First 800s

Ladies,

Straight to the numbers!

Athlete	1	2	3	4	Total	Pace	Projected 5k
Carrie	3:26:00	3:17:00	3:24:00	3:21:00	13:28:00	6:44:00	20:52:24
Danielle	3:26:00	3:19:00	3:24:00	3:21:00	13:30:00	6:45:00	20:55:30
Bret	3:28:00	3:30:00	3:24:00	3:21:00	13:43:00	6:51:30	21:15:39
Kaitlyn	3:35:00	3:42:00	3:38:00	3:36:00	14:31:00	7:15:30	22:30:03
Morgan	3:35:00	3:42:00	3:38:00	3:40:00	14:35:00	7:17:30	22:36:15
Madison	3:35:00	3:42:00	3:38:00	3:40:00	14:35:00	7:17:30	22:36:15
Diana	3:48:00	3:59:00	3:55:00	3:55:00	15:37:00	7:48:30	24:12:21
Chloe	3:51:00	4:00:00	3:57:00	3:57:00	15:45:00	7:52:30	24:24:45
Carlee	3:50:00	4:02:00	3:56:00	4:08:00	15:56:00	7:58:00	24:41:48

I have omitted Claudia's and McKena's numbers because they did not complete the workout - which is fine, they're still new - but I didn't feel I had enough information to form any conclusions.

Remember, the purposes of the workout are to:

• find the hardest sustainable running speed
• learn proper pacing
• improve efficiency
• develop a legitimate race pace for the next race

This workout is usually twice as long - in fact, the purpose of the first four are to get you to the final four! That's where the real running happens, where things become very clear as to what you really have in you. That said, I never go the full eight the first workout... it's too much. The first paces I give you are only shots in the dark, so some of you found them either to be too easy or too hard. The heat today is another factor... on a cooler day the paces would have seemed much easier. Okay, that's enough to wad into this, and since my rambling is beginning to lose cohesion, let me go on.

Carrie, Danielle, Bret: Well done. Once you got the feel of the pace it wasn't too hard. I was a bit concerned on the fourth one though... you were behind at the quarter and were forced to surge to make it. It might have gotten very interesting if the workout had gone on. Again, is that the pacing or the heat talking? Anyway, the pacing would suggest 21-22 races in your near futures. We just need the right day.

Kaitlyn, Morgan, Madison: Very well done. You lost the pace on the second one a bit, but I think you overcompensated for having gone too hard on the first. After that, it got steadier. Kaitlyn especially seemed to get stronger as it went on. Conservatively we should be seeing 22-23 races in your futures. 

Diana, Chloe, Carlee: You all did well, but special kudos have to go to Diana here. Diana's leadership on the group was rock-solid. Carlee, this was your first 800 workout, and they're tough - some of the toughest workouts we'll do. Way to go! Finally, Chloe, I know you've been discouraged, but you shouldn't be. This is far, far ahead of last year at this time. Besides, once we started 800s last year your times plummeted. I expect the same this year, and am confident it will happen. You ladies should be expecting 25-26 minute races in the near future, but should see that quickly drop as the intervals progress.  

Oh, I know some of you might be concerned about times this year vs. last; don't. We are ahead. Last year (in our first meet) our top-5 runners' times totaled 1:18:58. This year it was 1:17:01. Last year there was 4:15 between runner #1 and runner #5. This year there was only 1:27. When it comes to tournament, you want to have a tight grouping, because gaps are points. Only 10 points kept us out of Semi-State last year. Think about it. 

All in all, it was a solid first interval workout. Great job!