Adieu!

I cannot believe the season is over. I had a great time and I hope you all did as well. I saw a lot of great races from everyone and I am really pleased about how you all performed. To the Seniors I say, "adieu" and wish you the best of luck in the coming years. It is an exciting time in your lives so enjoy it! To the rest of you I say, BRING ON CROSS COUNTRY! We should stack up well against the Metro league next season especially if everyone trains during the summer. So, take a well deserved rest, concentrate on school, get some sleep, and get ready to do some running when Coach K-Mart says the word!

Last Full Team Workout

Our first team workout we did the same workout. You can check it out for the date 2/20 to see if you improved. I hate to be the excuse maker, but it appeared some of you were dehydrated. You need to think 'water.'

Jason 17:18
Kevin 17:44
Alex L 18:54
Matt 19:04
Alex F 19:05
Shelby B 19:47
Andrew 20:29
Ali 20:50
Raquel 21:32
Eliza 22:18
Andrea 23:18
Donielle 23:27
Luca 23:28
Carrie 24:04
Danielle 25:36
Kaila 25:36

8 X 400s Reprise May 2

We did the same work out on February 13. Check out that posting to see if you improved.

Jordan 12:31
Buddy 13:15
Alton 13:31
Luca 13:43
David P 13:43
Ahmed 14:34
Bevin 15:00
Trevor 15:18
Kaila 16:01
Shelbye 16:55

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