Today's Run

Ladies,

Great workout! Let's start with the data...

Athlete	Time	Pace	Projected	Improvement
Morgan	23:30:00	6:48:42	21:06:57	3:34:55
Alli	23:47:00	6:53:37	21:22:14	4:01:08
Danielle	23:51:00	6:54:47	21:25:50	1:16:39
Brett	24:33:00	7:06:57	22:03:34	3:55:08
Carrie	24:30:00	7:06:05	22:00:52	1:12:42
Madison	25:43:00	7:27:15	23:06:28
Lauren	26:26:00	7:39:43	23:45:06
Carlee	27:30:00	7:58:16	24:42:37
Dianah	27:45:00	8:02:37	24:56:05	1:12:30
Claudia	30:30:00	8:50:26	27:24:21
Nicole	32:30:00	9:25:13	29:12:10
Keeley	32:30:00	9:25:13	29:12:10

Okay, let's explain them...

Obviously the first column is the order of finish. Next column is the running time today. The pace (3rd column) is per mile pace calculated using the distance (estimated, but very close). Projected stands for the race you could have run today using your effort. Finally, Improvement is how much better you are running the 3-mile distance than last year at this time.

So returning runners (who ran the tempo on 8/20 last year), if you have a number next to your name, it means you ran the tempo last year AND you got faster. This is how much better you are this year! There is no disputing this... as we say, the math doesn't lie. 

Another word about the distance... though this is estimated, it's not far from being exact. Our distance today was based off Carrie's Garmin, which had a one-way distance of 1.14 miles. Garmins never measure long - they always measure short, at least a bit. Even adding .05 per mile, though insignificant in the grand scheme of things, matters as we calculate pace. Multiplying 1.14 x 3 we get 3.42. I assumed .03 more (.01 per mile) and wound up with a conservative distance of 3.45 miles. That's a pretty safe number... about the only way to be more precise would be to take a wheel down and measure the exact distance in meters or feet. To come to the point, this course is about as accurate as any race you would run as far as distance is concerned. 

Now the meat... this was an outstanding workout. Every single one of the returning runners who ran the 8/20/12 tempo improved significantly over last summer. HUGE improvement! Bear in mind, this was a perfect day on a perfect course, but also remember it's the third workout this week that was hard. You are not fresh, yet you ran great. You are getting strong, and you should have faith in that strength. This is where all those summer mornings begin to pay the dividends, and why we do it. You are ready to begin the final stages of the hard stuff that will carry your season on.

Hey, look at that data again... if we had those top-5 times at Regional you girls would have sailed on to Semi-State. And you have them now. This will only get better as we move along. Here's another thought for you... the top-25 board is missing a few names. Many of you are already on it, but... some of you who ran well today ran times that would put you on it, and you AREN'T on it yet. See where this goes? 

You are definitely one of the strongest teams to run through BNL in a few years. You may not have that superstar way out front (yet), but you are solid top-to-bottom team, and for my money, that's always better. You girls should be setting your sights further down the road now... not towards Semi-State, but State. We aren't there yet, we have a lot of ground to cover yet, but it is quickly becoming a very realistic proposition based on running like today. How is that possible? Imagine the top-5 girls on this list drop 45 seconds from their projected times by the end of season. That's all it would take. 

Don't misunderstand me, there will be ups and downs throughout this season. That will happen on the team level and personal level, but our progress will be steady overall. Keep the faith you are a great runner and this is a great team. I've said I don't know who the top-7 runners are on this team, much less the top-3, and I mean it. There is not such a gap of times here that it might not change from meet to meet. I will absolutely assure you the top spot will rotate all season long, as will the top-3. It's the type of team you are. In the end, it will make you all better, because you will have that girl *just* in front of you that you will try to beat. Don't take it personally - after all, that person is doing her job. Congratulate her. Support her. Then beat her butt in practice and at the next race. 

Our first meet is a little over a week away. It likely won't be a perfect day. It certainly won't be a perfect course. Don't expect your times will necessarily match what we did today - our course is much harder. However, a couple of weeks after that we go to Brown County. That course is VERY similar to what we did today, and it happens to be where Semi-State is hosted. Get it? 

I am absolutely thrilled with where this team is. You are all part of something special and amazing this year. I can't wait to see how it plays out!