!
Yo!