Pre-Prom Warm Up

Ahh, nothing like a little sun, Spring temps, and a 12 mile or so run along the Willamette waterfront to get you ready for PF Chang and dancing until who knows when! It was quite a sight seeing three bare chested yahoos and Shelby bombing along the waterfront doing the OMSI-Hawthorne Bridge-Sellwood Bridge-Steel Bridge-Hawthorne Bridge loop. Donielle and I weaved through the March of Dimes folks along the waterfront and when ever there was an incline, Donnie kept throwing in the surges and dumped me like a bad habit! Still, it was nice to run in the warm embrace of the sun. Hard to imagine the Prom being any better! Even if there was cheesecake with a million toppings!

GPS Results

I can't figure out how to print the information so here it is:

Shelby B total 6.50 miles 47:06 7:14 pace
Grabhorn 5.21 miles 38:42 7:26 pace
54321 1.29 mile 8:24 6:29 pace

Kevin total run 6.02 miles 43:50 7:16 pace
Grabhorn 4.73 miles 35:43 7:33 pace
5-4-3-2-1 1.29 miles 8:06 6:16 pace

Andrea total 5.64 miles 44:43 7:55 pace
Miller Hill 4.35 mi 35:33 8:10 pace
54321 1.29 mi 9:09 7:05 pace

Donielle total 4.89 mi 40:29 8:14 pace
Aroma Hill 3.64 mi 30:14 8:18 pace
54321 1.26mi 10:05 8:01 pace

Nerf-a-licious

WOOOOO-HOOOOOO It is time to play some ultimatefootball!!! Friday is going to be a tough one. We've got gutbusters (so be prepared to pair up) and then the big rematch. I forget who all was on my team last time. I remember Jason, Ali, Michael, Jordan, Andrea, Kaila, and Mattmoore were on the team. Should be interesting since it will be a lot more muddy than last time. We play to 11 and win by 2 this time?

Negative Splits in da Mud!

No practice? What's up with that? Even though it is near the end of April, we had an old fashioned cross country work out today. Laps in Highland Forest in the mud. Unfortunately, there were no banjo player sightings today. The effort today was to run three laps with negative splits. Kind of hard in the mud and on the hills. Here is how we did:

Kevin: 7:07, 6:23, 5:50
Alex F: 7:07, 6:23, 5:41
Alex L: 7:07, 6:23, 5:55
Mattmoore: 7:07, 6:23, 6:00
Jordan: 7:07, 6:31, 7:29
Eliza: 7:25, 7:05, 6:47
Andrea: 7:25, 7:05, 7:07
Danielle: 8:34, 8:41, 8:25
Kaila: 9:03, 9:17, 9:27
Sparks: The sundial wasn't working so there were no splits

All Time Greats!

Alex Foote and Jason Waldram entered the hallowed top ten list thanks to their performance at the Aloha Relays! Alex knocked Jason Bowlsby off the freshman list. I actually coached Jason as a freshman. He later went on to be a State performer in cross country. Jason knocked Chris Schaefer off the 3000 list. Chris was one of the earliest boys to wear his pants low as a freshman. The older boys made fun of him, but he was ahead of his time.

AJFA

BOOOO-YAH! You guys were on fire yesterday! I am still pumped up with those big time performances you all had. Alex "Big" Foote went nuts in the 3K. Donielle and Carrie ran out of their skulls! Andrea and Eliza, maybe you two shouldn't race together anymore! Danielle and Kaila duking it out the last 2 laps? Jason, Jordan, Ali, Alton, David B all double PRs? Are you kidding me? Tons of PRs and I couldn't be happier for you. You guys competed like Warriors as the results show.

800
Kevin Sepulveda 2:04
Luca Gorman 2:31
David Prescott 2:43
David Bonn 2:45

1500
Jason Waldram 4:15
Ali Hagiabdi 5:00
Jordan Grimes 5:06
Alton Campbell 5:17
Eliza Vistica 5:23
David Bonn 5:30
Kaila Chapman 5:49
Danielle Clayson 5:50

3000
Jason Waldram 9:14
Alex Foote 9:49
Ali Hagiabdi 10:55
Jordan Grimes 10:55
Alton Campbell 11:26

Andrea Yarnell 11:42

Donielle Lepine 12:24

800, 800,and 800

Hooooo-boy! That was a tough one today and everyone smoked it! I did not tell you your splits while you were running so that you could go as hard as you could without thinking too hard. The point was to learn the stages of the race and to know how fast you can actually run. Everyone was at or well below their season best in the 800 in the work out. Way to go! Special kudos goes to Alex Big-Foote for doing it alone and in the hail without his shirt on! I cannot seem to post the table of splits, so I will send them to Coach M to share with you on Tuesday.

Aloha Summer Camp August 7-11

Aloha Cross Country will be staying near Mt. Hood this summer and running trails. And, yes, Kevin, there are lakes up there. We will also go to Ski Bowl and try the alpine slide.