I know things are hard right now. Stick with it. It will get better. Things ARE better. I'm betting some of you left today a bit discouraged because it felt so hard. Oh, contraire!
I've prepared a little data for you. You need to look at your splits first of all. Were you even? Did you speed up? Did you slow down? Is your projected 5k faster than your best time? Is it slower? Go ahead, take a minute. I'll be quiet for a few...
| Athlete | Mile 1 | Mile 2 | Mile 3 | Total | Pace | 5k | Impr |
| Carrie | 6:52:00 | 6:51:00 | 6:44:00 | 20:27:00 | 6:49:00 | 21:07:54 | 0:47:32 |
| Danielle | 7:20:00 | 7:36:00 | 7:17:00 | 22:13:00 | 7:24:20 | 22:57:26 | |
| Bret | 7:26:00 | 7:56:00 | 7:02:00 | 22:24:00 | 7:28:00 | 23:08:48 | 0:46:30 |
| Madison | 7:28:00 | 7:36:00 | 7:22:00 | 22:26:00 | 7:28:40 | 23:10:52 | 3:22:32 |
| Chloe | 7:29:00 | 7:38:00 | 7:35:00 | 22:42:00 | 7:34:00 | 23:27:24 | 6:50:14 |
| Morgan | 7:36:00 | 7:21:00 | 14:57:00 | 7:28:30 | 23:10:21 | 3:11:41 | |
| Kaitlyn | 7:37:00 | 7:44:00 | 7:28:00 | 22:49:00 | 7:36:20 | 23:34:38 | 3:28:44 |
| Diana | 8:15:00 | 8:49:00 | 8:43:00 | 25:47:00 | 8:35:40 | 26:38:34 | 6:58:30 |
| Carlee | 8:50:00 | 9:12:00 | 8:30:00 | 26:32:00 | 8:50:40 | 27:25:04 | 5:35:50 |
| McKena | 9:39:00 | 9:39:00 | 9:39:00 | 29:54:54 | |||
...and last week's repeats...
| Athlete | Mile 1 | Mile 2 | Mile 3 | Total | Pace | 5k |
| Carrie | 7:10:00 | 7:09:00 | 6:54:00 | 21:13:00 | 7:04:20 | 21:55:26 |
| Alli | 7:24:00 | 7:12:00 | 14:36:00 | 7:18:00 | 22:37:48 | |
| Bret | 7:33:00 | 7:59:00 | 7:37:00 | 23:09:00 | 7:43:00 | 23:55:18 |
| Madison | 8:08:00 | 8:26:00 | 9:08:00 | 25:42:00 | 8:34:00 | 26:33:24 |
| Morgan | 7:55:00 | 8:39:00 | 8:57:00 | 25:31:00 | 8:30:20 | 26:22:02 |
| Kaitlyn | 9:10:00 | 8:48:00 | 8:13:00 | 26:11:00 | 8:43:40 | 27:03:22 |
| Diana | 10:01:00 | 10:51:00 | 11:40:00 | 32:32:00 | 10:50:40 | 33:37:04 |
| Chloe | 9:34:00 | 9:54:00 | 9:51:00 | 29:19:00 | 9:46:20 | 30:17:38 |
| Carlee | 9:50:00 | 11:01:00 | 11:06:00 | 31:57:00 | 10:39:00 | 33:00:54 |
| Claudia | 11:01:00 | 10:46:00 | 21:47:00 | 10:53:30 | 33:45:51 | |
| Nicole | 12:07:00 | 10:35:00 | 22:42:00 | 11:21:00 | 35:11:06 | |
| Jill | 7:32:00 | 7:56:00 | 7:22:00 | 22:50:00 | 7:36:40 | 23:35:40 |
........is that enough time yet?
As you can see, each and every one of you got a LOT faster this week compared to last week. Yes, it hurt just as much, but for that pain you became a LOT faster.
Even splits are hard to do on our course, so don't read a lot into it if your middle mile is a little slow. True, it may be an indication of something you need to focus on, but I don't think anyone needs to panic about it since the second mile is the hilliest one.
That the 5k pace was slower than some of your races? I told you controlled run. You are tired. This is not surprising. Runners like Carrie, Madison, Chloe, and Kaitlyn looked like they were on cruise control... very, very strong. World-beaters is what I would call you guys at the moment.
Runners like Danielle, Diana, Carlee look sore and muscle-heavy. This too is a normal reaction after such a tough race and tough workout schedule. Stay with it a bit longer... you gals are about to turn the corner on this. You are being broken down, but you will recover and be better than ever before.
Bret and Morgan are readjusting to the speedwork. The soccer schedule doesn't give much time for running practice, so they've lost the feel of their pace somewhat. Morgan also has a nagging plantar issue. It was a solid job, but it will take some mental focus to overcome the lack of daily feedback you get from running.
McKena is struggling through plantar as well. It's a toughie. Again, I say hang in there. We may have to bike you some, but you will come out of this better than you started.
I'm starting to feel really good about the direction we're going. I'm seeing quality running, not just garbage miles. Keep your focus ladies. It's coming.
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