Post by Coach Burlingame on Oct 5, 2010 13:06:54 GMT -5
I thought as a nod to our alumni I would dissect our run at Grout, discuss our training regiment and talk about our goals.
This season as a team I have tried to keep the boys up at about 50-55 miles per week. Coy is the exception to that - as he has been running shake-out runs in the morning - maintaining about 70 miles per week. We have been doing primarily aerobic work up to this point, running any intervals or hills conservatively so as not to peak our performances too early. (For instance, the Wednesday before Bowdoin we ran 10 x 1k repeats at a little slower than 5k race pace.) As we are now into October and approaching some of our most important races, we will be experiencing a little more intensity in our hard workouts with a focus on shorter intervals such as 800's. However, we will likely be keeping our mileage up until the week leading into Suburbans.
Grout was our first "semi-rested" race where the week proceeding was not a week with heavy work. Our race last Tuesday was postponed until today, and we opted for a longer run on Wednesday in place of any kind of interval workout. I am very happy with the boys performance at Grout, and as our 5-6-7 guys pull tighter into the pack we will really have something special!
GROUT:
Coy - 8th place: 14:03 (5:06 avg)
Turek - 10th place: 14:12 (5:10 avg)
Miller - 15th place: 14:25 (5:15 avg)
Doyle - 20th place: 14:31 (5:17 avg)
Donohue - 31st place: 14:56 (5:26 avg)
Park - 32th place: 14:57 (5:26 avg)
Klug - 42nd place: 15:24 (5:36 avg)
1-4 spread = 28 seconds!!!
1-5 spread = 53 seconds
1-7 spread = 81 seconds
Other notable performances:
-Matt Walsh, Nate Scott & Austin Burnham all PR'd by almost 2 minutes. (Of the 18 boys who had previously run this course - 15 PR'd)
-Newcomer Alex Campione ran a blistering 15:27 for his first race ever (5:37 average) which will definitely improve as he learns to pace.
-Our Frosh had an amazing pack that swept into 1st place in the team race - the future looks bright!
-16 of our runners also earned Varsity points based on their times in comparison with the Varsity race.
Grout is a relatively flat course that emulates a road race with a very fast start. It gave us an opportunity to practice "getting out" so that we don't get boxed in at Manhattan (hopefully!) The goal was to go out hard, actively recover over the next half mile and then find our best race pace. After the 2nd mile mark it was time to empty the gas tank. The boys reported feeling good and some felt that they had more left at the end. I am interested in today's race at SPAC. Despite missing 3 varsity runners for Manhattan with SAT's I am still very excited for the week ahead!!
Check in for more of these updates in the future!
Coach B.
This season as a team I have tried to keep the boys up at about 50-55 miles per week. Coy is the exception to that - as he has been running shake-out runs in the morning - maintaining about 70 miles per week. We have been doing primarily aerobic work up to this point, running any intervals or hills conservatively so as not to peak our performances too early. (For instance, the Wednesday before Bowdoin we ran 10 x 1k repeats at a little slower than 5k race pace.) As we are now into October and approaching some of our most important races, we will be experiencing a little more intensity in our hard workouts with a focus on shorter intervals such as 800's. However, we will likely be keeping our mileage up until the week leading into Suburbans.
Grout was our first "semi-rested" race where the week proceeding was not a week with heavy work. Our race last Tuesday was postponed until today, and we opted for a longer run on Wednesday in place of any kind of interval workout. I am very happy with the boys performance at Grout, and as our 5-6-7 guys pull tighter into the pack we will really have something special!
GROUT:
Coy - 8th place: 14:03 (5:06 avg)
Turek - 10th place: 14:12 (5:10 avg)
Miller - 15th place: 14:25 (5:15 avg)
Doyle - 20th place: 14:31 (5:17 avg)
Donohue - 31st place: 14:56 (5:26 avg)
Park - 32th place: 14:57 (5:26 avg)
Klug - 42nd place: 15:24 (5:36 avg)
1-4 spread = 28 seconds!!!
1-5 spread = 53 seconds
1-7 spread = 81 seconds
Other notable performances:
-Matt Walsh, Nate Scott & Austin Burnham all PR'd by almost 2 minutes. (Of the 18 boys who had previously run this course - 15 PR'd)
-Newcomer Alex Campione ran a blistering 15:27 for his first race ever (5:37 average) which will definitely improve as he learns to pace.
-Our Frosh had an amazing pack that swept into 1st place in the team race - the future looks bright!
-16 of our runners also earned Varsity points based on their times in comparison with the Varsity race.
Grout is a relatively flat course that emulates a road race with a very fast start. It gave us an opportunity to practice "getting out" so that we don't get boxed in at Manhattan (hopefully!) The goal was to go out hard, actively recover over the next half mile and then find our best race pace. After the 2nd mile mark it was time to empty the gas tank. The boys reported feeling good and some felt that they had more left at the end. I am interested in today's race at SPAC. Despite missing 3 varsity runners for Manhattan with SAT's I am still very excited for the week ahead!!
Check in for more of these updates in the future!
Coach B.